How do YOU deal with stress??

Hello fam bam!! I hope everyone is practicing setting small goals and being productive by holding true to them, if even just a little bit... Progress is powerful, so get up and get after it! 

Understandably, there are so many factors that affect how we live our lives and go after our dreams/goals. I for one, am going through my own struggles...one of them is seeking mental freedom but I am actively finding ways to deal with and manage my stress and I encourage you all to do the same.

The struggle is real and struggle is stressful but it's also a real part of life. Stress management is the key to survival. 

How do you know if/when you're stressed..?

-Increased heart rate
-Stomach and digestive issues
-Diarrhea/loose bowels
-Sweating
-Ulcers
-Headaches
-Chest pain
-Insomnia
-High blood pressure

Mental signs of stress can include but are NOT limited to: tension or tightness of the face, neck and shoulders, anger, irritability, discontentment, constant worrying and impatience/apprehension. 

Reduce stress with physical activity: There are so many benefits of exercise when talking about managing stress: it relaxes the body and mind, burns fat, improves the cardiovascular system, brings in more oxygen, reduces the chance of chronic diseases and lowers blood pressure.

Physical activity provides an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration and anxiety... -let it out on the basketball/volleyball court or the dance floor!! (my favorite place to release stress :) )
Exercise helps to create a confident and positive self image, leaving you feeling more outgoing and social due to increased energy and elevated mood. So, give yourself a self-esteem boost and create a small physical activity challenge for yourself or with some buddies.

-Here are a few simple examples of some things you can all try: park father away from the job site and walk to the building, skip the elevator/escalator and take the stairs, use an app on you smart phone to track your footsteps each day and challenge yourself to aim higher each week, take advantage of your lunch break...instead of sitting down using your mobile device, take a short fifteen minute walk to raise your heart rate or just blow off some steam built up from your day. The key to success is finding an activity that you enjoy and staying committed! Try to stick it out for 21 days to create a new habit. Per research, it takes 21 days to create/break a habit. You can do a self check and see how you feel; stress levels should be lowered and you should have a little more energy. Yay!! 

Reducing stress with healthy eating: Though it may seem easier to grab fast food, snack on 

chips/sweets from the vending machines and have love affairs with soda/energy drinks...these unhealthy options actually increase stress in an already stressful situation. 

My advice is to set yourself up for success and plan ahead.

-pack left overs in ready to eat and microwave safe containers, get to the grocery store and take your food list with you. 

-if you're eating out, take time to explore the menu and make healthy choices. ex: pick a kids size, choose fresh fruit, steamed veggies or a side salad instead of fries or chips.

-keep in mind that while high sugar and caffeine drinks can provide a short burst of energy, it's usually followed by a crash and can increase your stress levels and anxiety later.

-stay hydrated with plenty water

-focus on foods that will keep you feeling full and satisfied: fiber found in whole grains, fruit and veggies are always a good move! 

*below I've added just a few images to show how I challenge myself to battle my physical and mental stress. I hope you've read or seen something here that helps you in your journey to becoming a healthier and happier you. Take care of YOU and the rest will surely follow...

                          Lighten your mood and manage stress with a variety of essential oils!!

                              Relieve stress by playing a sport or finding a game you like!!

                                           Keep stress at bay by eating healthy lunches and dinners!!

                                   Find a good book to help you overcome mental stress!!

Kick stress to the curb by staying fueled/energized by snacking on fresh fruit and raw/mixed nuts!! (low sodium)

                            Avoid high sugar and high calorie drinks by adding infused water!!

Bring small exercise equipment to work to help battle everyday work stress!! 

     Meet up with friends on weekends for a stroll in the park to release the tension from your week!!

               Plan and pack meals/snacks ahead of time so you can be prepared for a busy week!!