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Shana Robinson
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61
9-5Burnout>Personal and Professional Wellness
09/29/20 at 9:40PM UTC
in
Health

9 Things To Do Right Now To Minimize Stress And The Negative Effects on the Body

Anyone feeling more stress and anxiety lately? Better question is, who isn’t? Stress and anxiety aren’t fun or good for the mind or body. We talk about mental and physical health separately. We’re one body. Mental and physical health are connected. One directly affects the other. The adrenal glands are an integral piece of the body’s stress response. Chronic stress knocks them off kilter. Getting back to balance requires life and diet changes. When the adrenal glands are out of sync, they work overtime creating hormones, causing massive miscommunication and chaos in the body. They produce the hormones cortisol and adrenaline, both created in times of stress. The former regulates energy, blood sugar, stress response (aka fight or flight) and creates stubborn belly fat. The latter creates that step-on-the-gas rush and increases blood pressure. When the body is in a stressful state for a long time, it depletes the adrenals, thus your energy and ability to effectively manage stress. That’s not gonna help you crush a job interview or important meeting, let alone not feel like crap. It’s like when your phone battery is at 10%. It’s perilous, but you try to make a few more calls and scroll on Insta, rapidly depleting the charge. When you live an always on life, the constant demands and pressures leave your body battery constantly drained and you can never fully charge. We use caffeine for that boost and leaves you feeling like crap. Symptoms include: fatigue, muscle weakness, brain fog, crappy mood, loss of appetite, weight gain, shallow breathing, compromised immunity and horrible sleep. The symptoms are creepers, meaning, by the time you realize something is off, it’s OFF. There’s no quick fix. Here are a few things to start to repair the adrenals and feel better: Eliminate white flour, sugar, dairy, gluten Minimize caffeine after 2pm. When the 3pm slump hits- have a cup of warm tea or take a walk Wear blue blockers. Too much screen time increases cortisol production Add magnesium-dark chocolate, avocado, pumpkin seeds, cashews Eat whole, nutrient dense foods Stay hydrated. Add electrolytes to h2o Breathe-3 deep breaths is all you need Laugh

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Estephania Solis
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70
Follow me on IG @alkehmia
10/01/20 at 11:32PM UTC
Thank you for sharing this post! I've just added magnesium into my routine and can definitely notice the differences! Breath work and dancing are great for combating mental fogginess as well. Having mini 5 min. dance sessions midday are a must!
Anonymous
10/01/20 at 1:02PM UTC
I'm also all about a workout to help with managing stress and anxiety. As Elle Woods said in Legally Blonde, exercise releases endorphins, and endorphins make you happy!
Cherie Boushell
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107
Employer Brand Senior Strategist
09/30/20 at 9:11PM UTC
Thank you for these tips! Lately, I've been one big stress ball and it's been affecting my stomach--cramping, queasy, butterflies. And just this week, apparently I've been thrashing around in my sleep says my fiance! Something that has been helping me feel more calm is having a candle burning (preferably Yankee!), dim light from my salt lamps in the background, drinking tea or more water, and soft music or thunderstorm sounds in the background. Puts my whole body and mind at ease!
Shana Robinson
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61
9-5Burnout>Personal and Professional Wellness
09/30/20 at 11:55PM UTC
Awesome tips! Thank you for sharing!
Tabitha Jean Naylor
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55
Founder of TabithaNaylor.com and WEcanmag.com
10/01/20 at 2:28AM UTC (Edited)
I had some testing done a few years ago, and was told that my adrenals needed some serious help. The holistic health clinician told me that they recharge between the hours of 10pm and 2am. I'm rarely in bed by 10pm, but I do try to be asleep by 11 or 11:30 now, so that they are at least getting a few hours off to rest and recharge.
Shana Robinson
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61
9-5Burnout>Personal and Professional Wellness
09/30/20 at 6:12PM UTC
Love that! Sleep is the best recharge we can do. In Traditional Chinese Medicine, nighttime is when our detoxification organs are doing their best work (gallbladder, liver, lungs and large intestine). The adrenals do benefit for sure when we rest and relax. Do you have a hard time falling asleep?
Tabitha Jean Naylor
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55
Founder of TabithaNaylor.com and WEcanmag.com
10/01/20 at 2:32AM UTC
I used to. I completely changed my nighttime routine, however. I do breathing exercises and guided meditation before bed every night now, and usually don't make it all the way through before I pass out. During high-stress times, I'll sometimes couple that with a nighttime CBD oil blend that has melatonin, 5-HTP and passionflower in it. It's taken a lot of experimentation to figure out what works for me, but I'm happy I stuck it out.
Shana Robinson
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61
9-5Burnout>Personal and Professional Wellness
10/01/20 at 2:49AM UTC
That’s awesome you’ve found what works for you. Have you tried magnesium or reishi for sleep?
See other replies
Liz Melton
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29
Leading Partnerships for a small startup
09/30/20 at 2:40PM UTC
Love these tips! Another thing that helps me is listening to music. I have certain songs that I play to lift my mood, relax, or get in the zone. Going for a quick walk also helps - sometimes I come back with a new great idea!
Shana Robinson
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61
9-5Burnout>Personal and Professional Wellness
09/30/20 at 11:55PM UTC
Omg yes, the afternoon walk while listening to music is the BOMB!
Jessica Pham-Ruhland
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53
Business Development
09/30/20 at 6:50AM UTC
I love this post and appreciate you posting it!
Shana Robinson
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61
9-5Burnout>Personal and Professional Wellness
09/30/20 at 6:11PM UTC
Thank you Jessica!
Kayci Mosher
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54
National Strategist Manager in MA
09/29/20 at 7:14PM UTC
I’ve started making a list of tasks to get done the next day when I have 30 minutes left in my day. It helps me disconnect from work and wind down, while also being somewhat productive.
Shana Robinson
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61
9-5Burnout>Personal and Professional Wellness
09/29/20 at 7:16PM UTC
Awesome idea!
Xiomara Henriquez
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50
Cyber Security enthusiast
09/29/20 at 6:40PM UTC
Thank you for sharing these awesome tips . One thing that i'd like to share is, if you feel yourself feeling anxious or overwhelmed run your hands under cold water and focus on that feeling, it can help ground you and relax your mind.
Shana Robinson
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61
9-5Burnout>Personal and Professional Wellness
09/29/20 at 7:16PM UTC
Love that! Thank you for sharing!
Anonymous
09/29/20 at 6:01PM UTC
What if you work second and third shifts? No caffeine after 2pm ?
Shana Robinson
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61
9-5Burnout>Personal and Professional Wellness
09/29/20 at 6:03PM UTC
What are your work hours? What does 2nd of 3rd shift mean?
Anonymous
09/29/20 at 6:54PM UTC
Self-explanatory
...
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105
09/28/20 at 7:24PM UTC
These are all great tips, I enjoyed reading them very much. I'd like to add, I've read a few studies and articles exploring the link between chronic illness/pain and stress. Good nutrition, stretching, mental relaxation and deep breathing are key to maintain an excellent quality of life.

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