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Dear Stress, Let’s Break Up: 10 Tips To Help You De-Stress

Dear Stress, Let’s Break Up: 10 Tips To Help You De-Stress

The mind and the body feed one another continuously, so if you are challenged by stress, this can certainly affect your overall wellness. Long-term stress can bring about significant changes in your body, and even bursts of short-term stress can temporarily decrease your overall health.

Getting rid of all the stress completely from your life may be challenging, but in this fast-paced world, it is vital to develop coping skills that can help you avoid the serious health impacts that can arise from unmanaged stress. If your stress levels are overwhelming and debilitating, be brave enough to seek support from stress-management groups and practitioners.

Life is far too short and way too precious to share it with stress. Your wellness is priceless. You deserve to feel calm and at peace every single day.

These 10 tips are not only easy to incorporate into your day, they can help to relieve your stress and bring balance back into your body, mind, and spirit. There is no time like the present to break up with stress.

1. Learn the power of deep breathing

Breathing is something we all do, and yet it is something we rarely pay attention to. Focussing on breathing is one of the most powerful ways to calm and connect the mind, body, and spirit. When we focus on the breath, we can learn to control our stress levels, calm ourselves, and regain clarity of mind.

If you can only remember one piece of information when you are drowning in stress, remember this: Take 3 deep breaths.

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Such a simple yet powerful way to help reduce those feelings of anxiety and panic that often accompany stress.

2. Don’t underestimate the value of a good night’s sleep

Chronic stress can really interfere with sleep. Sleep directly affects almost every area of our health, so a restless night tossing and turning can increase our stress levels dramatically.

Pay attention to your sleep environment. Create a restful atmosphere that supports a peaceful sleep. From sprinkling a little lavender oil on your pillow to ensuring there are no televisions, computers, or electrical devices in the room, create a comfortable setting that encourages rest.

Avoid caffeine, alcohol, and big meals in the evening. Stay away from computers and late night TV and instead, wind down with some relaxing music, some beautiful herbal tea, and empty your mind of any stressful thoughts.

3. Try calming foods

When we are overly stressed, many of us reach for stimulants like coffee, alcohol, and unhealthy food for comfort. Particularly during times of stress, we should be reaching for calming foods — not comfort foods.

The best way to increase your energy levels is to consume delicious healthy food. Whether it is because of the specific nutrients or the steady reliable source of energy that healthy food gives you, eating nutrient-rich foods that promote wellbeing will support your body during stress.

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Pay attention to your diet. The food you eat can change your life in more ways than you can ever imagine.

4. A scent can evoke peace

The part of the brain that processes odours is very close to the part that houses emotions as well as memories. When you inhale a scent that you love, like perfume or the scent from a flower, you naturally breathe more deeply, which can help you to relax.

Just by inhaling essential oils, we can minimize our stress, anxiety, or any other emotional trauma instantly.

These scents are particularly helpful for easing stress:

  • Lavender – reduces mental stress
  • Jasmine – uplifting and relaxing
  • Rose – nourishes the heart and evokes feelings of reassurance
  • Peppermint – reduces fatigue

5. Meditation, yoga, and prayer

It is possible to reduce your stress levels and improve your mind health by incorporating 20 minutes of either prayer, yoga, or meditation into your day. Relaxation and spiritual support is vital for managing stress. Although it may seem strange, one of the best things we can do during times of high stress is actually not much at all. By that I mean, be still, be quiet, and be observant.

6. Manage your energy

Throughout every minute of every day, you are presented with opportunities that will either deplete or replenish your energy.

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Negative relationships, negative environments, gossip, negative thinking. These are all things that will drain your energy.

Healthy relationships, productive environments, positive thinking and participating in activities that will lift you up are all things that will increase your energy.

Learn to say no, to set clear boundaries and make positive choices in all areas of your life to help alleviate stress. Keeping your energetic body healthy is a surefire way to replenish a weary soul.

7. Use positive statements

We all know that there is great power in the spoken word, so when you are faced with stress, acknowledge the benefits of positive affirmations.

I choose to feel calm.
I am clearing my mind of stressful thoughts.
I am releasing stress from every cell in my body.

Positive affirmations can change your body’s energy. They can raise your vibration and release stress.

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8. Shake it off

Exercise increases endorphins, the brain’s feel-good transmitters. It improves your mood, energizes you, helps you to relax and sleep better, and when your body feels good, so does your mind.

9. Laughter is the best medicine

Laughing is a fantastic way to release more of those feel-good endorphins throughout your body. Get together with your favourite friends and share some laughs. Watch a hilarious feel-good movie. When you are going through a stressful time, laughter can instantly release some of that negative energy.

10. Make time for simple pleasures

Often, when we are overwhelmed with stress, the simplest of acts can improve our outlook as well as our mood. When you are drowning in stress, make the time for simple pleasures. It is amazing how healing a walk along the beach can be. Witnessing a sunset or sunrise can put life back into perspective. Getting back to nature and walking through a beautiful park or forest can ground us. It is often the simplest of acts that holds the most profound solutions to all life’s stresses.

Unmanaged stress can impact your health, your family, and reduce the quality of your life. When you invest in your wellness, mind, body, and spirit, you show your family and your loved ones an example of positive self-esteem. How well you manage your stress determines the quality of your life.

Featured photo credit: https://www.flickr.com/photos/eflon/ via flic.kr

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Jo Ettles

Jo Ettles is a published self help author, international writer, speaker and extremely gifted intuitive life coach.

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

More About Boosting Brain Power

Featured photo credit: Pexels via pexels.com

Reference

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