10 Steps to Reclaiming Your Days of the Week, and Combatting Stress
Fall is here. School is in session. And holiday breaks aren't exactly around the corner, despite the increasing sniffles and sick days that the change of the seasons seem to bring.
How could you possibly take the time for yourself?
Life happens, I get it.
With all the extra things being taken on, next thing you know - the sense of overwhelm is there to greet you each morning.
Just like an IV drip, it trickles in day by day its impact in the moment being imperceivable. But after the day, week, month, year...you notice.
I’ve compiled a to-the-point list to reclaiming your days and combatting stress.
Follow these 10 steps, and notice what areas of your life feel more balanced.
10 Steps to reclaiming your balance in your week
Start your day off ‘right’. Psychologists are touting habits. Specifically, the habits you incorporate first thing in the morning. They offer sustainable energy to help you power through the day, and keep stress in check. My biggest recommendation is to choose your first 60 minutes of rising wisely. Spend the first few minutes without technology. Engage in habits that help regulate your heart rate, and bring you that sense of groundedness.
Use the hydrate the right-a-way method. Dehydration is one of the biggest contributors to stress, fatigue and anxiety. So many of us forget to drink enough water during the day, and end up with midday headaches or general crankiness. Rule of thumb: half your body weight in oz = daily water intake #. Aim for having 24 oz of water within your 90 minutes of waking, making sure to remineralize your filtered water.
Get your blood sugar balanced. Data shows that there is a significant correlation to our overall health and our blood sugar levels. I'll get into this more in future newsletters, in short the more all-over-the-place your blood sugar is...the more your nervous system is as well. The biggest blood sugar spikers are starchy and sugary foods, especially processed foods. Focus on prioritizing quality protein, fiber and fats in your diet - with the rest being for pleasure e.g cookies, breads, pizzas etc.
Replenish nutrients that daily stress depletes. With more stress, comes more work for our bodies to promote balance. Supplementation, taking supplements to promote specific health concerns, is a tricky and nuanced thing. I do not historically recommend supplementing the day away without the support of a trained practitioner. A universal nutrient that is important for everyone are minerals. They used to exist bountifully in the foods we eat, and water we drink. But in our modern, over farmed, world - that just isn’t the case. Start be remineralizing your water throughout the day. A few drops of Trace Minerals in the AM and PM, can help in replenish your system.
Shift your beliefs to promote recovery. The mind-body connection displays the resounding correlation to what we think and feel, and our overall physical health. Remember that we are what we eat, including the thoughts that we allow ourselves to be consumed by. Get used to mentally ‘switching the channel’ when you notice negative thoughts on repeat. This repetitive practice will help assist neurotransmitters in making recovery from stress possible for your brain and body.
Reduce inflammation, and prioritize gut health. The gut is sow powerful, that it is known as our second brain. If it isn’t in working order, the rest of us ain’t either. Balancing out your blood sugar levels will aid in this. Prioritizing quality protein, fat and fiber promotes a strong gut microbiome. Dark leafy greens, quality protein sources, plain yoghurt and avocado are all foods that promote gut health.
Move mindfully, and as often as possible. Moving our bodies seems like an obvious thing, but executing can be a whole other thing. Make a list of ways you enjoy moving your body. Do you like to dance? Go on nature walks? Maybe you enjoy a sweaty pilates class? Try to check off as many ways to move on that list as possible the next week.
Reduce your toxins exposure. This one is huge, and something I’m super passionate about educating the public on. From the food we eat, to the very pieces of furniture we spend a lot of our time on - our exposure to toxins are increasing year by year. And the health implications are massive. The key to reducing your exposure, is making shifts in the areas that you are able to right now. Adding stress over toxic chemicals, is the last thing you need to place on your nervous system. Schedule a free discovery call with me to identify the top areas of exposure in your personal life.
Slow down, when you least want to. I see so many people pushing, and pushing until they physically can’t anymore. The secret is out: we don’t have to wait until the Universe puts us out on our own ass to slow down. Before you become bed-ridden (whatever that looks like for you), incorporate brief moments of stillness into your week. Try taking 5 minute breaks of no technology, or interacting throughout your work week. Do what feels possible for you. If you are new to sitting still, or meditation, even 90 seconds every day is a step towards slow-full living. Remember, the more opportunities we offer our nervous system to recalibrate itself - the more we optimize our health.
Try new things, to stimulate healthy cell regeneration. There is a reason that a toddler is consistently moving from one toy to the next. They are wired to learn, and this drive for curiosity and understanding continues to develop well into adulthood. Taking on a new skill allows the mind a setting to reshape itself, because remember the physical brain is malleable. What is one skill that you have been meaning to strengthen? Looking to try a new recipe in the kitchen? Been meaning to take that pottery class? Take time this week to foster a skill that peaks your interest.
