Is Stress Showing Up in Your Body? These 4 Actions Can Help You Start Feeling Better Today
How much are you paying to carry your stress? I bet it's really expensive.
Because when you are not managing stress well, or you’re not aware of much you are carrying, the weight of that stress always finds a way to make itself known.
When you feel stressed, the body produces a hormone called cortisol. Cortisol is released by your adrenal glands as part of your body’s ‘fight or flight’ reaction. It’s a necessary and basic physiological function – and it literally helps keep you alive in times of threat. But long-term elevated cortisol levels interfere with your body in many ways.
Some super common effects of chronic stress are:
Digestive issues (heartburn, flatulence, diarrhea, constipation)
Weight gain
Elevated blood pressure
Chest pain
Immune system problems
Skin conditions
Muscular pain (headaches, back pain, neck pain)
Sleep disruption, insomnia
Acne
Low sex drive
Anxiety, depression, mood fluctuations
On top of that, chronic stress can have detrimental effects on your health and well-being if left untreated.
Complications like:Depression
Diabetes
Eczema
Infertility
Heart disease
High blood pressure
Hyperthyroidism
Irritable bowel syndrome
Ulcers
As A Women’s wellness Coach, I see the demand of time and energy being asked of women and the cumulative stress they are building. I also see the ones who seem to be struggling most, which are the folks that:
Do not know how to prioritize their wellness, or do not choose to
Do not have strong awareness of how the stress they carry is impacting their physical and mental health
Do not take action on the habits they know to be effective
and/or do take personal responsibility for the ways they can effect change in their own life
I urge you to slow down, to turn off devices and external noise and allow moments of quiet, of peace, of reflection. In those moments, we can explore how we are truly feeling. Assess what we are carrying everyday and reflect on where we would like to or need to see changes.
If you resonate with feeling stressed, overwhelmed, and/or any of the effects I shared above, this is your sign to take action to begin managing it better. Here are 4 actions you can do right away, that are proven to help.
By the way, taking action could be the starting point of a transformational period in your life and your wellness.
Prioritize physical exercise and eating a nutritious diet
A balanced diet can support a healthy immune system and the repair of damaged cells. It provides the extra energy needed to cope with stressful events. Foods like polyunsaturated fats including omega-3 fats and vegetables may help to regulate cortisol levels and are loaded with vitamins and minerals integral to good health. Physical activity will help to lower blood pressure and stress hormone levels. Aerobic exercise increases breathing and heart rate so that more oxygen reaches cells throughout the body. This reduces tension in muscles, including the heart.
Practicing Deep Breathing
Fast, shallow breathing and spiralling thoughts happen in response to stress. To mitigate that, take slow deep breaths to reduce muscular tension, lower the heart rate, and calm the mind. Whenever you feel stressed, breathe slowly, focusing on each in and out breath. Through this small act, your parasympathetic nervous system kicks in and can help you calm down.
Prioritize sleep
Stress can cause a heightened sense of alertness, which delays feeling tired, falling asleep as well as cause interrupted sleep throughout the night. This can prevent you from entering the deeper sleep stages where the body repairs and grows tissue and supports a healthy immune system. The REM (rapid eye movement) sleep stage in particular helps with mood regulation and memory. Aim for 7-9 hours of sleep a night by slowing down about 30 minutes before bedtime. Controlling stress through the other tips listed above can also improve sleep quality.
Complete a life audit
Be sure to include anything that’s taking up time, space, mental and physical energy. Reflecting on the areas that bring you joy & bring you stress. The environments & relationships that serve you or don’t serve you well. The habits that add to your life, and the habits that add to your stress (such as alcohol and highly processed foods, social media consumption, frequent late nights). Once this is completed, summarize your insights. Look for common themes and write out a clear picture of your life as it currently is. Having this life audit summary will help you make decisions about what is adding value to your life, what you can let go of, and what actions you need to take next.
There are your 4 areas that you can begin prioritizing and working on today. I personally have gone through many dark seasons in my life and understand that each of these areas can have a profound impact on our well-being. I also also been in places where it seemed next to impossible to just begin. If this is your current experience, I see you. For you, I would urge you to seek support from someone like myself, a Women’s Wellness Coach, who will create a full plan outlining your actions and provide you high support, accountability and care to see you through the program. You can book a free call with me here.
Should that be too far from where you are, then please seek care from a doctor. You deserve to feel good. Keep going until you do.
Until next time,
Coach Jackie
