WNY LIFE COACHING CENTER

Power from Within

STRESS AND YOUR HEALTH


The long-term activation of the stress-response system — and the subsequent overexposure to cortisol and other stress hormones — can disrupt almost all your body’s processes. This puts you at increased risk of numerous health problems, including:

• Heart disease

• Sleep problems


• Digestive problems


• Depression


• Obesity


• Memory impairment


• Increased cold and flu incidence

Read on to learn about various ways to immediately deal with the mental and physical aspects of stress.



BREATHING TO REDUCE STRESS

Shallow breathing, which occurs when we are under stress, adds to the fight or flight response and adrenaline release. Deep breathing is a simple way to interrupt this cycle and calm down the body and mind.

Be mindful of your breathingin times of stress:

•Use your diaphragm muscles to draw in breath, feeling your belly, not your shoulders, move.

• Allow your exhale to extend until all breath has left your lungs.


SEE THE NUMBERS FOR BETTER SLEEP

Close your eyes and follow the deep breathing technique:

•Count from 1-10, let one breath equal each number.

• As you say each number, visualize an image of that number.

• Keep this image in your mind until your next breath.

• Count back down from 10-1 with the same process.

Continue this cycle until you drift off to sleep. If you and your mind wandering, consciously return to the image of the number.



RAINBOW VISUALIZATION FOR BETTER SLEEP

Close your eyes and follow the deep breathing technique:

• Let one breath equal each color (red, orange, yellow,green, blue, indigo, violet).

• As you reach each color, visualize an image of an object in that color.

• Keep this image in your mind until your next breath and color change.

Repeat this cycle until you drift off to sleep. If you and your mind wandering, consciously return to the image of the color.