Remarkable Steps to Mitigate Stress

Stress. We all experience it. In today’s fast-paced world, stress is no longer an occasional hurdle but a constant companion. When we experience stress as a constant in our life, our health and wellness pay for it. Stress leads to acidification, lack of oxygen, decreased circulation, inflammation, aches and pain, sympathetic dominance (fight/flight/freeze), decreased absorption, nutrient deficiency, dry eyes, digestive issues, cardiovascular issues, decreased neurotransmitter production, sleep issues, decreased immune function, recurrent infections, struggles with weight, fatigue, decreased energy, decreased libido, hormone imbalance, increased toxicity (particularly heavy metals), brain fog, mood changes including irritability, impaired cognitive function, headaches, and the list continues. Yuck, that was stressful just reading that list! No one has time for this. Yet, we are all exposed to stress. We cannot eliminate it, but we can adapt to the stress in our life, so our vitality stays strong. I am going to share different ways how you can take control and lower the effects of stress.

First, I recommend knowing where you are. It can help to see a visual of your personal stress. This is important for those dealing with chronic stress because you have been in something referred to as sympathetic dominance and you do not feel the effects. You have turned on autopilot and become numb to it because your body just cannot function like there is a bear in the room all the time. Remarkable You Wellness offers Neural Chek, a non-invasive assessment that measures heart rate variable. This assessment shows your personal stress index, your ability to adapt to stress, how much of your day is spent in rest and digest or fight, flight, freeze.

Next, we want to make daily choices that alone can appear insignificant, but when done everyday over a period of time lead to remarkable change.

-start the morning with a stretch. It does not need to be an elaborate routine, but take a moment to stretch your body before you step out of bed

-smile at your reflection and roll those shoulders back. Notice something you like about your reflection

-breathe. I like the 4-7-8 technique in this case. It helps to decrease the stress hormone cortisol. Breathe in for 4, hold for 7, exhale for 8.

-eat mindfully. You have the power to set boundaries for mealtimes. When you eat, sit down, chew your food, and do not multi-task while you eat. You want to digest this food, right?!

-nourish your body with nutrient-dense food – (eat real food). Having energy resources and fuel such as vitamins, minerals, amino acids, healthy fats, and antioxidants is non-negotiable. Extra support for adapting to stress includes B-vitamins, calcium, and magnesium.

-use music to reduce stress. Nowadays it is easy to stream music. Search for relaxing, positive instrumental music for background. We have endorphin receptors on our cells and sound opens them faster than anything else. Music is sound vibration that has significant impacts on our health (physically, mentally, emotionally, and spiritually) but that is a topic for another discussion.

-OM vagal nerve exercise. Deep breath in and on the exhale speak “OM” slowly until you have run out of air. This is a manual switch from fight/flight to rest and digest.

-stay hydrated. Drink your water

-exercise – get moving to release endorphins (natural painkiller and mood-lifters). Walking, yoga, somatic exercises, and B3 bands are fitting examples. Learn more about B3 bands under Fitness on our website.

-meditation and prayer – get in a routine of spending 10 minutes in quiet reflection and prayer.

-get in nature. Spending time in nature and away from electronics helps reduce stress. It grounds and balances your personal vibration.

-stinks and sweets. Share your stink of the day and then your sweet of the day. Always end on the sweet. This helps share your day, gain some perspective, and connect to those close to you.

-herbals – ashwagandha, maca, holy basil, lemon balm, valerian, etc.

-essential oils – lavender, bergamot, clary sage, rose, and the grounding oils (think trees with roots in the ground) like cedarwood, cypress, and firs.

-flower essences – finding what is at the root of your stress can help with finding the right remedy for you, but when in doubt, Rescue Remedy can help during a stressful time. Learn more about flower essences under Services and Articles on RYW website.

-laugh. Laughter is a natural stress reliever with documented healing benefits.

-keep a steady bedtime routine. Make your bedroom a sanctuary. Keep all work-related items out of it. Keep it neat and tidy. Limit the electronics such as charging your phone there. Use old-fashioned light bulbs or candles at bedtime. Avoid LED. Diffuse relaxing/grounding oils such as Roman chamomile, lavender,

-20 second hug. Hug a loved one for at least 20 seconds. Again, there are documented health benefits of this simple and comforting act.

-do something fun – sing, dance, play. Work hard, but do not forget to play hard. This balance is key to adapting to stress.

-weekly detox-relaxing bath. Soak 20-30 minutes in an Epsom salt bath. See my article on Soothing Bath Soaks on our website under Articles.

-balance your chakras. Energy flow in the body reduces stress.

-body work. Schedule body work such as massage, craniosacral, chiropractic adjustments on a regular basis. (you maintenance your car, why not your body to keep it fine-tuned)

-VAT. Vibroacoustic therapy for relaxation and stress reduction. Sound therapy – soaking your body in healing frequency that opens those endorphin receptors. It also helps heal the body from that lengthy list mentioned at the beginning of this article. Learn more about VAT under Services and Articles on our website here.

-BrainTap – release stress, sleep better, perform better. Sound and light therapy. Learn more about BrainTap under Services and Articles on our website.

I provided a thorough list of stress reduction helpers. This is not to overwhelm you, but to share you have options. Pick a few that resonate with you and begin incorporating them into your daily, weekly, and monthly routines. Do not let stress manage you. Take back your health and restore the body’s natural balance promoting better health, emotional stability, and well-being. Still need some help? Reach out, we would love to support you!

Live remarkably!

Heather Henning, owner, and founder of RYW

Naturopath and multi-specialty wellness practitioner

717-500-1744

The information presented here is for educational purposes only and is not intended to diagnose, treat, cure, or prescribe for any disease or condition. Please consult your healthcare provider when making wellness choices.