Stress management for high energy women

What is your stress type?

If you are on the left side… Your body is stuck with high cortisol level permanent fight-or-flight mode shut-off immune system This Photo by Unknown Author is licensed under CC BY-SA

Consequences Short term: Long term: Frequent infections Panic and anxiety disorders Chronic sleep problems Alcohol and other addiction problems Long term: High blood pressure Heart disease Diabetes

What needs to be done? Get out of fight-or-flight mode Lower cortisol level Calm sympathetic nervous system Photo by Hamza Bounaim on Unsplash

How to do it? Exercise regularly Use relaxation techniques daily Eat well Get 7-8 hours sleep per night

Benefits of relaxation Immediate benefits: improved sleep lowered blood pressure reduced anxiety Long-term benefits: It prevents developing high blood pressure It prevents cardiac issues

Relaxation techniques for this type Three deep breath mediation Walking meditation Mindfulness Journaling ABCDE method to deal with strong negative emotions

Benefits of exercise for this type Keeps belly fat under control Improves insulin sensitivity Produces relaxing hormons Burns all the excess energy that comes from the fight-or-flight response Helps to sleep better Reduces anxiety Photo by Stage 7 Photography on Unsplash

Exercise tips Do something active almost every day Get a good sweat at least 3 times a week Don’t forget strength training and stretching Choose activities you enjoy

Sleep Sleep is crucial to lower cortisol But high cortisol disturbs sleep… Get 7-8 hours of sleep per night Avoid work, screens and stressful discussions within an hour of bedtime Schedule intense exercise early in the day If you have problems sleeping, get help from your doctor

Nutrition Avoid caffeine Eat low-glycemic foods Make breakfast your biggest meal Supplements: Vitamin C, D and zink for immune system tryptophan and tyrosine amino-acids for the nervous systems Limit alcohol

Takeaway: stress management for high energy women What needs to be done? How to do it? Get out of fight-or-flight mode Lower cortisol level Calm sympathetic nervous system Exercise regularly Use relaxation techniques daily Eat low-glycemic food and avoid caffeine Get 7-8 hours sleep per night

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