Lifestyle Medicine & Wellness Blog

The Powerful Art of Reframing

I love the concept of "reframing". One effective way to reduce

stress and frustration is to reframe your thoughts. Reframing is

basically, learning to identify negative, unhelpful thought patterns

and to substitute more positive thoughts which help you to become

more functional in many ways. Although the situation may be

exactly the same, your interpretation of it becomes more positive,

and so the stress level reduces.

 

In the nutrition and exercise realm, we "reframe" our thoughts

around food and "movement". In the mind/body realm, we might

think of using meditation or breathing exercises to reframe and

reduce stress. Below are a few basic tips you can incorporate

now to destress and impress upon yourself a

new focus on taking care of yourself first, so that you can take care

of others later, including the art of reframing your thoughts!

Good luck!

Nancy

 

REFRAME and REDUCE STRESS WITH THESE 

TIPS from Optimal Health

 Adapted from Mark Hyman

 

MOVE!   The best way to burn off the stress hormones

without having to change your thinking is to move and

sweat. Run, dance, jump, ride, swim, stretch, or skip-do

something vigorous and lively. Yoga, a mind-body exercise,

is extra efficient, as it combines movement and breathing.

 

BREATHE!   Deep, slow, full breaths have a profound affect

on resetting the stress response, because the relaxation

nerve (or vagus nerve) goes through your diaphragm and is

activated with every deep breath. Notice your breathing.

Most of us hold our breath often or breathe swallow, anxious

breaths. Instead, take five deep breaths now, and observe

how differently you feel after.

 

BATHE!   For the lazy and/or active among us, a steam bath

is a secret weapon against stress. Add 2 cups of Epsom salt

(which contains magnesium, the relaxation mineral), a halfcup

of baking soda, and 10 drops of lavender oil (which

lowers cortisol) to a very hot bath. Soak for 20 minutes.

Guaranteed to induce relaxation!

 

SLEEP!   Prioritize sleep! Good sleep hygiene is one of the

most critical health practices to creating and keeping

Optimal Health. Lack of sleep is a stressor to our system

and triggers the adrenal glands to produce cortisol and other

stress hormones. Get your eight hours no matter what.

 

REFRAME YOUR THINKING!   Practice the art of noticing

stress, noticing how your thinking makes you stressed.

Remember, eighty percent of what we worry about NEVER

happens. Work to recognize your stressful thoughts and

stop, breathe and count to ten. Practice taking deep breaths

and letting go of worry. You can gradually learn to better

control your thoughts.

 

FORGIVE YOURSELF!  You are totally ok just as  you are!  Everything you have ever gone through has been a stepping stone to to get you where you are - and to where you are going!  

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