10 Ways to Reduce Stress

1. Communicate effectively and assertively
Don’t communicate when you are stressed out. Wait until you have calmed down and are in a relaxed state. If you have a problem that needs finding a solution, ask the person to whom you are communicating with to help find a solution with you. This way both people are involved in finding a “third” solution, one that suites both people. Listen. Listen. Listen.

2. Essential oils ~ Lavender
Essential oils are extracted from herbs, flowers, seeds, fruit, roots, grass, and wood. They are said to work even better than taking herbs, because they go directly into the blood stream and do not have to pass through the digestive tract. Also, through the use of aromatherapy, the airborne molecules of the essential oils, when inhaled, go directly to the limbic system. Inhaling relaxing essential oils, such as lavender, can help to turn off the fight-or-flight response. Lavender essential oil is nice to put into organic body lotions, hand soaps, and a bath. Avoid using essential oils when pregnant, breast-feeding and before any major surgeries.

3. Drink Water
Water helps every cell and organ function in the body. Being dehydrated alone can cause a person to feel stressed out. The next time you are stressed have a large glass of alkaline water. [Note: Not all water is created equal. You want to avoid acidic and contaminated water. I recommend investing in an alkaline water filter. (www.alkalineglow.com)

4. Calcium/Magnesium
Magnesium has been found to calm the nerves and decrease sympathetic nervous system activity. It also supports the immune system, increases blood flow and helps to relax muscle cramps. However, it is important to have a good balance of calcium and magnesium in the body. Taking a good Cal/Mag supplement can help to decrease stress and give you that feeling of “calm”. Please consult your doctor before taking any new supplements.

5. Meditation
Herbert Benson, who wrote the Relaxation Response, does extensive research on how meditation affects brain waves and helps bring upon a relaxed state. Scheduling in at least fifteen minutes of meditation a day can greatly reduce your stress levels throughout the day and week. Try a yoga breathing technique called Gauranga breathing at www.wholebodyglow.com/relax. You can do this once or twice a day for at least five minutes.

6. Exercise
Exercise is a perfect way to burn off stress hormones floating around in the body. The fight-or-flight response is an instinctive response that releases a series of stress hormones. This response is meant for a life-or-death situation in which a person or animal either has to fight or run for his life. Naturally the stress hormones are burned off after the sudden, quick burst of movement. However, in this day and age, people get stressed over situations that are not life-or-death, and they are not fighting or running for their life. Working out (with moderate intensity) daily can help to keep the stress hormones from wreaking havoc on the body.

7. Sleep
A Chinese doctor once told me that sleep is essential, and once you are not getting enough sleep, everything starts to shut down in the body. Make sure that you are getting at least 8 hours of sleep a night. Avoid sugar and caffeine after 2:00PM. Turn off your computer/TV at least an hour before bedtime. Try to sleep in a room that is completely dark without electronics in it. Exercising in the morning helps too!

8. Organize/Time Management
Clean out all the clutter in your home. My rule of thumb: if you don’t use something for one year, then get rid of it. If you are afraid to throw something out (clothes for example), then put it into a box or suitcase. If you haven’t missed it after one year, then it is O.K. to throw it out or give it away. Make sure you go through your papers once a week and toss out anything you don’t NEED. Remember less is more!

Also, manage your time effectively. Plan ahead and set goals. Setting short, medium and long-term goals can help steer you in the right path. It is actually calming to the mind to have a clear focus in life. Find that focus and take baby steps daily to reach your goal!

9. Avoid refined anything! … and GMOs
Avoid refined sugar and flour. To find out all of the negative side affects of white sugar, I recommend reading the book, “Lick the Sugar Habit”, by Nancy Appleton. One of it’s major side affects is that it lowers the immune system. White flour lacks minerals and fiber causing your body to leach minerals from its own tissue to keep a proper mineral balance in the body. It also acts like glue in the colon and can clog and create bacterial growth in the colon. It is also good to stay away from processed foods, artificial sweetener, food additives, and GMOs as much as possible. Eat wholesome, certified organic and non-GMO foods as much as possible. To learn more about eating a healthy diet, please download a free copy of my book at
www.wholebodyglow.com.

10. Hot Tea~ Chamomile
Sipping warm tea can help to warm the muscles in the digestive tract and relieve tension. Chamomile is especially known for its antispasmodic and anti-inflammatory properties. Chamomile can help to release muscle tension caused during the stress response. It is also nice to have a combination of lavender and/or jasmine and chamomile. Peppermint and chamomile also work well together; you get the relaxing properties of chamomile and the mental alertness properties from the peppermint. Also, both teas aid in digestion. Try sipping on one to two cups of chamomile tea a day.

 
Author: Carly graduated from California State University, Long Beach, with a BA in Psychology. There, she studied health and stress psychology. After college, Carly received certification in two different 200hr yoga teacher trainings, the GYROTONIC EXPANSION SYSTEM®, Pilates and massage therapy. Committed to continuing her studies, she has become quite the expert on relieving, coping with and managing stress. Carly has developed her own multifaceted program which she calls: Whole Body Glow.  She combines the most productive and useful techniques from all the different modalities she has learned. She pulls from nutrition, yoga, Pilates, physical therapy, ayurveda, massage, meditation and more. You can find her blogs, videos and more at www.wholebodyglow.com.