Three Simple Effective Tactics To Reduce Stress!

While stress is helpful in small amounts many of us are living in a constantly stressed out state!  This nervous system overdrive can cause a huge array of health issues and contribute to hormonal imbalances, fatigue, weight issues, digestive issues, anxiety and depression.  These three tactics can be practiced in your daily life and are amazing at helping to reduce stress, anxiety and overwhelm.

DEEP SLOW BREATHING

The simple act of breathing has a huge impact on our stress response and level of calmness.  When we are stressed or anxious we are more likely to take shallow breaths or even hold our breath for periods of time.  Our breath is connected to our nervous system and by modifying your breathing you can modify your stress response.  

By taking deeper slower breaths into your lungs and belly, and slowly exhaling you can immediately reduce your feelings of stress.  Close your eyes and count to four as you breath in and four as you breath out - do this for a minute and take notice of the calming effects!  Placing one hand on your chest and one on your belly - feel your hands rise as you breath into your lungs and belly.

The gentle slow movement of your breath causes your diaphragm to contract and release slowly - and this signals to your body that it is safe and can relax.  This in turn reduces the physical and emotional symptoms of stress which are triggered by the stress hormone cortisol, such as increased heart rate, muscle tension and a blank or frantic mind.

This type of breathing has been shown to reduce cortisol levels as well as improve focus and attention.  Slow deep breathing maximises blood oxygen which travels to all your body cells and allows them to function optimally.  

Practicing this simple and free technique for just a few minutes per day can have huge improvements on your experience of stress and overwhelm.  You can also practice anytime of day when you become aware of stressful feelings.

MINDFULNESS

Mindfulness can also be practiced anywhere and involves bringing your senses to the present moment - what can you hear, taste, smell, feel or see?

Many times when we are stressed or anxious our minds are worrying about things in the future and often imagine the worst!  Many of these things we worry about never happen or aren't as bad as we imagined them - so we are causing ourselves a lot of unnecessary stress by letting our minds wander uncontrollably!  

A lot of times we can also be on auto-pilot, just going through the day without being fully present or totally aware of our surroundings - this can cause us to just let our lives pass by without fully experiencing them!  As it's all these small moments that make up our lives!  We can also gain so much more from our days if we practice being more present with people and our surroundings. 

Mindfulness can be practiced while carrying out any of your daily activities such as while commuting, walking, showering, cleaning, talking with others and eating.  Set a reminder to check in on your thoughts during the day - don't beat yourself up if they are far away in the future or past, just bring your attention back to the present.  The more you become aware of your thoughts and bring them back to the present, the easier and more automatic this will become.  Notice how focusing on the present can reduce your stress and anxieties about the future and help you to feel calmer in the moment.

MUSIC

Relaxing music is another great tool to help reduce stress - music has been shown to reduce cortisol and promote relaxation.   Listening to music while commuting or at home can be a simple way to help soothe your nervous system, and can be especially helpful at night to help promote sleep.  

There's also some great guided meditations that use calming music - these can be used to help with stress, anxiety, fears and worries.

One of my favourite practices is yoga as it can involve all three of these techniques - along with the stress reducing and mood enhancing effects of moving your body.  I'd love to hear how you practice these techniques, or other ways you manage or reduce stress in your life?

Like any new habit these practices can take some time and commitment until they become more automatic - it can be helpful to set reminders in your phone and schedule them into your calender until then!

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

When Exercise Can Prevent Weight Loss

If you're like many women trying to lose weight, you might be forcing yourself to do more exercise and/or more intense exercise.  While exercise has so many health benefits from increasing energy, reducing stress and improving mood, more is not always better! 

Like many women you may also be highly stressed and this is when more intense exercise could actually be inhibiting your ability to lose weight!  When your body is emotionally or physically stressed, your stress hormones (cortisol and adrenaline) are increased.  This stressed state encourages your body to hold onto weight, particularly around the belly, and impacts other hormones such as leptin and ghrelin which influence your appetite and metabolism.  

Stress hormones are given first preference and are produced at the detriment of other hormones - such as progesterone and thyroid hormones, which are also crucial for weight regulation.  This is why ongoing stress can be so detrimental to our bodies and why stress management may be one of the most important things to work on for lasting weight loss.  Our body and hormones like to be in a happy balance and stress really throws everything out of balance!

Intense or prolonged exercise can act as another stress on your body and make an already stressed exhausted woman even more so.  If your body is in a stressed state your nervous system is on overdrive and requires more gentle and calming exercise to help reduce those stress hormones and improve weight loss.  

Walking in nature, yoga, bike riding and dancing may be more suited to you rather than exhausting yourself with long runs, cross fit and intense gym sessions!

Once your body is in a less stressed state you could try some HIIT (High Intensity Interval Training) which involves alternating bursts of high intensity exercise and rest over 20-30 minutes.  This type of training has been shown to be more effective than longer workouts for weight loss.  A mix of cardio, weights/resistance and more gentle exercise is great for overall health, along with eating a whole foods diet with adequate protein, healthy fats and a variety of vegetables.  

What you choose to eat will have the greatest impact on weight - and NO you don't have to count calories, just choose real unprocessed foods!

Always remember to listen to how you're feeling and adjust your exercise to suit.  We are all different and our own needs can change over time and also depend on what else we have going on in our lives.

If exercise is leaving you even more drained and exhausted it might not be the best type of exercise for you - so try out some other options and take notice of how they make you feel.  

Even starting with 1 session or class per week is great if that's all you can manage for now.  Once you notice improvements from this and enjoy it, you will naturally add in more to your week.  Going to a class, working with a PT or exercising with a friend can all help to improve your commitment and enjoyment - along with finding something you actually enjoy doing!  

Also don't forget to schedule exercise into your diary until it becomes a habit - make it and your health a priority as you would other commitments! 

If you would like more personalised support in reaching your weight loss goals and restoring hormone balance I'd love to help you in clinic or via Skype.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances and thyroid issues.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.