• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Andrea
  • Physical health
  • Spiritual Health
  • Mental Health
  • Natural Living
  • Shop
  • Contact

Fruitfullynourishing

Holistic Wellness & Fitness Over 40

Join our Monthly newsletter and get our best articles about body, mind, soul and natural living.

Privacy Policy
Mental Health, wellness

Stress Management Techniques To Live By

May 13, 2020      Leave a Comment

Andrea Gonzalez is a member of the Amazon Associates Program and earns money from qualifying purchases. Posts contain affiliate links that benefit Andrea as well.

Best stress management techniques. Stress is the body’s mental, emotional, and psychological response to any situation that is new, threatening, frightening, or exciting.  Stress should not be avoided entirely. A certain amount of stress is necessary for optimum health performance, and well-being. However, your mind and body work most efficiently and effectively when you are relaxed. Performance and enjoyment decline when you feel stressed out. Stress can be controlled with simple relaxation techniques. For the best results, set aside some time every day for relaxation using one or more of the following:

 

 Exercise:

exercise

Regular aerobic exercise is one of the best stress management technique for reducing stress. Exercise allows us to play out the instinctive fight or flight response. Several studies demonstrate that exercise reduces the intensity of stress, shortens the time it takes to recover from stress, and he can help ward off illnesses that are associated with experiencing too much stress. On the other hand, overdoing exercise  can be hazardous and even increase tension and stress. Moderation is always key. Balance your exercise by alternating more vigorous days with mild days and always keep it fun.

 

 Meditation:

meditation

 

This is a mental exercise that affects body processes thus producing physical benefits. The purpose of meditation is to gain control of your attention – to internally quiet down allowing you to choose what to focus on and to block out distracting thoughts. Meditation is a simple and very valuable stress management technique that produces the body’s relaxation response. Some physical benefits of this practice include decrease muscle tension, increase blood flow, decreased blood pressure, decreased anxiety, fears, and phobias, improve quality of sleep, and increased positive mental health

 

Abdominal Breathing:

Most of us breathe short shallow breaths, expanding only the chest especially when feeling stressed. This is termed thoracic breathing and is not the proper most helpful way to breathe. It does not allow the lungs to fill and empty completely, which can actually increase muscle tension.  Breathing from your abdomen allows more oxygen to enter the body and relaxes the muscles. Practice abdominal breathing at least once a day so that it becomes natural.

 

Yoga:

yoga

Yoga is a discipline that involves the use of various exercises and posture in combination with proper breathing rhythm to remove tension in the body. It also can improve muscular strength, muscular endurance, and body alignment. The psychological and physiological benefits of this form of exercise have been well-researched confirming that it is excellent at improving health and helping you deal with stress.

 

Relationships:

relationships

Studies show that long-term, loving relationships provide people with important stress management tools. Chronic stress can have a negative impact on your health, but having a strong social support network of family and friends can help minimize the negative psychological impact of stress.

 

Diet:

 

eating

Your diet have an important part in your stress management program. A poor diet with a lack of nutrients can increase your susceptibility to stress by causing fatigue and irritability. This is even more likely to happen to people who are eating too many meals away from home, missing meals, or eating on the run. Preparation of good food takes time, and good food is necessary to achieving optimal health and relaxation. Healthy food and nutrition that it provides is vital for life! Here are a few steps to consider:

 

1. Reduce or eliminate caffeine. It is a stimulant that magnifies the effects of stress.

  1. Limit foods containing sugar, especially highly refined sugar. This processed additive robs the body of many vitamins and minerals essential for proper body and mind function. A lack of these essential vitamins and minerals can induce anxiety and inability to cope with stressful situations. Learn to use natural sweeteners, such as stevia, honey and pure maple syrup.
  2. Avoid damaged fat. These include processed fats, hydrogenated oils, fried foods, and heated  polyunsaturated oils. These fats can be harmful to mental health because they reduce circulation, especially to the brain and heart. This prevents the brain from getting adequate oxygen, which means that thinking becomes dull, sluggish, and weak .
  3. Avoid alcohol this beverage is a powerful depressant drug that inevitably increases stress.
  4. Eat nutrient-rich food, these include fresh fruits, vegetables, legumes, whole grains, fermented dairy products, and grass-fed meat.

 

Some last tips:

 

  • Plenty of restful sleep is the best stress management technique. Most people need 7 to 8 hours. Don’t lose sleep over things you cannot control.
  • Tight muscles can be a result of stress. Furthermore, stress can be perpetuated by tight muscles. Regular massages can help alleviate stressful tension built up in the muscles and relax your mind.
  • Balance work and play. Regular recreation is your fun time and needed to enjoy life!
  • Time management is a tough task in this day and age. Analyze how you are spending your time, set goals, and prioritize. Find time each day to appreciate your special experiences in the gifts around you. Look at the bright side of each situation. You are in control of you! Positive emotions and laughter play an important role in keeping you well!

 

Reader Interactions

Leave a Reply Cancel reply

You must be logged in to post a comment.

Primary Sidebar

About me

I’m Andrea – A mother, Life & Fitness Coach, Jesus Follower, encourager, and joy-seeker. I’m also a tea addict who loves pink.
Fruifullynourising is a platform to inspire ambitious women over 40 to get healthy, whole & fit!

 

Browse The Blog?

Favorite Hair Growth Kit

Pinterest

Favorite Anti-Aging Collagen

100 Devotions to Know God Is Holding You Close

Favorite Personal Development Book

Categories

Stop and smell the roses.🌺 Hope everyone is hav Stop and smell the roses.🌺
Hope everyone is having a fantastic Saturday.

#happiness #love #life #happy #motivation #selflove #instagood #inspiration #positivevibes #believe #quotes #lifestyle  #loveyourself #success #mindset  #goals #like #smile #yourself #positivity #motivationalquotes #follow #inspirationalquotes #photooftheday #quoteoftheday #photography #beautiful
🍁 Anti Inflammatory Pumpkin Muffins 🍁 ⁣
⁣
Y'all I love me some pumkin anything! These are sugar free/gluten free/keto/low carb/ & anti inflammatory! Do yourself a favor and make these ASAP and then tag me and let me know what your thoughts 😍⁣
⁣
⁣
🎃 Muffin Mix 🎃 ⁣
1 c pumpkin puree⁣
4 eggs⁣
1/4 c melted coconut oil⁣
1/4 c maple syrup or 1/3 c monkfruit sweetener if you want it to be sugar free/keto⁣
1/4 c coconut flour⁣
1/4 c collagen peptides powder⁣
1 tsp baking powder⁣
1 tsp cinnamon⁣
1 tsp turmeric ⁣
1/8 tsp nutmeg ⁣
2 tbsp almond milk ⁣
Preheat oven to 400 degrees and grease muffin pan! Mix all ingredients together and add into muffin pan. Fill muffin pan 2/3 of the way. Then top with streusel before baking. Bake for 20 minutes!⁣
⁣
🐿 For the topping 🐿 ⁣
1/2 c almond flour⁣
1/2 c chopped pecan ⁣
6 tbsp monkfruit sweetener ⁣
1 tsp cinnamon ⁣
1/2 tsp pumpkin pie spice (optional) ⁣
1/4 c melted butter ⁣
⁣
Combine all ingredients and then top onto muffin mixture before baking! ⁣
⁣
#ketorecipes #ketodesserts #lowcarbrecipes #weightwatchers #pumpkinmuffins #pumpkin #healthyrecipes
Have you ever eaten so much that you feel like you Have you ever eaten so much that you feel like you can’t move? 
Think for a minute what led you to go for the food in that moment. 
Were you bored ? 
Tired ? 
Sad? 
Angry ?

Often times we try to soothe and numb the feelings with FOOD. 
Next we need to beat ourselves up for eating too much. So we try to think of a way to change the cycle. Maybe a diet?

What if you tried a new approach ?
What if you learned new ways to support yourself emotionally to not feel the need to numb with food?

CLICK THE LINK IN BIO 😊
For my release emotional eating program 

#healing #emotionaleating #cleaneating
#toxicrelationship #stressearing #selfworth #weightloss #cleaneating
I'm a smoothie girl through and through.⠀⠀⠀⠀⠀⠀⠀⠀⠀
But I will tell you... drinking a cold smoothie on a cold morning isn't always fun. Normally I can tolerate it and chase my smoothie with a hot beverage.⠀⠀⠀⠀⠀⠀⠀⠀⠀
But today my body was toast and fruit craving instead.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I listened.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What's your go-to breakfast these days?

#smoothie #smoothiebowl #breakfast #oatmeal
Sisters, let's stand firm in the Lord today...and Sisters, let's stand firm in the Lord today...and EVERY DAY! 💕⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Therefore, my brothers and sisters, you whom I love and long for, my joy and crown, stand firm in the Lord in this way, dear friends!⠀⠀⠀⠀⠀⠀⠀⠀⠀
Philippians 4:1 NIV

#scriptures 
#quote 
#scriptureoftheday
In case you need a reminder today. Maybe take a s In case you need a reminder today.  Maybe take a screenshot of this one for your phone wallpaper!
Remember...this is true regardless of what you feel. 
This is who we are in Christ. 
Because of Christ and what he did for us...
You are loved
You are enough
You are strong. 
Now, write this on a sticky not and place it on your mirror beautiful one.

#selflove #selfcare #quoes #bekindtoyourself
#confident #selflovejourney #selflovepower #selflovetips
♥️Every trial we endure is meant to be a lesso ♥️Every trial we endure is meant to be a lesson to build our perseverance and faith. ♥️How you choose to handle those trials speaks volumes about your past ♥️ Do you panic? Do you despair? Or do you pray in faith knowing all things work together for good for those who love God? ♥️ We are all human. We all experience heartache, disappointment and failure. ♥️ We all make mistakes and fall short of God’s glory. Choose to handle the valley with grace. ♥️ Rather than asking, “why is this happening to me?” Ask, “What should I be learning?” ♥️ I’m no stranger to hard times and heartbreak. I’ve walked many valleys wondering why I have to endure yet another trial. ♥️But as I look back on my life, I realize how strong I’ve become because of those same valleys. ♥️ God isn’t deaf to your prayers. He hears you. Sometimes in His perfect love, He will remain silent for a moment so that you can learn. ♥️ Happy Sunday 

#faith 
#selflove
#smile
#happy 
#wellnessblogger
Sometimes when life gets overwhelming, we can let Sometimes when life gets overwhelming, we can let our health slip to the back burner. If there was just one thing you could do for your health today, it's this... drink water. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is SO simple, yet many miss its significance.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, here's your challenge... get up, go grab 8-16 ounces of water and drink. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes, right now.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you are done, tell me "I did it" in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now go!
This daily plan is also great for juice fasting! This daily plan is also great for juice fasting!
What is your favorite vegetable? Do like it raw or What is your favorite vegetable? Do like it raw or cooked? My favorite veggies is spinach.  I love making creamed spinach with cream coconut milk, onions, bacon, and shredded cheese. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.#vegetabledish #picoftheday #keepgoing #healthylifestyle #yummyfood # foodlover #foodporn #foodies #salad #greensalad #dinnerrecipe #allrecipes #recipe #veggiebowl #mealplan #mealplanning #mealprep #mealpreideas #cleaneating #eatwell

Copyright © 2021 · Andrea Gonzalez All rights reserved

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.Ok

Affiliate Disclosure - Terms and Conditions - Privacy Policy