6 Tools to Increase Your Energy and Reduce Stress

WHAT TO EXPECT FROM USING THESE TOOLS

• Increased physical and mental energy

• Decreased stress, muscle tightness and pain

• Higher productivity and mental focus

• Better sleep

THE FIGHT OR FLIGHT RESPONSE AND STRESS

The fight or flight response is an automatic physiological reaction to an event that is perceived as stressful or frightening. The perception of threat activates the sympathetic nervous system and triggers an acute stress response that prepares the body to fight or flee. If you are anxious about your upcoming presentation or feeling stressed about meeting your significant others parents, you are actively experiencing the fight or flight response. A friend or co worker might be able to talk to you and calm you down, but often times the stress or anxiety of a situation can be overwhelming. Having tools to decrease or prevent your mind and body from going into overwhelm as you take on daily tasks and situations is a valuable opportunity to decrease your stress and increase energy.

THE 6 TOOLS

• Boxed Breathing:  Boxed breathing is a fast and easy way to take your body out of fight or flight mode and take your mind out of a stressful situation. Focused attention on the breath provides more oxygen to the brain, slowing your breathing, calming your body and quieting your "monkey mind" in just a few minutes.

• STRETCHING: Stretching is a highly undervalued way to activate energy in the body and release stress. Benefits of stretching: The more we stay in one position, the more constricted blood flow to the muscles, organs and systems of the body. If you are feeling stressed, movement will quickly help diffuse your emotions, and allow you to return to work or activities. Our minds often get stuck in an endless cycle of thought when we are stressed called "Monkey Mind". Taking a break to breathe and stretch can help divert our attention away from negative thinking. Dr. Erin Policelli, founder of Stretch Kinetics, recommends getting up once and hour and performing some kind of movement to avoid tight muscles and strain in the neck and back. Taking a short walk, standing and leaning foward to touch your toes, rotating your head and shoulders, or doing a spinal twist in your chair for 1-3 minutes throughout the day will help increase your energy and mental focus.

• MOVEMENT: Exercise not only maintains your physical health but is also vital for mental fitness and reducing stress. Studies show that exercise is very effective at reducing fatigue, improving alertness, concentration, and enhances overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate. Scientists have found that aerobic exercise decreases overall levels of tension, elevates and stabilizes mood, improves sleep, and improves self-esteem. Even five minutes of aerobic exercise can lower your anxiety. Working with weights is also a valuable form of movement that strengthens the body and increases energy.

• DIET: Diet plays a huge role in the level of health you experience.  Food can be a primary source of inflammation in your body; especially if you have food sensitivities, allergies or gut issues. Digestion is impaired and inflammation soars when we consume too much sugar, refined foods and food additives. According to Dr. Sears of the Sears Wellness Institute, diets rich in fresh fruit and vegetables will help decrease inflammation, and pain in your muscles and joints, allowing your body to regain strength and mobility more quickly. Cutting back on the foods below is a great place to start.

  Foods that can cause inflammation: Sugar and high-fructose corn syrup. Table sugar (sucrose) and high fructose corn syrup (HFCS) are the two main types of added sugar in the Western diet, which are often found in processed foods. Artificial trans fats (ie., vegetable shortening and margarine). Vegetable and seed oils (try olive oil or coconut oil). Refined carbohydrates (foods made from wheat and corn), excessive alcohol, and processed meat (cured ham, salami, etc).

• ACUPRESSURE AND GUA SHA: Gua Sha is an ancient Chinese Medicine modality used to relieve stress and tension in the muscles, and release stagnant or constrained energy locked in the different areas of the body. Using Acupressure on key spots, you can increase your energy and focus and release pain and stress. Working on these different spots on the body will also provide an overall improved sense of well being and outlook whenever you need a boost. Working on a spot known as LI 4 located on the fleshy pad between the thumb and forefinger opens up the upper half of the body. Applying pressure or massaging this spot provides immediate energy to the arm and head, releasing endorphins, increasing focus and relieving headaches and slow thinking. You can use your thumb as shown or other items such as a pen or pencil, or other small object. You can also use a spoon, jar lid if you don't have a gua sha tool as shown above with pressured strokes going upwards towards the hand an wrist. Doing this for a 15-30 seconds 1-3 times a day will keep your energy up and your mind ready to take on whatever comes your way.

• HERBS: Holy Basil/Tulsi is an adaptogenic that helps calm the nervous system, induce natural sleep and provides a sense of well-being. Use this herbal tea or in capsule form for stress or before bedtime for a deep sleep. Chamomile Tea is a milder and effective relaxation and sleep aide. Ginger and Turmeric warms the muscles and moves energy throughout the body. Their anti-inflammatory properties fend off illness and pain. Elderberry and Echinacea boost the immune system and work with the other herbs to help you fight off viruses and lessen the possibility of illness due to stress. Consuming herbs in tea form is the easiest way to incorporate these valuable herbs into your day.