In my practice, we can trace a lot of symptoms back to the effects of chronic stress. And for the month of December- it only increases.
Stress levels and body signaling are frequently ignored for years (or decades) before we actually decide to do something about it. Figuring out what to do about your stress overload- that’s just 1 more thing on the to-do list that you already can’t manage.
I’ve broken this down into 5 tangle steps you can start today to decrease that cortisol and spend more time in the present moment.
Steps to a less stressed December:
1. Take 10 minutes for yourself
Our bodies work as equipment consistently taking in information through each of our five senses. This information overload is what gets you feeling overstimulated and short fused.
My personal favorite: Waking up before everyone else. This helps my body to regulate before the chaos begins.
If waking up early is not something you’re willing to try, deep breathing, meditation or possibly a relaxing bath will also lower your stress levels.
What would be even better: Movement
10 minutes of low impact exercise is enough to reduce cortisol levels, reduce blood sugar levels and reduce inflammation.
You can find time to take a 10 minute walk in your day. I promise.
You’ll feel lighter after and be able to show up for the people in your lives better. This is what matters most- right?
Related: Self care for depression: 10 steps to try
2. Eat a balanced, protein rich breakfast.
A balanced breakfast would include all 3 macronutrients:
Protein
Fat
Carbohydrates
The amount of protein in your breakfast will vary person to person and it would depend on where your starting point is. If you are like some of my clients eating no protein for breakfast- getting up to 15g may be a great success for you.
Ideally I would look for at least 20g to 30g+. This 1 switch can be a very quickly effective step to how you feel throughout the day.
If your body is in a constant need of sugar, you will be riding a blood sugar roller coaster throughout the day. This usually leaves you reliant on sugar, quick carbs and often caffeine to get through the day. This ride and fall of glucose is stressful on the body.
And remember, stress is cumulative.
If you need want more ideas for getting in more protein- download my protein shopping guide.
Related: Can your favorite breakfast give you anxiety?
3. Stay properly hydrated
Proper hydration will help to balance energy, and improve mental clarity. Go easy on things like coffee, tea, and soda which will pull water from your cells.
And please, always hydrate before + during your coffee hour.
Drink clean water, using half of your bodyweight in ounces as a baseline. Adding in electrolytes or trace minerals will help to improve your hydration game but also increases your nutrient intake needed to combat stress that I’ll explain more in step 4.
Personally I love to use LMNT for my electrolyte needs, but you can also add a pinch of sea salt and lemon to your water as well.
Keep your hydration source visible to you all day, or invest in a water bottle you truly love to keep you more likely to use it.
Related: Are decaf coffees really caffeine free?
4. Eat a variety of micronutrients
Does your body even have the nutrients it needs to handle stress?
Handling stress requires nutrients- specifically the major minerals like sodium, potassium, and magnesium, as well as vitamins C + B.
Replenishing these electrolytes can be a great step, as well as adding in high color fruits and vegetables.
Strawberries, oranges, leafy greens, potato skins, pickles, coconut water, bananas, beans, dark chocolate, nuts + seeds can be great for replenishing those valuable nutrients.
Related: Drink this to handle your stress better
5. Get to bed on time
Chronic sleep loss disrupts appetite balance, increases stress hormones, and increases fasting glucose levels (this means more sugar cravings).
Aim for a minimum of 7 hours and set a consistent routine.
Yes, really- a consistent bed time.
A 2019 study showed that those who slept only 4.5 hours for 4 nights straight had higher levels of ghrelin (hunger hormone) even after meals and led to eating more than 340 calories more each day specifically in carbohydrates and sugary foods.
And what do we already know? High sugar intake leads to more stress as well as more sleep interruptions.
Related: How to improve sleep performance.
Successful life change comes from choosing sustainable habits.
And you can totally be successful with all of these.
Have a Merry Christmas,
Leana
This post may contain affiliate links, which means I may receive a small commission at no extra cost to you. I do not recommend products that I have not personally vetted.
I’m terribly passionate about seeing women recover from anxiety + depression. That’s why I turned it into my life mission, and I can’t wait for you to see recovery.
I created a free course with my signature 5 step program to get you can-
- Fall asleep easier and sleep all night long
- Stop having a $1 reaction to a 50 cent problem
- Quiet your mind and feel balanced and at peace again
You can download this free course right here and learn the steps I walk through my every own clients with.
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