Taming Stress: My Daily Essentials

I had given in to stress, and I’m guessing many of you have as well. But then I read about it and learned how we can control our reactions to reality.

Stress is the reaction that our mind and body have when our survival feels threatened.

I can say I’m very sensitive to stress, and my nervous system is always on high alert. This means my cortisol levels are elevated, leading to a variety of symptoms like a puffy face, waking up randomly at 3 a.m., tense neck muscles, irritability, difficulty losing belly fat, sugar and fat cravings, fatigue, thinning hair, and low libido, among others. Stress causes an excess of glucose in the blood through the action of cortisol. This excess glucose is then converted to fat, which gets stored in the waistline, hips, and abdomen. So yes, stress definitely contributes to weight gain.

That was just one explanation for the many negative symptoms that stress can bring into our lives. Over the past few years, I’ve been experimenting with what works for me. Since I’m very sensitive, I’ve been testing which habits help me manage my stress levels.

I won't say that I am entirely stress-free, but I can say that the following daily habits have helped me regulate my stress response:

1. Daily exercise/movement - Exercise should be additive, not depletive. Don’t force yourself into an extreme workout if you're not feeling it. It should be something you look forward to and enjoy doing so that it becomes a natural part of your daily life.

2. Meditation - I find small moments throughout my day for breath work or guided meditation. For example, a 5-minute gratitude meditation as soon as I wake up, a 10-minute breath work session in the sauna after my workout, and a 5-10 minute meditation before bed with my legs up to wind down.

3. Nutritious diet - I focus on foods that are easy on my digestion and limit caffeine, especially during my period.

4. Movement after meals - This helps with digestion and keeps my energy balanced.

5. No screens one hour before bed - This helps calm my mind and improve my sleep quality.

Bonus: Get some puppy love whenever you can :)))) (dogs reduce stress, anxiety and depression)

These are my five non-negotiables to manage stress levels. As you start building your own wellness routine and take care of your body, pay attention to what works for you. Small changes in your daily habits can make a big difference.