Conquering your stress

“I am so stressed!!” 

Does that sound like you? The pressures of work, family obligations and other responsibilities affects us all. I hear about it often, and yes, I get stressed out a lot, too. We all do. 

No matter the cause, the effect of stress is the same. Physically, you may become short of breath, or your heart may start racing Mentally, you may enter fight-or-flight mode. In that state, your immediate impulse is either to attack whatever is causing your fear or run away from it — perhaps doing some irrational things that are detrimental to your family, career or yourself in the process. We can’t avoid all sources of stress, but we can develop healthier ways of coping. 

Here are some tried-and-true tips and techniques that can help you maintain your calm under pressure. 

REST 

If you have trouble getting good, quality sleep, try a sound machine or Calm App for music to help you relax. 

MAKE HEALTHY FOOD CHOICES 

We are what we eat so, making healthy food choices is essential to getting the nutrients and vitamins needed to combat stress. When pressure builds, the amount of the stress hormone cortisol increases in your body. Cortisol stimulates your appetite and makes you want to eat more to replenish the energy the stressful situation depleted. 

Overeating and eating poorly makes you sluggish, rendering you too tired to deal with the problem that stressed you out. 

SCHEDULE BREAKS IN YOUR DAY 

Yes, schedule breaks — just like you do meetings, soccer practice or picking up the kids. Whatever you day looks like, take time to unplug, go for a walk, meditate for five minutes or listen to your favorite song. 

ELIMINATE DISTRACTIONS 

It seems like I never have enough time, nor am I the best at protecting my time. Do you feel like you simply don’t have enough time in your day? We do have enough; we just aren’t spending it in the most productive way, which causes stress. 

Try timing out some of your favorite apps and giving your activities an allotted period of time to help free up your schedule. 

Some simple relaxation techniques also can reduce your stress. Here are some examples: 

BREATHE 

Take long, slow and deep breaths (known as belly breathing). As you breathe, shut your mind down from any distracting thoughts. Focus only on your breath as you inhale and exhale. 

BODY SCAN 

This is a combination of breath focus and muscle relaxation. Start your deep breathing, and after a few minutes, focus on parts of the body or groups of muscles and release any physical tension that you find there with each deep exhale. 

GUIDED IMAGERY 

This is another one of my favorite techniques. Imagine and envision soothing scenes or places in your mind to help you relax and focus. It can help you reinforce a positive vision of yourself if you allow it. 

YOGA 

This is a combination of rhythmic breathing and a series of postures and movements that enhance mental, physical and spiritual wellbeing. I strongly suggest getting your yoga on — focusing on breath, posture and the mind-body connection. 

Wishing you a healthy, happy, active and stress-free spring! 

Karol Brandt is an executive host with Scarlet Pearl Casino Resort, as well as co-author of the Amazon best-seller “The Struggle is Real: Finally Break the Dieting Cycle, Transform Your Mind and Body, and Evolve into The Person You Have Always Wanted to Be” and the “30-Day Evolve Challenge Journal.” Contact Brandt by email at karol.brandt@scarletpearlcasino.com, Facebook/The Struggle Is Real or Instagram at karolbrandtnola.