HOW STRESS IS HURTING YOUR WEIGHT LOSS – Part II

Let’s take a look at some of the ways we can help ourselves to reduce stress. Many of these can be used anywhere, at any time.

Breathing is one of the easiest ways to calm your nervous system in any given situation. Taking in a long, deep breath can provide instant calm. You know you’re doing it right if your belly expands out.

“4 Step Rule of 4’s” 

• Breathe in for a count of 4
• Hold your breath in for a count of 4
• Breathe out for a count of 4
• Hold your breath out for a count of 4

Continue doing this until you start to feel calm. Deep breaths actually help turn down the sympathetic nervous system and activate your body’s natural relaxation response.

Another stress reliever is something called mindfulness. This simply relates to being aware in the moment or paying attention to your thoughts. We learn that positive or negative emotions have resulting positive or negative emotions and behaviors.

Prayer is also a great aspect of mindfulness in that it causes us to focus on the present – it’s what we are praying about in the moment in order to help address a problem. It’s also a release.

Spending time in nature is another great stress reliever. Even if you can’t go hiking or walking and sight-seeing, look at books of nature, Google nature images or turn on sound machines or apps with nature sounds. It may sound simple, but it quiets the brain and helps provide a sense of calm and well-being.

Unplug! One of the best ways to turn your brain off and decrease anxiety is to unplug from social media and other devices. Much of our stress comes from other people.

The human connection is something we really all need. There are many diseases born out of loneliness and isolation. It’s important to find ways to connect with friends and loved ones, whether that is in person, through Skype, Zoom or FaceTime.  Find time to be with those you care about most.

Get scheduled. Create structure. Get up, shower, and get dressed – even if you have nowhere to go. Structure will help you feel a sense of control.

Sleep is one of the most important factors in helping you to remain calm in stressful situations. Sleeping in late can negatively impact your natural circadian rhythm which, in turn, will make it harder to go to sleep. So, wake each day as though you have somewhere you have to go.

Getting in some movement helps with your outlook, helps to balance hormones, facilitates better sleep and helps control blood sugar. Even taking a good walk can do wonders.

Oils like lavender, myrrh, frankincense and bergamot have been shown to naturally lower cortisol, reduce inflammation, improve immunity and help with sleep and digestive functions. You can inhale them, put them in a diffuser to breathe during the day or at night as you sleep. You can also rub them directly into your skin with a carrier oil like coconut or extra virgin olive oil.

Make your schedule, keep a routine, disconnect from media and reconnect with loved ones. Find time to nurture yourself with nature, exercise, healthy food and laughter. It may not solve all your problems, but it certainly will give you a fighting chance of reducing your stress, creating better overall health and helping with weight loss.