Ok, I don't have any wisdom from East Asian Medicine to magically make all your stress disappear. However, I am going to share some things you can do to supplement your body's resources and be better equipped to handle the inevitable stresses of life.
In this BLOG, I have compiled some tools that can help support the body and replenish resources, helping you feel better able to handle stress that comes your way.
When we are rested and feeling good, the body is able to handle stress more easily. We suffer minimal effects from the stress physically, mentally, and emotionally.
However, when we are running on empty and don't have extra resources to spare, the extra stress can take a toll. The fact is, we will have additional and unexpected stress at times in life. That's life.
Here are my top 8 tools to help manage stress:
Practice SELF COMPASSION.
We are all doing the best we can, and that is good enough.
Often times, we can be compassionate to others and extremely hard on ourselves.
Take a deep breath and be kind to yourself.
2. Eat NUTRIENT-RICH FOODS throughout the day.
When the body is stressed, we tend to function from the 'fight-or-flight' state. It can be more challenging to make wise food choices from this state, and easier to reach for junky snacks.
Planning healthy meal and snack options ahead of time, gives you something to reach for when feeling hungry.
In East Asian Medicine, we practice eating according to the season. Going into autumn, it is recommended to incorporate root vegetables such as sweet potato, squash, and green leafy vegetables. Getting good quality protein throughout the day, such as fish or eggs, is important to sustain energy and support the function of healthy cells of the muscles, organs, and skin. Healthy sources of fat, such as avocado, walnuts, and olive oil support brain health and function.
When our body is nourished, it has resources to support us through stressful situations.
3. Make SLEEP a priority.
Remember when you were younger and could sleep 10 hours a night?
We might not need that much sleep as adults, but I would bet you aren't getting enough sleep on a regular basis.
Here are a few tips and tricks to help improve SLEEP:
Discontinue screen time (TV, phone, etc.) 2 hours before bed.
What!? 2 HOURS!!? ... If you are struggling with insomnia, try it for 2 weeks.
Make a bedtime routine and do it consistently.
... chamomile or peppermint tea (not too close to bed)
... journal
... wash your face
... brush your teeth
... do some facial cupping or gua sha
... practice Legs-Up-The-Wall for 5 minutes (Google it)
... read a book (for fun, not to study)
There isn't a 'right' way. See what you enjoy and what helps you unwind.
Create a bedroom oasis. Keep your bedroom decluttered, calm, cool, and dark. Make your bed cozy, someplace comfortable that you enjoy being. Maybe get new sheets if it's been awhile.
Try incorporating plants in your bedroom to create a peaceful environment, support healthy sleep, and purify the air naturally.
4. Get regular EXERCISE.
East Asian Medicine is all about moderation. You don't need to run marathons (unless you want to).
Go for a 15-30 minute walk everyday to improve circulation, support heart and lung health, and enhance cognitive function and clarity.
Try a new activity.
What is fun for you and brings you joy?
5. Stay HYDRATED.
Did you know, water makes up 50%-70% of our weight.
How much water we need to drink in order to stay well hydrated depends on our activity level and the climate we live in.
Staying well hydrated helps to...
flush out toxins and waste from the body
lubricate joints and supports mobility
nourish all tissues, organs, and skin
6. MEDITATE.
Meditating is about being still.
Sit comfortably, let your hands rest wherever they are at ease.
Eyes can close, but don't force it.
Just be.
Don't try to solve a problem, make a plan, or replay a past conversation.
Just be.
It may feel uncomfortable at first.
Meditating is a practice.
You don't have to meditate because you 'should.'
However, when you meditate consistently (not perfectly, CONSISTENTLY) you may notice profound shifts in how you feel, how you interact with others, and how you handle stress.
7. Breathe
Taking slow, full breaths when feeling stressed can help calm the nervous system, settle anxiety, and create a sense of peace.
There are many breathing techniques.
Find one that works for you.
One of my favorites...
exhale everything out of the mouth, emptying the lungs completely
pause
inhale through the nose, slowly and deeply to a count of 4
pause
exhale through the nose, slowly and evenly to a count of 4
pause
inhale through the nose, slowly and deeply to a count of 4
repeat 10x (or as many times as you want) keeping the breath even and smooth
When we are stressed, our breath is often shallow and constricted.
This contributes to stress and anxiety getting stuck in the body.
Have you noticed many people carry tension in their upper back and neck?
Shallow breathing can contribute to that tension.
Breathing fully supports our life force and helps move stress and tension out of the body.
8. Get regular ACUPUNCTURE.
Stress can have the nervous system on high alert, leaving you feeling frazzled.
Acupuncture can regulate the nervous system and calm the body. It can stimulate the release of natural endorphins, helping you feel good and more at ease.
With regular treatments, my patients report being able to handle stress better, feeling more balanced and resourced. They are able to recover more quickly and get back to homeostasis.
Have you tried Acupuncture?
Reach out for a free 15 minute consultation to discuss your personal health and wellness goals. Book directly by clicking the button below.
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