Ten Tips to Manage Stress

The Reality…
Stress hits us from many different directions in today’s world.  And some of our sources of stress are delivered to us non-stop via the Internet.  According to a recent study, American adults spend more than 11 hours per day watching, reading, listening to or simply interacting with media.  It’s no wonder we are more stressed than ever before.  
Aside from what’s going on “out there” that we read about online and otherwise, we have our own personal stressors.  Work-related stress is a major source of personal stress.  A recent Forbes article reported the following survey results for workplace trends in 2019:
  • 76% of respondents said workplace stress “had a negative impact on their personal relationships”
  • 66% have lost sleep due to work-related stress
  • 16% have quit jobs because stress became too overwhelming.
Add additional personal stressors such as relationship conflict and money challenges to the mix, and it’s no wonder so many people are suffering.  According to the Global Organization for Stress, 75% of adults reported experiencing moderate to high levels of stress in month prior to the survey and nearly half reported that their stress has increased in the past year.
Sadly, we don’t even need to see the statistics, watch the news or go online to know stress is on the rise.  We feel it in our own bodies.  In fact, stress may be one of the primary reasons we find ourselves living in an overweight body, and maybe even trying to medicate against health challenges such as high blood pressure. 
The Challenge…
If you allow stress to go unchecked, your mind and body may experience some undesirable side effects, such as anxiety, depression, insomnia, premature aging, mood disorders, high blood pressure and a weakened immune system.  Stress can also lend itself to poor dietary choices, which contribute to unhealthy weight gain and obesity.
How do you cope with your stress?  Do you do anything proactive to manage it?  Or do you give it free reign to lessen the quality of your life and your health?  Does stress impact your relationships?  Does stress keep you up at night?  Have you wanted to your quit your job because you found it too stressful?  Can you look in the mirror and see it on your face?
The Solution…
The truth is that if you don’t manage stress, it will manage you.  And it will seriously impact the quality of your life, your health, and your efforts at weight loss.  Below are ten tips to reduce your level of stress.  Each one will be explored in more detail in upcoming blogs because I consider stress management to be key to maintaining a healthy body, and a happy life.  I recommend you incorporate some sort of stress relief into each day to counter balance the inevitability of stressful situations that will present themselves in your life.  A mindful daily practice of stress management will help avoid the accumulation of stress in your mind and body, which can lead you to chronic stress and put you at risk for significant health problems.  Try some of these and see which ones work for you.
  1. Meditation
  2. Yoga
  3. Exercise 
  4. Spend time in nature
  5. Plan your week in advance
  6. Work on improving your organization skills
  7.  Learn to say NO to too many commitments
  8. Optimize your sleeping environment for a good night’s sleep
  9. Examine how you spend your time and incorporate more life balance
  10. Examine, and work on, your thoughts about your life circumstance and stressors
The Invitation….
To get started on a deeper dive into stress management and permanent weight loss, click on the calendar below to schedule a FREE mini-session with me.  What do you have to lose but some weight??  


How to Reduce Stress and Lose Weight with a Regular Yoga Practice

The Reality…
In a recent blog I offered ten tips to reduce stress, stress being one of the three components of the Weight Loss Triangle I advocate.  Yoga is a great option for stress management and achieving your weight loss goals.  I personally have been doing yoga for more than two decades.  I initially turned to yoga as a refuge from the daily stress I experienced as a practicing lawyer and single parent.  As I started to practice yoga regularly, I experienced considerable improvement in many areas of my life, including feeling less stressed, being better able to manage stressful life circumstances, and weight loss.  When I let life get in the way of my regular yoga practice, I can feel myself shift back to moodiness and losing my cool more easily.  I can also feel the aches and stiffness in my body return.
Several years into my regular practice I decided to become a certified yoga teacher to deepen my knowledge of and commitment to yoga.  Through the certification process I learned that there was a lot more to yoga than the asanas, or physical postures, I had been practicing in yoga class. Deepening that knowledge and understanding of yoga and yogic philosophy has served invaluable in defining the direction and evolution of my life from practicing lawyer to certified life and weight coach.
The Challenge…
If you’re trying to lose weight and living a high stress lifestyle, not only should you be paying attention to the food and drink you consume and the frequency and intensity of your exercise, but you should also be mindful of managing your stress.  Stress produces the hormone cortisol (also known as the “stress hormone”), and can most definitely interfere with your ability to lose weight.  Yoga is not only a form of stress relief but also a form of exercise, so you get two benefits for the price of one with yoga.
The Solution… 
Yoga can have numerous positive effects on your mental and physical well-being.   As your practice deepens, you will find your mind wanders less and less, and you are more easily in the present moment rather than allowing your mind to wander to past injustices or future anticipation. If you are fully in the present moment you enjoy a drastic reduction in stress because stress always lies in the thoughts about past or future, and never in the now.  The sequence of asanas is intended to balance the body, with a focus on breath.  Taking deep breaths, while in a yoga pose or otherwise, has the ability to calm and improve our mental and emotional state.  Studies have shown that yoga reduces cortisol (the stress hormone), which reduces stress and allows for better sleep, which lessons the occurrences of stress eating and weight gain.  In addition to the mental and stress management benefits, the asanas develop strength in your musculature and a help you develop a leaner physique.  I strongly recommend you adopt a regular yoga practice to fully enjoy all the benefits to mind and body that yoga offers. 
The Invitation….
To get started on a deeper dive into permanent weight loss, click on the calendar below to schedule a FREE mini-session with me.  What do you have to lose but some weight??