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Best ways to reduce stress: devin burke

BEST Ways To Reduce Stress Fast

You can have the perfect diet and exercise program but if you’re not managing your stress well… you’re in big trouble. But by the end of this article you’re going to have some super effective and simple tools to find peace and smash your stress to pieces…for good.

So what is stress?

Stress is an inescapable part of the human condition, and we all experience stress on different levels and in different ways.  

What we call “stress” is simply our body’s way of responding to a demand, perceived demand, challenge or a threat.

Stress is the root cause of the top three killers in the United States and can be linked to almost every disease. It has been called the #1 killer; linked to heart disease, cancer, strokes, and obesity. Stress keeps us up at night, lowers our immune systems (making us susceptible to getting sick) and causes weight gain. But not all stress is bad. Acute stress also called complementary stress is necessary for survival and can even enhance our problem solving abilities and athletic performance. It also helps us make decisions and respond quickly in life threatening situations.

The kind of stress that kills …is chronic stress, this is the kind that doesn’t go away and is extremely corrosive to our health. It seems this kind of stress is a part of our culture and, strangely, people are actually praised for having higher tolerances to chronic stress.

Specially what happens when we feel stress is our bodies fight-or-flight (sympathetic nervous system) is activated reacting to a stressful or perceived stressful event. Notice how I said perceived stressful event.. Because nothing even has to happen for us to activate the stress response… worrying is a perfect example of this type of stress.

So what happens is our bodies produces larger quantities of the chemicals cortisol, adrenaline and noradrenaline, which trigger a  series of physical events from higher heart rate, heightened muscle preparedness, sweating, and alertness – all these factors help us protect ourselves in a dangerous or challenging situation. But we don’t want to be walking around in a state of this type of stress on a consistent daily basis . When we feel stressed many non-essential body functions are also affected and slowed down, such as our digestive and immune systems . This is another reason chronic unmanaged mental/emotional stress causes illness and disease.

When we are stressed the following physical responses happens

  • Blood pressure rises
  • Breathing becomes more shallow and  rapid
  • Our digestive system slows down
  • Heart rate (pulse) rises
  • Immune system goes down
  • Muscles become tense
  • We do not sleep

The effects of Stress on the mind include feelings of anxiety, depression, forgetfulness, mental fog, irritability, restlessness, sadness, fatigue, burnout, and anger. Which can cause…

  • Eating too much or too little
  • Food cravings
  • Sudden angry outbursts
  • Drug and alcohol abuse
  • Social withdrawal
  • Frequent crying
  • Relationship problems
  • Rash poor decisions

We also tend to store Stress in our Bodies Especially in 3 areas

1.Upper back and neck- which leads to neck and headaches

2.Lower back- which leads to lower back pain and stiffness

3.Stomach- which leads to IBS, indigestion, gas, bloating and other stomach issues

We all store stress in our bodies, many people just haven’t connected with where they “store it”. So where do you store stress?

As I mentioned not all stress is harmful.

Complementary stress is the kind of stress that can have positive outcomes, examples of complemenary stress are exercising or studying for a test. From undergoing this type of stress one acquires greater strength and endurance from the exercise, and increased knowledge from the studying, so there are some benefits in sacrificing short-term discomfort for long-term gain.

Uncomplimentary Stress on the other hand makes up about 60% of our stress, and has very little benefit making it predominantly detrimental. Excess unmanaged uncomplimentary stress can lead to long-term health challenges, which is exactly why stress management is such an important aspect of wellness.

Top Stress Management Techniques

1. Meditation- studies show that having a daily practice greatly reduces chronic uncomplimentary stress by normalizing blood pressure, reducing tension and perception of stress, helping cope with pain and loss, improving the immune system and greatly increasing concentration and mental focus.

2. Breathe Exercises- Which can be as simple as taking ten deep breaths in and out through your nose, can help your body to slow down and greatly reduces stress.

3. Being in Nature- A recent study done in Japan showed that even looking at a picture of nature can greatly reduce chronic stress. Simply placing pictures of beautiful nature scenes at your desk or in your home is a great strategy but even better is getting outside as much as possible to a park, beach, lake or mountain area to decompress.

4. Physical Exercise Science has now proven that exercise can help you become more resilient to stress. A recent research study conducted by Princeton University has found evidence that exercise actually reorganizes the brain to be more resilient to stress. This study, published May 1 in the Journal of Neuroscience, concluded that when mice were allowed to exercise regularly and were then exposed to a stressor (in this case, exposure to cold water) their brains exhibited a spike in the activity of neurons that shut off excitement in a brain region shown to regulate anxiety. They also found that physical activity reorganizes the brain so that its response to stress is reduced and anxiety is less likely to interfere with normal brain function (Princeton 1).  This new evidence has provided yet another great reason to incorporate exercise into your daily lifestyle. Not only does exercise induce an immediate reduction in stress levels, it is now proven to help recondition our brains to respond better to stressful situations in everyday life and reduce anxiety.

I found that after just 20 minutes into exercise, a positive change takes place in my energy levels and mood. My energy is increased and my spirits are lifted.  

“There is no stress in life, only a stressful response. How we respond to stress determines its effects upon us.”

-Hans Selye

This week’s healthy in 21 challenge is to lower your tolerance to chronic stress by starting an exercise program or trying one of the other stress busting techniques I spoke about in this episode. Don’t let another day, week or month go by without reaping the benefits of a reorganized brain to be more resilient to stress. You either can make excuses or make it happen!

Peace be with you and until next week live passionately on purpose

——————–

Get Devin’s FREE 5 day “life cleanse” to start eating clean and dramatically increase your energy, accelerate weight loss, and totally jump start your health and life: CLICK HERE

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Thanks for your support and sharing the gift of health with others 🙂

-Devin

It’s not too late to make a change

It may be common to have low energy, get sick a few times a year, and be five to ten lbs. over weight, but let’s not make the mistake of thinking these symptoms of an unhealthy lifestyle are normal… because they simply are not!

Sadly, most people fall into the category of “not really feeling healthy, but not really feeling unhealthy enough to make a change.” What people WILL do is much different than what they CAN do. Interestingly, most people don’t realize how unhealthy they are until they start to become healthier. This state of being “not really healthy, but not unhealthy enough to do anything about it” is a scary place to be in, because it only leads to one place…disease and dissatisfaction. 

Most people gradually fall into an unhealthy lifestyle. I’ve never met anyone that has shared with me that they wanted to feel low energy, depressed and unfulfilled. But ‘life’ always seems to happen and the next thing they know, they are for lack of a better term ‘fat, sick and nearly dead.’ How does this happen?

It doesn’t happen overnight but rather for weeks, months and years. It’s a slow and gradual process that deceives. My purpose and mission is to help guide people out of this unsatisfying state of poor health. Because the truth is that we are born to be vibrant, healthy human beings. It’s our birthright. 

Health is our greatest gift. Not convinced? Just ask someone who has recently lost theirs. It’s not pretty!  Cancer, diabetes and heart disease wreak havoc on people and their families. The truth is that cancer, diabetes, and heart disease can all largely be prevented through making healthier lifestyle choices.

So why do so many wait till their health is on the line to finally make a change? I believe it’s also this deceptive state of “not really feeling healthy, but not really feeling unhealthy enough to do anything about it.” Do you fall into this category? Do you know you’re eating the wrong foods and making poor lifestyle choices, which only give you short term fulfillment at the expense of your health? If you do, this is your wake up call. It’s time to make a change, to finally say goodbye to fast food and hello to healthy food fast. Don’t wait till you’re diagnosed with cancer, diabetes, heart disease or worse. You have a choice. When you finally start taking better care of yourself is when you start experiencing what life really has to offer…more joy, more energy, more love, more fun and more success.

I have great news. It’s not too late to make a change. As a matter of fact, it’s really never too late, because small choices lead to big changes. Just like you don’t become over weight by eating one unhealthy meal, you don’t become vibrant and healthy by going on a temporary diet. It’s through making small, consistent LIFESTYLE changes that lasting impactful results are experienced!  And you are worth it! 

If you hope to bring health into your life in any kind of long-term committed way, you must connect with your “big why” or the deep tenacious reason that lies close to your heart for wanting true wellness of both mind and body. This reason must be attached to what you value in life and where you see yourself going. Only from connecting with this strong core reason and the value behind it does the strength and motivation spring to keep you committed to making the necessary small changes every single day.

We live in a world were disease and dissatisfaction are unfortunately becoming the norm. There is a better way.  We must wake up to the realization that our lives are our most precious gift and start valuing them by taking action on becoming the healthiest, happiest, best versions of ourselves. We owe it to ourselves and the world.

Get Devin’s FREE 5 day “life cleanse” to start eating clean and dramatically increase your energy, accelerate weight loss, and totally jump start your health and life: CLICK HERE

 

How To Stay Motivated in 2015 to Accomplish Your Health Goals

Health is a journey, not a destination. Staying motivated to achieve a health goal can be a struggle .

If you go to any gym in the country the first week of January, you will see a massive influx of motivated people ready to shed those extra lbs. and start a new habit of health. But as statistics show, this doesn’t last long. By the time February rolls around, most of those motivated faces seem to disappear. Why is this?

Well, we are creatures of habit. Habits allow our brains to do less work and can actually help us accomplish more…when they are resourceful habits. But with the good also comes the bad. Unresourcful habits such as eating the wrong or too much food, not getting enough sleep, drinking too much alcohol and not exercising are common un-resourceful habits in our society.

An un-resourceful habit is a habit that may provide temporary immediate gratification but in the long run is extremely detrimental to our health and happiness. We pick up these unresourceful habits throughout life usually as coping strategies.

A resourceful habit, on the other hand, is one that will propel your life, health and happiness forward. These habits may not always provide immediate gratification, but in the long run their reward is much greater. Examples of resourceful habits are: exercising daily, eating nutrient rich foods, maintaining healthy relationships and having a spiritual practice.

Replacing un-resourceful habits with resourceful ones isn’t easy. It takes a strong desire, commitment and a strong emotional reason or what I call a big “why.”

Most people fall short of their New Year’s resolutions because they never connect with their big “why.” If this year you really want to accomplish that well-intended goal to live a healthier lifestyle, you must connect with a strong emotional reason and fully commit to making a lifestyle change.

Here are some questions I ask my clients to help them discover their big “why.”

Questions to help discover you’re big “why”…
1. What are you going to miss out on by not living a healthy lifestyle?
2. What would change in your life if you became healthy?
3. How would the gift of health enhance your life and the lives of those around you?

Here is my simple and effective step by step process to creating powerful motivation and keeping it.
1. Get clear on what you want. (Don’t move to step two until you have a crystal clear picture of what this is.)
2. Uncover the true authentic reasons for why you want, what you want.
3. Choose the most emotionally charged reason (your big “why”) and write it down.
4. Connect to your big “why” every day. Read it aloud upon waking and before going to bed.

Now imagine what your life would be like if you had strength, flexibility, endurance and clear thinking. The gift of health is within your reach! Right now, fully commit to taking massive action, connecting with your big “why” and making your health a priority. Another tip is to find a friend or coach to hold you accountable. Having the extra guidance and support greatly increases your chances of success.

Let’s kick off 2015 by embracing the possibility that we are much more than we allow ourselves to be and stop living life as if it’s a dress rehearsal.

Best wishes, health and happiness in 2015.

Coach Devin

Looking for more self improvement?  Visit http://www.selfgrowth.com