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\u266a\u266b Let\u2019s talk about STRESS baby Had to break out into an old school Salt n\u2019Peppa favourite to help ease into this heavy topic.\u00a0 STRESS!<\/strong> As the holiday season is fast approaching you might be frantically trying to finish up a work project, get your Xmas shopping done, host dinner parties and go out to work events. During these highly busy times, our stress and anxiety levels can shoot through the roof and when it’s time for festive family dinners, the feuds start, and your patience level is not where it should be.\u00a0 Blowing up during the holidays is common because there’s so much buildup throughout the year and especially surrounding this busy time of year.<\/p>\n [\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n Some stress is good and necessary but a lot of times our bodies are so overloaded with stress that it starts affecting our physical and mental well-being. We might not be fleeing hungry lions anymore, but at times our bodies and brains imagine we are!\u00a0 When we are stressed, our bodies produce more cortisol, a stress hormone, and we expose ourselves to mental health disorders such as anxiety and depression as well as physical disorders such as migraines, back injuries, neck tensions and insomnia.<\/p>\n <\/p>\n [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]<\/p>\n [\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/strong><\/p>\n Every day, our immune systems are taxed by the detrimental effects of biological, chemical and physical stress.<\/strong> To avoid the damaging effects on our body, it\u2019s important to consider the use of integrative modalities in combination with our current medical approach to stress. Mindfulness based stress reduction, acupuncture, massage, yoga, breathing techniques, meditation, hypnotherapy and using food as medicine are all evidence-based approaches that can be used alone or in conjunction with modern medical approaches.<\/p>\n [\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n Juggling parenting, work and social engagements can often be complicated.\u00a0 When there is an imbalance in these areas, our bodies and mental health suffer.\u00a0 If it all becomes too overwhelming, we can put ourselves at risk for a burnout.\u00a0 Remember that not everyone reacts the same way when they are in a burnout.\u00a0 For some it may be physical, others more mental,<\/strong>\u00a0some may feel more tired physically, more depressed, have digestive issues, have more body pains and aches, feel more irritable, more negative, and less joyful overall. Stress will also often accentuate conditions that we are predisposed to.\u00a0 And the more chronic stress we have, the higher the risk of developing Alzheimer\u2019s disease and other neurological and cognitive problems.<\/p>\n <\/p>\n [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]<\/p>\n [\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n It\u2019s not a one size fits all kind of philosophy.\u00a0 Some people will be more pulled towards meditation, while others prefer exercise to feel calmer.\u00a0 Here are a few suggestions to fit all interests and personalities:<\/p>\n [\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n Shut off work emails after 8 pm and on weekends. All the blue light from cell phones and computers has been linked to higher cortisol levels, higher body temperatures and it slows down the release of melatonin. It can also contribute to anxiety and a depressive state. It might be tempting over the holidays to watch reruns of your favourite Xmas movies until 2 am but remember to stop watching television 30-60 minutes before going to bed.<\/p>\n [\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n You might want to run for a chocolate bar or other sweet snacks when you\u2019re feeling stressed or bored but this will only lead your blood sugar levels on a wild roller-coaster ride. Instead eat every 3-4 hours to keep your blood sugar levels in check \u2013 try nuts with an apple, popcorn, cheese, granola, vegetables\/crackers with hummus, yogourt with berries. This will come in handy over the holidays and help you feel less bloated and less tempted to stuff your face with all the sweet treats.\u00a0 Be mindful of your alcohol intake as well as this can lead to more irritability and fatigue.<\/p>\n [\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n Exercise has been linked to higher serotonin and endorphin levels and as a result lowers stress levels. Getting some daily movement is key to helping circulate the blood and get the happy drugs flowing naturally throughout your body. When the noisy holidays are leaving you wired and irritable, go for a speed walk and get some fresh air. You don\u2019t need to gravitate towards mind-body exercise like yoga and pilates because you heard it would help lower your anxiety and stress.\u00a0 If mind-body exercise is not your thing and it\u2019s getting on your spinning bike or lacing up your runners for a jog that makes you happy then do that – do what speaks to you and what you know will make you feel good. Frequency rather than intensity is what matters most.<\/p>\n Meditation isn\u2019t just sitting with legs crossed Om-ing and being at one with your breath for an hour. There are many little things that you can do to you help practice mindfulness such as eating mindfully<\/strong> \u2013 slow down, pay attention to the textures, the temperature, the sensations in your mouth. Watering your plants<\/strong> – pay attention to the colours and shape of\u00a0 your plants, the\u00a0 sound of the water and the earth absorbing it. Shoveling<\/strong> \u2013 pay attention to the snow on your shovel, how your body lifts the snow in your shovel, how the snow lands, the sound and feel of the snow beneath feet and your shovel. Colouring a mandala picture<\/strong> – take your time to follow the lines and contours and feel your pencil on the paper. There are many ways to turn a simple task into a mindful meditative moment.\u00a0<\/strong><\/p>\n [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n Here is a daily routine that you can practice over the holidays to help you stay calm and serene so that you can enjoy what’s most important during the holiday season.\u00a0 And why not continue into the new year to start off 2020 in a fresh, rested and peaceful way!<\/strong><\/p>\n [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n
\nlet\u2019s talk about stress and me,
\nlet\u2019s talk about all the good things
\nand the bad things that stress may be\u2026.
\nlet\u2019s talk about STRESS <\/strong>\u266b. <\/em><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]<\/h3>\n
Not all stress is bad<\/h3>\n
Find ways to release your stress<\/strong><\/h3>\n
It can all get a little overwhelming<\/strong><\/h3>\n
What can I do?<\/strong><\/h3>\n
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Daily “Self-Care” Routine<\/h2>\n
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