5 Ways to De-stress, When Meditation's Not Enough

Tis the season of holiday events, family commitments, end of year deadlines, more spending and less rest. So, how do we cope with the craziness? Ideally, we’d all take time each day to meditate and mentally reset. Realistically, we can all use the extra help we can get.

Here are 5 tips to help you de-stress when your mind simply is not enough.

1. Up Your Magnesium Intake

Magnesium is one of the most common mineral deficiencies out there - since it is one of the first to deplete when we become stressed. This “stress” could be anything from emotional to lack of sleep, to rushing around, to physical exertion (i.e. exercise). 

So, what’s the big deal? Magnesium is important in liver detox, it helps your body flush excess hormones (think PMS symptoms), it assists the breakdown of fats, and for the purposes of today’s discussion - it is the “calming” mineral (see image below for common Mg deficiency symptoms).

Image via Organic Olivia

While we can eat allll the magnesium rich foods, our bodies still struggle to absorb enough to function optimally. So, if you’re feeling extra stressed, try a Magnesium spray. When applied topically, the Mg oil will absorb into your blood stream within 24 seconds. Aim to use before bed for a more restful sleep and/or post workout for quicker recovery.

2. Head off, Headphones In

If your thoughts are spinning on repeat, one of the easiest ways to get out of your own head is by listening to someone else talk. Whether that means an inspiring podcast, motivational speaker, religious figure or your favorite musician - plug in your headphones and fall asleep to someone else’s positive thoughts, rather than your own stressed ones. My favorite is Pastor Steven Furtick (a mix of religious and motivational speaking).

3. Get a Massage

The benefits of massage therapy run deeper than just feeling great. Massage therapy can help release tension in the body, increase circulation, boost the immune system and flush out toxins. What does this mean for you? A less stressed body = a less stressed mind.

My favorites -

1. Deep Tissue Massage - Deep tissue therapy is used to break up knots, adhesions and scar tissue that can cause pain/tightness/limited range of motion and/or inflammation in the body. While its often painful during the treatment - your body will feel significantly less stressed and tight afterwards.

2. Lymphatic Drainage Massage - The lymphatic system is our bodies natural flushing/detox network, which can actually slow or stall due to various types of stress. A lymph drainage massage gently assists the lymphatic system to improve circulation and jump start your body’s natural “flushing” process. This treatment is great for anyone with inflammatory conditions, lowered immune systems, slow circulation, fluid retention and/or those in recovery from surgery. Its also a relaxing one :)

3. Do it yourself - If a massage isn’t in your budget, simply stretching and releasing whatever muscles feel tight will help put your body at ease. Grab your foam roller/lacrosse ball to release the areas of your body that hold tension (for most of us that means the neck/traps) and be sure to stretch as well. Some of my favorites can be found on my social media - lower body series, upper body series & assisted stretches.

4. Reset Your Breathing

When we’re stressed, rushing, or anxious - we tend to shorten our breathes, which only adds to our stressed feelings.

If this is you - make a habit of consciously resetting your breathing patterns throughout the day. Do this by taking exhales that are twice as long as your inhales. Fully emptying your stomach will allow you to calmly change those short, chest breathes to deep, diaphragm ones.

Not sure if you’re breathing properly?

Try laying with your back pressed flat into the floor. As you inhale, drive the pit of your stomach up toward the ceiling. Slowly exhale, emptying your breath completely. Hold that until your body signals you to take a breath in again. Repeat until this becomes your patterned, relaxed breathing.

5. Go for a Walk

It is no secret that exercise releases feel-good endorphins. However, if you’re extra stressed, intensive workouts can actually work against you (remember, exercise in itself is a form of stress to your body).

Rather than hitting the gym- opt for a walk, preferably in nature. Studies show that a mere 10 minute walk is enough to reduce anxiety symptoms and boost your mood. Additionally, walks have been proven to increase creative output by 60%, due to the “free flow” of thinking that’s triggered during the activity #NoMoreRuts (NBC).

Happy Holidays everyone! ENJOY your down time, your time with your loved ones and your “treat” foods.

XX

Anne

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Interested in one-on-one coaching? Contact me.

Personal Blog: The Power of Choice

We make probably thousands of choices every day without even thinking about it.

We choose to get up in the morning. Choose to make breakfast. To go to work. To hit the gym. To spend time with our loved ones.

We also choose how we respond to things when they’re not going as planned. We choose to stay with that toxic person. We choose to complain about that job we hate, and also choose to stay there. 

In a sermon from Steven Furtick titled Choosing Your Chains, Furtick states that ‘choices become habits.’ Our habits become our lifestyle.

Im not here to preach anything religious to you all. But when you apply the concept of choice to your everyday thoughts - you can change any aspect of your life that you are struggling with.

Many of you have commented on my “boss lady” mindset. Much of that comes from the fact that I never have and never will choose defeat. 

When I was left to my own devices at a very young age- I chose to do well in school, to care for my younger brother and to be strong on my own. When I was diagnosed with Endometriosis at 24 and was told by my doctor, “You cannot get better,” I chose to get better without the help of that doctor. When I reached a toxic point in my job and hit a level of broke that I had never experienced in my life, I left that job and chose to figure it out. Those choices were not based on a plan, they were based simply on the fact that I was not going out like that. I chose. Then I figured it out. 

My suggestion to you is to put YOU first. Give yourself the room to figure it out. Whether “it” is your health, your career, your relationship or your direction - choose to get it right. Choose to not stay stuck. Life will always throw you curveballs but how you respond to them is your CHOICE. 

XX

Anne Evans Cody

3 Non-Food Factors that Could be Affecting your Digestion

Oftentimes, when we experience digestive issues such as bloating, constipation, pain etc - our immediate reaction is to cut foods out. And while food could very well be an issue, proper digestive function isn’t solely based on what you’re putting IN your body. How you treat your body, how you recover, and how you respond to day-to-day events ALL play a role.

Here are 3 factors that can make or break your digestion-

BREATHING

Ever realized how great digestion feels when you’re on vacation, regardless of what you eat? Or how “backed up” you may feel on a daily basis at work? This is because how we move and feel throughout the day has a huge impact on how our bodies function.

Feeling stressed about a certain task, running late or even heavy summer air can all trigger shallow breathing patterns (think chest or trap breathes versus deep belly breaths). This shallow breathing cuts the oxygen supply to your body, which can lead to tight muscles and “stuck” digestion. 

Make a conscious effort to reset your breathing patterns throughout the day by focusing on deep, diaphragm breaths. Do this buy slowly exhaling all the way out, pausing until your body tells you “I need a breath,” and then slowing taking a deep breathe in through the pit of your abdomen. Try this for 2 minutes every time to you catch yourself tensing up.

SLEEP

 Have you felt “hung over” from a lack of sleep? (i.e. bloating, headaches, cravings) Do your new digestive issues coincide with your new crazy schedule? 

It is common to have irregular bowel movements, slower digestion, and/or changes in appetite when your sleep schedule takes a hit. Why? Our hormones, livers, muscle tissue and digestive systems all reset and repair at night with adequate amounts of GOOD sleep. For most people, 7-8 hours is adequate. However, for those who are consistently stressed, you probably need more. 

* Trouble falling asleep? Put sleep in your calendar and turn off all stimulants prior to bedtime. That means no screens (phone, TV, laptop etc) in the hour or two before bed so that your mind can calm down with your tired body. 

* Trouble staying asleep? Practice the breathing patterns stated above. Listen to calming music. Make sure you’re eating enough before bed so that your body can relax and reset. Going to bed hungry can actually work against you.

* Not enough time? If getting 7 hours of sleep is 100% not doable because of your schedule, try fasting in the morning for better digestion. Fasting (or having just liquids) until your body feels ready for food and bowel movements feel regular will give your digestive system more reset time. Breakfast IS important, however over-stuffing your body with food first thing in the morning will work against you IF your body is not ready for it.

STRESS

We all know stress is unhealthy. In fact, it really deserves its own blog series. For the purposes of digestion however, we will focus on keeping our bodies in the parasympathetic state, also known as “rest and digest.” 

When stressful situations occur, or more commonly- we REACT in a stressed manner, our bodies jump to a sympathetic state known as “fight or flight.” Short term, the rush we get from being in this “fight or flight” mode is okay. Long term, our body prioritizes its energy towards that adrenaline rush (think increased heart rate, tunnel vision, heightened senses) and takes its energy away from our normal bodily functions such as growth, recovery and DIGESTION.

Stress will probably always be there in one way or another. However, learning how to respond to things makes it more manageable AND having different methods of de-stressing is crucial. Actively work to relax yourself (mind and body) DAILY. Repeat breathing exercises (see a pattern?), get up and move, read a good book, pick up a hobby, spend time with people who make you feel GOOD.

For one on one coaching, book your consultation .