Tips on how to de-stress
Take care of yourself. There is only one you and one life to live.
- Essential to maintaining lower levels of cortisol and adrenalin, also known as stress hormones.
- Dark room, cooler room for REM sleep.
- Stop working on any task an hour before bedtime.
- Avoid talking about stressful or emotional issues in bed.
- Make your bedroom dark, quiet, cool, and comfortable.
- Use earplugs or a sleep mask if you need to.
- Skip caffeinated beverages within 6 to 8 hours of bedtime.
- Leave any electronics including your phone out of the room.
Detox from all the electronics
- Exposure to blue light suppresses the production of the sleep hormone melatonin more than any other type of light.
- Melatonin helps you fall asleep.
- Is a potent antioxidant and an anti-inflammatory hormone that can help improve brain health, heart health, fertility, gut health, eye health and much more!
Walking in Nature/Forest Bathing
- Forest bathing is the practice of immersing yourself in nature in a mindful way.
- Use your senses to derive a whole range of benefits for your physical, mental, and emotional health.
- One study showed that forest therapy reduces cortisol, a stress hormone.
- Another study found that forest therapy had a positive impact on blood pressure.
- Helps regulate blood sugar levels.
Breathing exercises and Meditation
- Taking three deep, mindful breaths helps to lower your heart rate.
- By focusing on breathing mindfully we help to quiet the mind.
Resting/Shift into the Evening
- Leaving the workday behind.
- Lie down, cover your eyes with an eye pillow and rest for five minutes before beginning your evening shift at home.
- Healthy magnesium levels are vital for stress management and sleep primarily because this mineral helps your brain produce neurotransmitters that induce sleep and reduce stress.
- Magnesium also helps the body produce melatonin a hormone that supports sleep.
- If you’re feeling stressed, taking a bath with Epsom salt is an effective solution. Stress decreases magnesium levels and increases adrenaline levels. The magnesium in Epsom salt dissolves in warm water.
- To de-stress and get some sleep add one cup of Epsom salt to warm bath water, soak in it for 20 minutes, three times a week.
- Aromatherapy is the practice of using essential oils for therapeutic benefit. It has been used for centuries.
- The essential oils in aromatherapy activate the smell receptors in your nose, which send messages directly to your brain’s limbic system.
- The limbic system affects your emotions, memory, learning, appetite.
- Inhaling essential oils stimulates different bodily responses, such as breathing patterns, blood pressure, and heart rate. When inhaled, the scent molecules in essential oils travel from the olfactory nerves directly to the brain and especially impact the amygdala, the emotional center of the brain.
Aromatherapy and Massage
- Essential oils can also be absorbed by the skin. A massage therapist might add a drop or two of wintergreen to oil to help relax tight muscles during a massage.
- Massage is a wonderful way to destress the body, by decreasing both cortisol and adrenalin, lowering blood pressure, stretching tendons, detoxifying entire body and inducing relaxation.