Recently we have had an increase in patients who are overworked, overwhelmed, and under-rested. I'm with you! It's been a busy and stressful month at Motivity! I wanted to share my strategies for combating stress.
While the best answer is to reduce your stress levels, the reality is we can only do so much in this department. The next best thing is to take extra good care of your body until the storm passes. Here are my best strategies to help my body and mind handle stressful times.
Sleep
This one is the most important. Our brains heal, solidify memories, process problems, and make sense of the day's experiences during sleep. If we are stressed out AND not sleeping, we are really setting ourselves up for trouble. If our mind isn't sharp, if we haven't processed the things that happened today, then we are going to be ill-prepared for tomorrow, which leads to... you guessed it... more stress! Check out our blog post on sleep hygiene. Most importantly, shoot for 7-8 hours, go to bed and wake at the same time every day, and eliminate screens as soon as you can after dusk.
Exercise
This is a non-negotiable for me. Exercise has been shown in study after study to help reduce stress and increase happiness. Exercise stimulates a release of feel-good hormones serotonin and dopamine and decreases stress hormones. It also improves sleep quality. I don't care how tired I am, I am going to exercise 4-5 days out of the week.
Breathwork
Taking a 5 minute break to tune in to the body and breath makes a huge difference. James Nestor, author of the fantastic book Breath: The New Science of a Lost Art, recommends breathing through the nose, slowly and intentionally from the belly (not the chest), 5.5s in and 5.5s out. You can also practice physiological sighs, which involve 2 quick breaths through the nose with a long, slow exhale through the nose. These techniques help shift your nervous system tone from sympathetic (fight or flight) to parasympathetic (rest and digest).
Take Charge!
Studies show that when you are proactive about a problem rather than waiting and worrying, your body handles the stress much more positively. Instead of mulling over the issues of the day, week, or month, write down the things you are worried about, followed by specific actions you will complete to remedy the problem. Write out your gameplan for the day, week, and month if necessary.
Supplements
To help combat stress and its effects on the body, consider the following supplements (you can find them in our Fullscript dispensary):
Ashwagandha: Helps deal with excess cortisol (the body's main stress hormone), regulates communication between your hormonal and nervous system, and decreases inflammation.
Theanine: Helps with curbing repetitive thoughts. Good for bedtime.
Creatine: Recent studies have been promising, showing creatine provides a neuroprotective benefit that combats the mental effects of stress and sleep deprivation.
Magnesium Glycinate: Helps lower cortisol, increases GABA (a neurotransmitter associated with relaxation), and relaxes muscles.
