Before you can decrease stress, you must recognize it.
Many times people don’t recognize the need to decrease stress in their lives. They are so accustomed to living in a fast-paced, do-do-do world that they don’t even realize they are stressed until they feel bad.
The realities of stress
Stress! No one is exempt from it and it influences many aspects of life and business.
We are influenced by so many factors that can increase stress.
You have the power within you to do at least 50% of the work to heal yourself.
When you take a deep breath in, if the breath stops short in your chest, you are stressed. If your breath flows down to your belly button, you aren’t stressed.
High-stress levels may also make you jumpy or irritable.
Gratitude helps decrease stress
When you wake up put your hand on your heart and feel your heartbeat and take a deep breath. Since health is wealth, you’ll realize how blessed you are to be healthy and feel gratitude. When you feel gratitude, you realize how you can achieve so much more.
Breath is your wealth. One shouldn’t take breathing for granted. Your relationship with yourself and your faith is key to success.
How to manage and decrease stress
First, identify if the stress is yours or if you are taking on stress from others. What is the cause of the stress?
Once you recognize the stress, pause. It takes 30 seconds for your brain to catch a command to relax.
If it isn’t your stress, detach from it. Understand that it isn’t yours and your being stressed about it won’t help.
Next, find your way of meditation. Is it walking, dancing, sitting in silence, or being in nature? Take 5 to 30 minutes a day and do one or more of these things.
The most common excuse not to work to decrease stress is “I don’t have time.” That is not true, you have 5 minutes a day to meditate and start your day with gratitude. If you don’t take care of yourself, you won’t be able to build your business.
How to breathe to decrease stress
Take 5 to 8 breaths in, hold for 5 to 8 seconds, then exhale. Do these 3 to 5 times.
Breath is so important for our body. It is cleansing and energy-providing.
Breathing also helps you discover more about yourself.
Journaling is another alternative to meditating. It is a stress release.
In summary, there are five ways to decrease or relieve stress:
Shake off your body, give your whole body a shake, and take a deep breath. You’ll feel the stress melt off of you.
Diet and exercise to balance out the cortisol.
Don’t take exercise for granted. At a minimum exercise 3 times per week. If you physically can’t exercise, do brain exercises that can influence your body too.
Cut down on sugar because it depletes you. Add vegetables to your diet because they give you a lot of natural energy.
Moderation is important to avoid high levels of stress
The best way to manage stress and remain healthy is to do everything in moderation.
Have fun to relieve and manage stress
No matter what your to-do list is, having fun and laughing will help tremendously. Care for yourself, so that you can then care for others. When others feel your stress, they will sense your sense.
Destressing is a commitment, and you need to be disciplined to decrease your stress.
About Tsikki Thau
Tsikki Thau is an Internationally acclaimed Author, Meditation, and Stress Management expert, with over 30 years of experience worldwide. A featured expert on Fox 5 ‘The More Show”, Channel 13, Channel 3, Live to Give TV, Edutainment TV, The Ed Bernstein Show, Spotlight on Vegas Business, P.O.W.E.R. Magazine, MyVegas Magazine, and Real Vegas Magazine. Tsikki Thau is considered a foremost authority in mind-over-body techniques, merging science with holistic methods in order to overcome stress-related obstacles.
Whether it’s you or someone you know and care about who has anxiety, it is imperative to navigate it.
When you employ strategies to navigate anxiety, you and your loved ones will be able to enjoy life, see the blessings you have, and enjoy the life you have.
The overthinking hurts
“Are you busy being busy? Do people come to you for everything because they know you will find a way? Does your mind race at night with thoughts you cannot control as soon as your head hits the pillow? How many hours do you spend ruminating on your actions and words to see if you sounded stupid, offended someone, or said something you can’t take back? When you look at your phone, are you overthinking why they have not responded or why they responded the way they did?”
Childhood experiences can lead to significant mental health challenges
Melanie had several experiences during her formative years that resulted in significant mental health challenges. Some of the experiences resulted in her believing that she needed to be silent. Therefore she never had the opportunity to express her thoughts and feelings. She held them all in which resulted in more mental health challenges. When Melanie sought help for anxiety she was given medication and sent on her way. Melanie discovered that when she mixed medications, she felt that her mind was quieted and that she now had a sense of control intrinsically that she never had extrinsically. The result was an opioid addiction.
Satan wants us to stay ended, to say submerged in hurt, pain, and suffering. In that space is where resentment, humiliation, frustration, and embarrassment consume you. The wounds are spiritual, mental, and emotional, but also become physical. And when the physical body isn’t functioning, we can’t carry out our calling and walk in our purpose. Satan is so sneaky that he has us convinced that God wouldn’t create us with all of the beautiful gifts He’s given us.
When Melanie surrendered everything at Jesus’ feet, she finally had a glimmer of hope. Take ownership of your responsibility to equip them to be able to help you.
The truth about mental health
Your mental health will influence so many aspects of your life, overall health, relationships, happiness levels, and success. Mental health is not something you put on the back burner and let simmer. Anxiety and depression must be addressed.
When you execute the pause in your daily life, you’ll take back power and authority in your life. There are three steps.
Pause. No matter what you are doing, stop and pause. Feel your feet on the ground. And breath.
Breathe. Your breath is an indicator that you are living. Breathe with intention. Inhale for a count of 4 or 5, hold for 4 or 5 counts, then exhale for 4 to 5.
“I am” statement. Repeat your “I am” statement. It must come from a place of love. In addition, it needs to be rooted in truth. For example, I am here, I am strong, I am capable.
This exercise will bring you back to a sense of grounding. It will help you recognize what you feel, choose to stop the escalation, and breathe with intention, speak truth over yourself to be grounded in a rational state of mind to be able to choose what’s next. You will no longer be in a reactive state of mind but an abundant, confident mindset.
Flipping the script
Robyn referenced her 5 Cs for navigating anxiety. Catch, Challenge, and Change the thoughts for more Control and Confidence. She also referenced Romans 12:2, which reads: Do not conform to the pattern of this world but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing, and perfect will.
Melanie’s flipping the script model
This begins with a validating statement followed by a statement that is counteractive to it. For example, “I feel anxious” – validate it. And, a counteractive statement would be “I feel anxious but I’m capable of remaining calm. Another way to flip the script is to use the word yet. For example, I can’t read a book yet. This gives possibility and opportunity.
This method is a reminder that we can hold a thought captive but we have the power to control it through the help of Christ. You can deescalate your response to an event by following this method.
Have a safe person
Your safe person doesn’t have to be someone in close proximity. It is someone you can go to raw, honest, and vulnerable. And they will give you compassionate action but will not tolerate inappropriate behaviors or talk. Your safe person may say, “Okay, I understand you are anxious. I’m here for you and will help you walk through this.” Also, know your love language.
You don’t want a safe person who will enable you to stay stuck in the funk. They also won’t allow you to make your thoughts bigger than they are. God says, be slow to speak, slow to anger, and fast to listen. You want these characteristics in your safe person.
Sometimes hearing the safe person repeat back to you, helps you see how untrue your thoughts are.
As humans, we are quick to accept the lies or the negative things we’ve experienced – what we’ve done or what’s been done to us. We don’t hesitate to let experiences or thoughts define us. Instead, own your belovedness. You are worthy, loved, and a masterpiece. Your truth brings you back to your center, but it must be based on the truth, the Bible. Truth statements are based on God’s word and bring us back into alignment. Your truth statements are not circumstantial and things you’ve done or that have been done to you do not change the statements.
Scripture is the inerrant word of God. It is not to be misconstrued for our benefit.
He is always there to help you employ strategies to navigate anxiety
God is always alongside us, even in the muck and mire. It often takes getting still and reviewing our lives to see it, but He’s had a hand in everything we’ve experienced.
Community can help you stick to strategies to navigate anxiety
Evaluate from a place of genuine, authentic truth, who the people are that you need in your circle. There is a saying, “You are the sum of the five people you spend the most time with.” When you begin to evaluate who you are surrounding yourself with, are they able to challenge you and pour into you to keep you moving forward or are they keeping you stuck?
The church is made up of humans. We are to try to be Christ-like, but we are sinful humans. Mistakes will be made. People will mess up. But don’t lose the thirst you have for Christ and don’t let humans who have hurt you cause you to not attend church or be in a church community. Find your church to fuel your soul. Your gut will tell you when you are in the right place.
Church is not about a building but about people who love Jesus and want other people to experience the love of Jesus.
The reality is, we all thrive in community, but when we have a community of like-minded Jesus-loving people we will feel more secure and be able to stay secure in our faith journey.
Scripture to refer to in times of need
Deuteronomy 31:6 says, “Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.”
Sometimes, God will halt you because there are lessons to be learned before he launches you into what He’s prepared for you. But he will never leave you nor forsake you.
Jeremiah 29:11 is another verse that is great to reflect on. “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” God is a keeper of promises. He always works things out for His good.
Find a verse that constantly reminds you of a truth God is stating to you that you can refer to when things feel impossible.
About Melanie Wilson
Melanie’s mission is to create a safe, supportive environment to heal and rise up strong. She is the mother of two adult women and lives in Florida with her husband and emotional support dog. Melanie also raises and cares for horses. In addition, in 2022 she received the President’s Volunteer Service Award.
If you don’t know how to be healthy and don’t have health and wellness as a priority in your life, your business is going to suffer.
There are 5 things you need to do to be healthy.
Your overall health and wellness, the mind, body, and soul connection, impact your business and the level of success that you can achieve. When your body is not healthy, when your hormones are out of whack, or when your body is deficient in something that it needs, you will not feel well and therefore won’t perform as well.
Many different physical signs and symptoms can occur, which are going to impact your mental health, your mind, whether you’re foggy in the afternoon, or not foggy in the afternoon, your productivity level, and overall happiness. And if you aren’t in a place where you have complete health and wellness, you could be experiencing a lack in other areas of your life, like your business.
Five strategies that you can implement to help your body heal and become more healthy so you can be more productive, more successful, and more abundant.
Health and wellness are very critical in terms of how we not only perceive ourselves and our lives but how we put ourselves forth into the world. And it really does impact our businesses, our relationships, and our lives as a whole.
The industry of functional medicine – how to be healthy naturally
Functional medicine is unique and different from other licensed medical practitioners, doctors, nurses, and PAs. All of these have licensed medical boards in the world of functional medicine, there is no universal licensing board, as of yet.
There are currently several programs and areas of study that you can go through, and you have to have prior certifications to be able to qualify. Functional medicine is more of a study of the interconnectedness of the body systems and how they are all related.
Nutrition and food are a component of knowing how your body has the ability to detoxify and handle hormones and stressors in the body. Your mind-body connection is so critical to balancing that sympathetic or parasympathetic state. All of these different components in the body systems work together in a unique, brilliant fashion.
The natural hormone solution – how to be healthy using the 5 Rs
The first is identifying the root cause. Each person has a unique set of circumstances and biochemistry that is going to impact her body. You need to get clear on what that is and know where your hormone levels are. Knowing how your body is processing and handling stressors and waste and whether it needs to detoxify or not.
An Example of a root cause for someone who wanted to be healthy and pain-free
Someone struggles with feeling low energy and it’s hard for her to get up and go. She’s had a hypothyroid diagnosis and has been on thyroid medication but still gained weight.
In the mornings she feels drained and energetically low. In addition, she had aches and pains in her joints and body. When looking at her hormone levels, we saw that she doesn’t have what’s called the cortisol awakening response.
Her CAR activity is really low. She has a flat-line cortisol curve. Cortisol, a stress hormone, usually peeks shortly after arising. It gives us our get-up-and-go energy and then gradually tapers off throughout the day and into the evening. Then the body makes more melatonin.
She didn’t have that. Her body didn’t have the ability to produce enough cortisol. After further evaluation, we realized she was taking a statin medication for the past eight years. Statin medications can be helpful because they reduce the production of cholesterol in the liver.
However, cholesterol is a necessary component to be able to have your body make cortisol in the adrenal glands, and it has a strong mitochondrial function. The result was that she had depleted levels of CoQ 10. We know that statin medications deplete CoQ 10 intentionally, and she hadn’t been supplementing CoQ10. Healthy fatty foods and a CoQ 10 supplement were key for her to gain more energy and live pain-free.
The importance of functional medicine labs for women over 40 who want to be healthy
Functional medicine labs are very important, but they aren’t necessarily traditional lab tests.
Typically when you go for an annual checkup with your primary care physician, they’ll do a series of labs. Usually, it’s a lipid panel, a cholesterol check, a blood count, and perhaps a metabolic panel. It’s a good starting point.
However, looking at health through a functional lens is what is optimal. What is ideal is very different than looking at just the general markers through what we call the reference range.
Your doctor will typically tell you if something is diagnosable because it’s outside of the reference range.
However, the reference range is actually simply reflecting what is 95% of the population, it’s two standard deviations of the people tested in this country. We know that the majority of the average American population is not optimally healthy. Therefore, it means you’re common if you’re within the reference range, but it doesn’t by any means, mean that your body is functioning at an optimal level.
Functional medicine labs are different. Through these labs, you can look at hormone metabolites. The Dutch hormone Complete is one of my favorite hormone tests, and it gives you an indication of cortisol, melatonin, estrogen, progesterone, testosterone, and a lot of your key hormones. Through their levels, we can see how your body is able to not only utilize the hormones but detoxify and process them or not. In addition, we can see reactive activity happening because of a lack of nutrients.
This can be especially helpful for women, 40 to 65, when hormones are fluctuating and it’s more common to be diagnosed with an autoimmune disease. Other challenges like hypercholesterolemia or diabetes are more common during this age range as well. So it’s important to have a pulse on what’s going on in your body.
Replenish Nutrients in your body to be healthy and have energy
Every single cell in the body is nutrient driven. Therefore, nutrients are needed to be able to make hormones and properly detoxify the metabolites of hormones. This is important for all organs in the body. They all need nutrients. And it’s important to note that the food you eat also influences how you think.
Protein levels and amino acids are the most common nutrient lacking for women in their 40s, 50s, and early sixties. To replenish protein levels, Amanda recommends animal sources of protein, which may seem contradictory.
You can obviously get protein from vegetarian sources as well. However, it typically takes more steps for your body to be able to convert and to process vegetarian protein sources. Therefore you need a bandwidth of extra energy to do that. If you’re in a healing phase or trying to rebalance, making it as easy as possible for your body to find that balance is beneficial.
Animal proteins include poultry, fish, shellfish, and eggs. Lean meats and high-quality meats are best. But recognize that protein is critical for the formation of amino acids. And also fiber. That’s the other area that is often suboptimal in women. Good sources of fiber are fresh fruits and veggies. Even more specifically, beans.
For the purposes of healing, you may need to create new pathways in the brain. You need new cells to be able to create new pathways. Amino acids can be beneficial.
Restoring digestive fire to be healthy long-term
Eating food is oftentimes a far cry from actually getting those nutrients inside the cell. You need digestion and the absorption of nutrients. To understand your digestive process, ask yourself what the experience of eating is like for you.
Do you often eat unconsciously? Do you do other things while eating, do you sit or stand or pay attention? Because if you’re not adequately chewing, and noticing the texture and the taste of food in your mouth, your body is not able to fully digest those nutrients, whether it be the vitamins and the minerals or the enzymes and the amino acids.
The nutrients won’t be broken apart. Even if you choose healthy foods, but you’re eating on the go, your body’s not getting the benefit of all of the nutrients. Be willing to learn new ways. Through functional medicine, there are ways to test the adequacy of stomach acid levels and gut health to see if the nutrients are getting to the cells to be absorbed.
Restoring digestive fire starts with what happens in your mouth. If you can chew roughly 20 bites before swallowing, which feels different from what most of us do day in and day out.
Saliva is the first step in the digestive process. It’s the only part that is voluntary, so you can influence it and it has a huge impact because once the food is in the stomach only a quarter of a tablespoon, every 20 minutes is passed through to the small intestine to start to utilize that process.
Many times eating is more like chewing, chewing, and swallowing down the hatchet. That means that the bolus of food is sitting in your stomach and your stomach acid may not have the strength or the bandwidth to really continue to break it apart well enough.
Reset your thinking to be healthy in mind and body
Become aware of your thoughts and your perceptions about daily experiences. Most of us have a lot of stressors to think about.
It is important to be aware of how many times you experience negative emotions or anxiety. Note when you experience a negative emotion like frustration, worry, overwhelm, or not having enough, whatever it is that is signaling through your nervous system that your world is not safe.
Even though your well-being and safety are not on the line, your nervous system, your brain, does not know that.
As a result, it will trigger the sympathetic stress response in the body, and that essentially tells your body to store fat because we have to keep a reserve of energy in case we need to save our life. This deprioritizes digestion healing recovery because it thinks we have to be on high alert.
Thoughts always precede an emotional response. When you feel a negative emotion, use this phrase “I feel ______ (insert the negative emotion you feel) because the story I’m telling myself is. . . and start to allow yourself the space and the bandwidth to unpackage what it is you are believing.
Then, ask yourself what must you believe to be true right now in order to feel this negative emotion. And then question the validity of that.
Robyn recommends her 5 C’s method to catch those thoughts and challenge them. Ask yourself if the thoughts are realistic. Chances are they are not. Ask yourself, would someone you know love and respect be thinking the same thing about your or the situation as you are?
And if the answer to those questions is no, then change those thoughts. The more you change the negative thoughts, the more control you have over them. Then you will be more confident in your decisions.
The more confident you are in the world around you and your life experiences and your thoughts, the more your body is going to be in unity from the mind and the body perspective. Amanda emphasized that when you become aware of negative thoughts and then change the thoughts, it frees up energy.
Likewise, it frees up capacity. An astounding statistic for women is that 24% of women during their forties and their fifties will have to take at least 34 days off of work or away from their profession because of their own health challenges. That means lost income and lost impact.
In addition, it means additional stressors on yourself and your loved ones when you just literally are not in the capacity to be able to function and perform as you would normally want to. Therefore, navigating negative thought patterns has a huge impact on our physiology.
Getting rid of negative thoughts frees up energy that can be used in healing, and that can be used in positively influencing your business. And, it ultimately saves you money.
Removing toxins in order to be healthy and enjoy feeling great
Toxin removal happens in two phases. One is your body’s ability to remove the toxins that get inside you, internally in the systemic body. And that has to do with the health of your liver, kidneys, and lymphatic tissue.
The test used to measure toxins in the body is called micronutrient testing. This test looks at the levels of the nutrients inside the cells, not just swimming around in the blood, but what actually makes it into the cells. It’s looking at the health of your body’s cells so that it can remove toxins and metabolic waste.
Secondly, is being aware of your home environment. There are a lot of things that we can’t control, but within your own home where you spend a lot of your time, there are so many choices that you have that can decrease the exposure to toxic chemicals that are in cleaning supplies, makeup, and hair care products, things we use daily.
Examples of micronutrients that are needed to be healthy
Vitamin D is a key micronutrient. It is helpful for immune support and gut health. It’s also important to know that vitamin D3 also has a co-factor. If taking a vitamin D supplement, start low and slow because vitamin D can galvanize magnesium. Magnesium is an important mineral that we need for over 300 reactions in the body. Vitamin D3 supplements need to be balanced with adequate support for magnesium.
Vitamin K2 is another important vitamin that works in concert with vitamin D3. It’s important to look at the big picture of the body, not one nutrient at a time.
Another key area is to know other B vitamins. There are several B vitamins, for example, B5 and B6. B vitamins are depleted with alcohol consumption and oral birth control. Low vitamin B affects functions in the body, including histamine degradation.
Someone who has a lot of headaches, a lot of aches and pains, or a lot of reaction to seasonal allergies – a histamine response it could be because they have suboptimal levels of B6.
Lastly, chemicals to avoid when buying hair products or makeup include parabens.
An all-natural cleaning solution tip from Robyn. Save citrus peels from lemons, oranges, limes or any other citrus. Put them in a large mason jar, and store them in the fridge until the jar is full. Then add vinegar and let it sit for a few days to a month or until needed. Funnel into a spray bottle.
Because it’s vinegar, it kills a ton of germs and the citrus makes it smell better.
Amanda is passionate about helping women discover a deep knowing that it is possible to LOVE their bodies and experience the vitality they dream of. She strives to positively impact thousands of women who are able to consistently live with truly vibrant health. In addition, she wants their vitality and sense of empowerment to spill over to influence their families, friends, and loved ones leading to a radical change in our country’s approach to health!
Are you ready to adopt sustainable habits that help you feel better, be more productive, and achieve more success?
When you adopt sustainable habits you can create sustainable change in your life, mentally and physically. Best of all, you can create sustainable habits without feeling overwhelmed and frustrated.
If you have felt stuck or like you are struggling in any area of your life, it may be time to adopt sustainable habits for a healthier version of yourself.
It’s time to play
Many times, especially once we hit mid-life, we feel something, go to the doctor, and he or she gives us a laundry list of things to do. This is overwhelming and oftentimes, things are forgotten, or it feels impossible to keep up with them.
Janet uses her PLAY method to help people adopt sustainable habits to create sustainable change in their lifestyles.
Robyn emphasized that people often use anxiety or hormones as excuses. Maybe symptoms or feelings are related to these, but they aren’t excuses. You must take action to navigate them instead of staying stuck using them as excuses. You can’t overcome struggle without action.
What is PLAY and how to use it to adopt sustainable change and create sustainable habits?
PLAY stands for Please Look After Yourself.
Janet suggests that when change is necessary, start with your vision. What is the vision you have for yourself for your future? She mentioned the 5 Why’s, which were also referenced in episode 224 when talking about problem-solving with Sarah K. Ramsey.
Janet emphasized that when you are aligned with your vision and your why, you can create sustainable change.
Your vision and your why are important when you want to adopt sustainable change
Identifying your vision and your why is the first part of the PLAY method.
Second to identifying your vision and your why is recognizing that you do not have to go to a gym.
Janet referenced the Blue Zones by Dan Butner. One of the things that Dan discovered is that people who lived the longest and healthiest never went to a gym. They simply incorporated movement into their day. This is natural and playful. For example, gardening is a form of movement and is playful.
The minimum amount of movement everyone needs is 20 minutes a day or 150 minutes a week – this recommendation is the bare minimum to fight chronic disease.
If you are struggling go back to when you were a kid and what you enjoyed doing. Robyn referenced using the same concept to tap into creativity.
Janet recommends breaking behaviors into tangible, actionable steps. It is much easier to adopt sustainable change when you make it easy. For example, if you like two vegetables, start eating them every day until you are ready to try more vegetables.
When you keep things simple, you are more likely to be consistent. Consistency will enable you to create sustainable change.
Remember, there is no one size fits all but simplicity will always be key. Fun and simplicity are part of sustainability. Before considering fad diets or workouts, evaluate if they align with your goal to adopt sustainable change.
Janet emphasized that a 1% change daily can add up to significant change over time.
Likewise, when you start to make the consistent change you feel better. When you feel better, you eat better. When you eat better you sleep better. It becomes a positive cycle.
In addition, adopting PLAY as a fundamental for getting healthy and inviting friends to play, like going for a walk, it also helps end social and emotional isolation.
Adopt sustainable change today
In summary, identify your vision for your future, recognize that you do not have to spend hours in the gym and that movement can be fun, and lastly, keep it simple.
About Janet Omstead
Janet is a certified behavior change health coach with over 20 years in the health and wellness industry.
Her superpower is knowing how to coach her clients into making sustainable lifelong changes.
Janet’s impact is greater because people don’t hire her to give them a one-size-fits-all plan. With her support, they practice movement/exercise, good nutrition, better sleep, and stress reduction — in a practical, playful way.
Janet’s clients get to create a vision of what will work for them, so it sticks for life. As a result, they improve their health markers, lose weight, move easier, and feel better. Best of all, they pursue what they want most in life, whether running around with their grandkids, chasing their bucket-list goals, or simply enjoying their day-to-day lives.
Janet believes that when you are healthy and playful, life is better.
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