February’s focus is on Sidebar Nutrition is on mental and emotional health. Discussing ways to de-stress, clear the mind and nourish the soul for better health. Mental/emotional health is just as important as physical health and closely intertwined. Feeling better mentally can affect how we feel physically. Acknowledging this pillar of health is a must. One way to honor your mental and emotional needs is through..…Self-care! Self-care is all the rage; it’s no wonder why. Self-care nourishes our mind, body and spirit. Feels lovely and keeps us happy!
Today I wanted to dive into the science behind stress, specific types of stressors and 8 self-care rituals that will help you de-stress, stay centered and just chill.
But first! Biology of Stress
Some stressors are beneficial, like the ones that trigger us to exit harmful situations, while other stressors just kill the vibe. Here is a briefing of the biology on stress, for my fellow science nerds.
Parasympathetic: it stimulates digestion, activates various metabolic processes and helps us to relax.
Sympathetic: prepares the body for physical and mental activity.
Types of Stressors
External: physical stimuli: pain, hot or cold temperatures or stressful psychological environments like poor working conditions or abusive relationships.
Internal: could be physical like disease, colds or illness. Or psychological like worry, anxiety or depression
Different Types of Stress
Eustress is a fun and exciting stressor that we experience from activities such as sports or riding a rollercoaster.
Acute Stress is the immediate reaction to something recognized as a threat:
- Anticipating a threat
- Recalling a dangerous situation
- Danger
- Overcrowded Space
- Hunger
Chronic Stress is ongoing stress that produces harmful reactions and is wearing on our body, mind and spirit. Exposure to repeated stressors can cause us to anticipate them before they happen. This anticipation alone can trigger the release of stress hormones. Chronic stress causes increased anxiety, depression and burnout.
- Harmful living environment
- Abuse
- Relationship disputes
- PTSD
How does Self-Care Reduce Stress?
Self-Care is the act of providing care for mental, physical and emotional health. Everyone needs self-care. Simple, but often ignored. It comes down to knowing what needs to be done in order to care for your self. Self-care certainly looks different from person to person. Some may need more time self-caring or different strategies than others. It can be very individualized. Self-care is especially important for those with roles within caregiving. Constant responsibility in which they can experience compassion fatigue (yes it’s real and for those in a caregiving role you may know this all to well.)
Mindfully self-caring on a daily basis improves self-efficacy, mood and lowers stress. All will benefit from your self-care routine. It is not selfish; it is necessary. The only way to show up and give 100% is if you take care of yourself first, no exceptions.
You cannot pour from an empty cup.
These self-care rituals will allow you to regroup, decompress and reset yourself so you can show up for yourself and others in the best way possible.
Self-Care Rituals for De-Stressing
01. Active Breathing: when our sympathetic nervous system is up-regulated, active breathing helps transition our body out of fight or flight mode and triggers the parasympathetic nervous system to send out signals to calm, safe, relax. Find a quiet space and count your inhales and exhales.
02. Hydrotherapy: submerging your body in water with your head above water, as in a warm bath or natural spring or whirlpool can improve pain and immunity. It reduces stress, anxiety and improves mood. Bathing or submersion in warm water can improve blood circulation, which allows for better digestion. Have fun with it. Put on a rose hip face mask, soothing music and just chill. Guys included.
03. Essential Oils: aromatherapy has been used for a range of ailments. Lavender has been recognized for improving sleep quality, easing anxiety and boosting mood. Lavender pillow spray or a drop of lavender oil pressed on the wrists before bed can help you wind down before snoozing.
04. Massage: touch reduces inflammation, stimulates blood flow, lymph drainage, helps manage headaches, improves sleep, decreases stress and muscle tension. Massage can be a great therapy for those in pain too. Make it a once a month Swedish massage appointment or take some time in a massage chair.
05. Expression: sharing your feelings with others in a way to express emotions can be a major stress reliever, especially for those used to bottling up emotions inside. Confiding in someone is a way to relieve stress, gather support and find solutions to live better.
06. Journaling: an outlet to organize, rationalize and express yourself. Plus it allows you to see the bigger picture, ask yourself how important are said stressors and if they will really matter in a year from now? Starting with a gratitude journal is one method to
07. Sleep: is not a luxury. Quality of sleep is a key indicator of better health. For better overall energy, clock 8-9 hours a night. Reduce distractions, especially the blue screen effect, meaning no electronics at least 30 minutes before bed. Unplug and read a PAPER book instead.
08. Furry Friend: pets love us unconditionally, just for being who we are and feeding them. Think we can all learn from their example and sure can benefit from them too. Spending time with animals reduces blood pressure and perceived stress levels. Snuggle up with some herbal tea and your bundle of fur love.
Self-care fosters self-love and that my friends is non-negotiable. Practice some of these self-care rituals and let me know how zen you feel Or share your favorite self-care ritual in the comments below!
With Love,
Jamie
Resources:
Scientific Evidence-Based Effects of Hydrotherapy on VariousSystems oftheBody.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/
Hossein Koulivand, M.K. Ghadiri.Lavender and the nervous system. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/.
Allen K. Are Pets a Healthy Pleasure? The Influence of Pets on Blood Pressure. Volume: 12 issue: 6, page(s): 236-239. Issue published: December 1, 2003. https://doi.org/10.1046/j.0963-7214.2003.01269.x
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