Mid-Year Check In: Managing Stressvictoriously!

Feelings of overwhelm? Is the situation temporary, like an imminent deadline? Or, are you taking on responsibilities that someone else could — and maybe should handle? Once you understand what’s causing the stress in your life, you’ll be better equipped to manage it.

2. CONSIDER YOUR COPING STRATEGIES.

So you’ve had a stressful day.

You’ve been making calls, answering emails, sending texts all day, you’re making appointments, making meals, making ends meet, and then your precious lamb tells you his science fair project is duetomorrow! And your spouse is working late. Again. Stress is a normal part of life for all of us. It’s a normal physiological response to challenging situations. Healthy stress management is a life-long practice, but finding your zen can be an enjoyable thing. To get that good-vibes-only feeling, and keep it on board, let’s consider these ten practical tips:

1. DETERMINE WHY YOU’RE STRESSED.

Sure, there are a lot of ways to manage stress. But wouldn’t avoiding some of the stress be more helpful? When you start to feel your temperature rise and your heart race, ask yourself honestly: What’s the root cause of this reaction? What thoughts am I thinking that are leading to these

How do you relax? Consider the chart below. Healthy coping strategies will rejuvenate and prepare you to manage the next stressor better. Unhealthy coping strategies offer temporary reprieve but don’t help in the long run. When you are constantly reacting to stressful situations without making adjustments to counter the effects, these Feelings can threaten your health and well-being. (Mental Health America, 2022) Simply being aware of your habits and tendencies will help you to eliminate your unhealthy coping strategies and replace them with healthier options!

3. BREATHE INTENTIONALLY.

You breathe without thinking all the time—literally. When you take the time to slow down and focus on breathing deeply and quickly, you increase the oxygen levels in your blood and encourage physical relaxation. Intentional breathing is one of the simplest stress management techniques to try. You can do it anywhere. And it’s free!

4. PRACTICE MINDFULNESS THROUGH PRAYER.

Prayerful meditation on God’s Word can help you mentally recenter and refresh. To put it simply, our meditation helps us release control to God. Through this intentional silence, we work to develop a consistent meditation and prayer practice so that we can better embrace God’s peace throughout each day. (Hallow.org, 2023)

5. SELF CARE IS GOOD FOR YOU!

It’s crucial to schedule time for self-care. Finding time to unwind can be difficult because of daily obligations, but it is essential to your well being. If you’ve been yearning for a spa day, but can’t commit to an appointment, it’s simpler than you think to create your own tranquil environment in the comfort of your own home!

6. MOVE IT, THEN SLEEP TIGHT.

Physical activity produces endorphins - chemicals in the brain that act as natural painkillers and mood boosters - and also improve the ability to sleep, which in turn reduces stress. It’s challenging to experience the adverse side effects of stress while feeling euphoric! Keep it simple if you’re new to exercise or just getting back into it. A workout of low to moderate intensity makes you feel energized and healthy, especially when stress has depleted your energy or ability to concentrate. (Anxiety & Depression Association of America, 2023)

7. EMBRACE THE NO.

Sometimes it’s hard to say no. After all, being someone everyone can rely on is a good thing, right? Not if putting everyone else first comes at the expense of your own personal well-being. Remember to keep in mind that self-care isn’t selfish. Set boundaries — at work and home.

8.

EAT HEALTHILY AND STAND BY THEM.

Food fuels your body and mind. When you’re stressed, indulging in unhealthy comfort food can be tempting. Did someone say ice cream? However, when your brain lacks good, quality nutrients, it can affect everything, from cognition and mood to stress levels. We cannot overemphasize the importance of nutrition to prevent or cure disease.

9.

RESET YOUR GUT MICROBIOME.

If you feel stuck, it may be time to harness the power of your gut microbiome. In previous issues, we have explored the power of resetting your metabolism with a nutritionally supported fast, and we’ve taken a deep dive into identifying the differences between a detox and a cleanse. Today, I challenge you to consider beginning a targeted system that focuses on the merits of gut health.

What does your gut microbiome have to do with stress? In a word: everything. Friendly bacteria living in your gut help support your mood, so when your microbiome is out of balance, you feel it. Stress also plays a role in your microbiome’s makeup. In other words, more stress for you can create harsher conditions for your beneficial gut microbes that are trying to thrive.

Starting with a 3-day nutritionally supported fast to eliminate sugary and highly refined foods that feed non-desirable microbes, and change the way you see and desire unhealthy foods, can be followed by deliberately using a system to create balance when you help weed, seed, and feed your gut with gentle, but powerful supplementation. Give your body the fresh start it needs to set the stage for maximum results with a proven system of products and enjoy the savings on your wellness routine. Please see the associated ad here in this issue to learn more!

10. BONUS: CELEBRATE EACH SMALL WIN!

It’s probably not realistic to think you’ll live a stressfree life. This is why it’s important to remember that even small steps can make a big difference in every wellness journey. Reducing stress is a step toward Health and Happiness that is worth celebrating! I am here to help you, friend. One victorious step at a time.