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!
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!