Tag: Stress

Posted in Well Being

Stronger Than . . .

Posted on by Lifestyle-by-designs

Stronger Than You Believe

Our ability to handle life’s tough stuff is way better than our tendency to feel nervous.

We can get worked up in the days and hours before something big that we think will push us to the limit. We stress out like crazy until it’s finally here, and then we realize we are worrying for nothing. Turns out, we’re way stronger and more capable than we give ourselves credit for.

Anxiety is not something that can be reasoned away with logic alone. Sure, logic can help us see that worrying too much is pointless, but that doesn’t always make us feel better. Instead, we often find more relief in doing practical things or engaging in activities that take our minds off our worries.

Most of us have a hard time focusing on two different things at once. But this natural limitation can work in our favor when we’re feeling anxious. If we focus on something else, like deep breathing, imagining ourselves succeeding, doing something fun, or exercising, our anxiety will naturally go away.

Meditation can also be a helpful way to deal with stuff when you’re feeling overwhelmed. It’s like it gives you a way to get centered and focus on the present moment. And those meditation guides can be really helpful too. They give you something to focus on that’s different from whatever else is going on in your life.

You know that feeling you get right before you’re about to do something challenging? That mix of excitement and fear? Yeah, that’s normal. But if you want to enjoy the excitement more and stress less, here’s a tip: focus on getting rid of the fear.

I know it can be tough to stay calm and collected when things get overwhelming, but trust me, being aware of what’s going on inside your head can help you chill out and see that most of the obstacles you face aren’t as big as they seem at first glance.

Peace & Harmony, Cheryl

Posted in Uncategorized

Fight or Flight?

Posted on by Lifestyle-by-designs

Fight or Flight?

The past Coronavirus pandemic has impacted all of our lives and for many of us caused increased amounts of stress in various areas of our lives. 

Managing stress is paramount due to its impact on physical and mental well-being. Fortunately, techniques exist to help us cope with stress, promote healing, alleviate pain, and regulate our nervous system, leading to a reduced stress response.

Have you ever encountered the concept of “fight or flight”? When faced with abrupt and intense stress, our bodies naturally activate this response to prepare for either escaping the scenario or confronting it. However, in our daily encounters with stress, we often lack the option to flee or physically combat the stressful situation. Unlike facing a tiger on the street, most of our stressors are not as tangible or easily avoidable.

When enduring prolonged periods of intense stress, the body remains in a heightened state, persistently releasing stress hormones such as adrenaline and cortisol into the system. This ongoing stress response takes a toll on both physical and mental well-being, potentially leading to various health issues over time. Chronic pain, anxiety, emotional instability, gut inflammation, and numerous other health problems can manifest as a result of this chronic high-stress state.

Our bodies possess a remarkable superpower, the vagus nerve system, which can counteract the fight or flight response and promote relaxation. This nerve connects the brain to various parts of the body, playing a vital role in our overall function. Without it, our bodies would struggle to perform basic tasks. By stimulating the vagus nerve, we can unlock numerous health benefits.

To promote the optimal functioning of the vagus nerve, deep, slow belly breathing is a key strategy. Through breathing exercises, you can shift your attention away from stressors or discomfort. The human mind operates linearly, processing one piece of information at a time. If you concentrate on the rhythm of your breathing, the stressor becomes less prominent in your awareness.

The moment we anticipate stress in any form, most of us tend to stop breathing and hold our breath. Breath-holding activates the fight/flight/freeze response; it tends to increase the sensation of pain, stiffness, anxiety, or fear. 

To practice deep breathing inhale through your nose and exhale through your mouth remember to:

  • Breathe more slowly (aim for six breaths per minute).
  • Breathe more deeply, from the belly. Think about expanding your abdomen and widening your rib cage as you inhale.
  • Exhale longer than you inhale. It’s the exhale that triggers the relaxation response.

Additional techniques for stimulating the vagus nerve include:

Loud gargling with water or loud singing activates our vocal cords which in turn stimulates the vagus nerve.

Foot massage: A gentle or firm touch can assist in stimulating the vagus nerve.

Cold water face immersion: immerse your forehead eyes and at least 2/3 of both cheeks into cold water. This elicits the vagus nerve, decreases heart rate, stimulates the intestines, and turns on the immune system – My Favorite!

Eating fiber stimulates vagus impulses to the brain slowing the gut movements and making us feel fuller after meals

Laughter: having a good laugh lifts your mood, boosts your immune system, and stimulates the vagus nerve. Another Favorite . . .

We don’t always have to let stressful situations negatively our minds and bodies. We can stimulate our vagus nerve to send a message to our bodies that it’s time to relax and de-stress, which leads to long-term improvements in mood, pain management, well-being, and resilience.

Peace & Harmony, Cheryl

Posted in Belonging, Clean and Organize, mindfulness

Create a ‘Soft Landing’

Posted on by Lifestyle-by-designs

Create a soft place to land in your home a refuge from the stress of the day.

Our daily lives can be pretty demanding, and it’s easy to get stressed out if we don’t take care of ourselves. One way to make sure we have a chance to relax and recharge every day is to create a “soft landing” place when we get home. This could be a whole room or just a small corner, but it should be a safe and comfortable place where we can unwind and de-stress from the day.

Once we’re home, we feel a sense of security that helps us forget about any problems we might have been dealing with. Our homes are also a place where we can shift our focus from the outside world to our inner selves.

To create a cozy spot in your home, start by scouting out some potential locations. Or, if your whole house is your happy place, you might just need to declutter a bit. Your habits can often give you clues about the perfect spot, as you might naturally gravitate to a certain area of your home when you’re feeling the need for comfort.

Here are a few things to keep in mind when creating your soft place to land:

  • Choose a spot that is quiet and relaxing.
  • Add some comfortable furniture, like a sofa, armchair, or chaise lounge.
  • Make sure the lighting is soft and inviting.
  • Add some personal touches, like throw pillows, blankets, and plants.
  • Create a space that is just for you, where you can relax and unwind.

Any space that helps you relax and de-stress can be your own personal sanctuary. A basement, attic, spare room, or even an unused storage area can be transformed into a calming oasis with some cozy furniture and your favorite items. And if you’re lucky enough to have a garden or patio, spending time outdoors can be a great way to unwind and let go of the day’s worries.

To prepare these spaces, just declutter and add a few beautiful objects that make you feel relaxed. Choose a spot that’s quiet and away from the hustle and bustle.

Your personal sanctuary should be a place where you can relax and feel safe. When you come home after a long day, you should be able to exhale, relax, and know that you are in a safe space. You should feel a sense of peace and tranquility as you settle in and center yourself.

Peace & Harmony,

Cheryl ~ Organizer & Coach

If you’re looking for help to create your ‘landing pad’ contact me! envisionsdesigns@gmail.com