Unregulated intake of simple carbohydrates and trans-fatty acids, from sweets, chips, deep-fried foods, margarine, etc., can have devastating effects on mood, anxiety, etc., besides the physical effects on our bodies, including elevated cholesterol and triglyceride levels.
But, low blood sugar is also a problem. Skipping meals, for example, can lead to low blood sugar. When blood sugar drops below 50 mg. per ml. symptoms include:
- free floating anxiety
- shakiness
- lightheadedness
- irritability
- rapid heartbeat
- difficulty concentrating
- memory problems
So, much of our stress resilience is connected to our diets.
Step 3: Take Charge Of Your Sleep
Insomnia is a major problem among advisors. There are many causes of insomnia, which go beyond the purpose of this article. Sadly, many people who suffer from insomnia load up on medications or alcohol in order to sleep and these substances all have side effects, including potential addiction.
Sleep deprivation not only obviously leads to fatigue, but to difficulty concentrating and impaired emotional regulation. You can easily research the science of “Sleep Hygiene,” where you can discover natural ways of enhancing your sleep experience.
Step 4: Activate Your Parasympathetic Nervous System (PNS)
Anxiety and stress issues are a function of the Sympathetic Nervous System (SNS), which is activated whenever we worry or get concerned. The SNS overreacts in order to protect us from danger, which is rarely the issue with everyday anxiety, so we are constantly in a state of heightened vigilance and concern.
This leads to heightened blood pressure, rapid breathing, difficulty concentrating and memory issues.
The relaxation system (the PNS) is activated when we are soaking in the bath, sunbathing at the beach, on a boat, etc. This is a critical system for stress resilience, but being at the beach, etc., are relatively rare occurrences. Here are some proven methods you can use anywhere and any time:
- yoga
- meditation
- stretching
- cuddling
- Kegal exercises at your desk (look it up)
- orgasm
Step 5: Take Charge Of Your Breathing
Proper breathing is the fastest way to activate the PNS. Most people breath 9-16 breaths per minute. Over-breathing, which happens when we are stressed, pulls in too much oxygen and reduces the carbon dioxide level in the blood stream, affecting the ph of the blood and causing anxious feelings, even panic attacks.
Slow, deep breathing through the diaphragm reverses that process and quickly activates the PNS. Here is the quickest way to do it: Breath in through your nose to the count of 4, hold it for 4 seconds, and forcefully exhale through your mouth to the count of 7. Keep your hands folded on your stomach to make sure your stomach moves out when you inhale and comes back in when you exhale.