1. Stress management
for high energy women

2. What is your stress type?

3. If you are on the left side…
Your body is stuck with
high cortisol level
permanent fight-or-flight mode
shut-off immune system
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4. 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

5. 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

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

7. 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

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

9. 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
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10. 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

11. 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

12. 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

13. 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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