What about you? Is Christmas, Chanakuk, Kwanzaa or another name, represent how you celebrate this Joyous Season? Are you one of those, who likes to be extra generous, kind, share gifts and spread lots of holiday joy! For me. my family loves to watch me bake, eat well, laugh and sing songs to appreciate our belief, that a King was Born!
Although I am happy, someone we know may not be. And what about you? The coming New Year 2017 can also be a heavy source of holiday sadness for many around, who are hiding under the mistletoe, missing deceased loved ones, yet laughing loud at the holiday festivities and deep within holding on to hidden hurts. We don't know what people are thinking but many times they show clues. Like going home alone and feeling overwhelmed and being depressed is hard to see. What about you? Feeling depressed around the winter holiday season may also be a condition known as seasonal affective disorder (SAD) sometimes referred to a seasonal depression which can trigger in other seasons too. What about You? But this SAD is tends to occur as the days grow shorter in the fall and winter, due to decreasing amounts of sunlight and colder temperatures as the season progress.
Together, we can help others become a little less stressed, by saying something encouraging, with acts of kindness and perhaps inviting them to share in a meal. I believe also you must learn to trust your inner voice. Pay closer attention to peoples attitudes, words and actions. With all of our knowledge, we must 1st learn to take time for self! Taking time for yourself adds strength and healing to you. What about You? So rememeber to make time, take 2-4 hours out for yourself. Your mind and body will better serve you. Try it, because a little rest and relaxation goes a very long way. Plan today to go somewhere quite or find a cozy spot at home, DO this stop don't talk yourself out of this gift to your overall health and emotional wellness. YES let's DO this, you must give yourself permission and plan it. Here are few simple steps to help you, process through.
Let's start! Tell yourself now, I want this and it's good for me!
Now let's take action. . . . . . .
1. Tell your family/friends you need TIME to REJUVENATE YOURSELF!
2. Gather a few things & go to the cozy spot you've been imagining.
3 MUTE/TURN OFF cell phone.
4. Put on soft relaxing and soothing music.
5. Get in comfortable and snuggy position.
6. Close your eyes and listen & feel your heartbeat.
7. Begin to breath deep and exhale long! (open yourself to peace)
8. Tell each negative thought to go!
9. NOW! Thing about good things and how you want to feel well!
10. Repeat the breathing and continue to enjoy your much needed QUIET TIME!
Please share with us: What you are doing to release the stress? Share your thoughts on the comment section or www.twitter.com/ElizaDukes #UWin #BeWell #BeWhole
Some opinions expressed are by
www.medicinenet.com/holiday_depression_and_stress and are their own. And some opinions come directly from Eliza Dukes, your Breathing & Stress Instructor! Photo Credit: unknown
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6 FOODS PROVEN TO REDUCE STRESS LEVELS
Whatever kind of joy and peace you want, during the holidays is up to you. So today together, let's start by de-stressing one step at a time! Let's not focus on how you felt in 2015, let's take action towards a much better outcome! Now take about 5 Deep Breaths! Are you relaxed great, now we can get started focusing on foods that may help improve your mood! Come on let's make 2016 holidays even better!
Please listen! Stress is the body's response to the environment, and, like most things, it can be both good and bad. It can help increase our focus and productivity, but it can also be detrimental to our health.
You've probably experienced the side effects of bad stress—racing heartbeat, heavy breathing, a pounding headache and sweaty skin—which can lead to a more serious toll on your body. The good news is that you don't have to look far to reduce this bad stress; maintaining a healthy and balanced diet can go a long way.
According to a Penn State study, pistachios can reduce vascular stress. Pistachios have a high healthy fat content, lots of fiber and plenty of antioxidants to keep blood vessels open and relaxed during stressful moments. A great afternoon snack, pistachios also work well as a yogurt topping or baked into delicious cranberry cookies.
Cashews are full of many nutrients that may help reduce feelings of stress. They're a good source of magnesium, which plays a significant role in stabilizing energy as well as regulating the nervous system. Cashews are also abundant in vitamin B6, which helps produce serotonin, a lack of which can affect your mood. For a sweet way to get your dose of these nutrients, grab some dark chocolate covered cashews and snack away.
Sure they're small, but seeds are full of health promoting and stress reducing benefits. For example, pumpkin seeds, like cashews, are rich in magnesium, which is important for a healthy nervous system. Or consider sunflower seeds; they're full of tryptophan, an amino acid that aids in the production of serotonin and melatonin, both of which influence sleep and mood. You can easily add seeds into your favorite recipe, or sprinkle some on a plate of greens to give your salad a boost of nutrition and a little crunch.
This super popular superfood is rich in important phytochemicals such as carotenoids and phenolics. These compounds have antioxidant capabilities that reduce inflammatory and oxidative stress, which happens when there's an imbalance of antioxidants and free radicals in your body. You can eat avocado as is, spread it over some toast, or make this favorite twist on guacamole.
We all know leafy greens are essential to good health. Spinach, kale, and collard greens, in particular, are high in vital stress-reducing nutrients and minerals such as B-vitamins, which help maintain energy, regulate mood, and improve brain function. Ready to start adding more vegetables to your diet? We recommend this tasty kale quinoa salad!
When you think of chamomile, you probably think of bedtime, as this herb is often noted for its ability to aid in sleep. But it can also improve your health in other ways. Chamomile is often used to reduce symptoms of various ailments such as hay fever, inflammation, and insomnia. Also, because it contains glycine, an amino acid that can relieve muscle spasms and relax nerves, chamomile is particularly helpful in reducing stress levels. Next time you're feeling overwhelmed or anxious, brew a cup of chamomile tea.
Reducing stress can be as simple as making a few small changes to your diet. These six foods can keep both your mind and body in good health, allowing you to lead a more balanced and satisfying life.
Consider This: Eat Mindfully! Turn off cell phone or mute it and rest and enjoy the food. Think on good things that uplift you. Process the negative thoughts and gather some peaceful solutions! -Eliza Dukes
We are glad to have you here! Please share this information with your friends and family, don't be selfish! Our Anti-Stress Solutions are changing lives.
For more information contact us: for Group Session in Home gathering your family or friends together to destress, or Coworkers! YES we help strengthen someone's life! Call us today at 302-300-1884
Some opinions expressed thanks to: Nuts.com/healthy-eating/foods-to-reduce-stress. Photos: Elena M. Tarasova / Shutterstock.com, Don Pablo / Shutterstock.com, Karen Sarraga / Shutterstock.com, Marie C Fields / Shutterstock.com and are their own. And some opinions come directly from Eliza Dukes, your Breathing & Stress Instructor!
Eliza Dukes, CEO of The Breathing Experience
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