My Stress Relief Methods

Finding Calm in a Busy World (for the 40+ Crowd)

Medical Disclaimer: It is essential to consult with a qualified healthcare professional before making significant dietary, or any other changes, especially if you have any existing health conditions. This is what works for me.

Let's be honest, life after 40 can get a little complex shall we say. Juggling work, family, and maybe even health issues can leave you feeling like you're constantly running on a hamster wheel. And while we can't always eliminate the stressors in our lives, we can learn how to manage them better.

I've tried different stress relief techniques over the years, and I've found that a holistic and mindful approach works best for me. It's not just about finding a quick fix; it's about creating a lifestyle that prioritizes well-being. If you're would like to replace stress for calm, while achieving a better work-life balance, keep reading.

My Morning Green Tea Recipe

I start every morning with a cup of green tea. This is my recipe designed to soothe the mind and boost gut health (because, yes, your gut plays a role in stress too!). I have this every morning instead of coffee and I find my energy level is not as jittery, which enables me to focus better on daily tasks.

Here's my simple recipe:

• 8-12 oz of hot filtered water

• 1 tablespoon loose-leaf green tea

• 1 piece of fresh ginger, smashed

• 1 piece of fresh turmeric, smashed

• Juice of half a lemon

Instructions:

1. Add the ginger and turmeric to your mug.

2. Pour hot water over the ginger, turmeric

3. Add a squeeze of lemon juice.

4. Add your tea leaves.

5. Cover and let it steep for 3-4 minutes.

6. Sip and enjoy!

I start with the water just below boiling, which goes against most tea brewing instructions. I put the ginger and turmeric in the water to help extract the ingredients a little better. I then use the lemon juice to further lower the temperature that is more suited for steeping the tea. I’m not super exact on the temperature of the water, but I believe this method gives me the most benefit from the ingredients.

I intentionally avoid sweeteners to minimize sugar in my diet, and I simply enjoy the taste without sweeteners. Feel free to add a touch of honey or your preferred natural sweetener if you like.

Why this works: Green tea is packed with antioxidants and L-theanine, an amino acid that promotes relaxation. Ginger and turmeric are powerful anti-inflammatories, and lemon juice adds a vitamin C boost.

Meditation: My Mind's Best Friend

Meditation used to intimidate me. I thought it was all about emptying your mind completely, which seemed impossible. But then I learned that meditation is simply about observing your thoughts without judgment. And it's easier than you think.

Here's how to get started:

1. Find a comfy spot: Sit or lie down in a quiet place where you won't be disturbed.

2. Set a timer: Begin with just 5-10 minutes and gradually increase the time as you feel comfortable.

3. Focus on your breath: Close your eyes and pay attention to the sensation of your breath as it flows in and out.

4. Notice your body: Bring awareness to how your body feels. Maybe your toes tingle, or your forehead feels relaxed – just observe.

5. Embrace wandering thoughts: Your mind will wander, and that’s ok. When it does, gently guide your attention back to your breath.

6. End with intention: When your timer goes off, open your eyes, take a deep breath, and notice how you feel.

Tips for success:

• Consistency is key: Aim to meditate at the same time each day to establish a routine.

• Be patient: It takes time to develop a meditation practice. Don't get discouraged if your mind wanders – it's all part of the process.

• Try guided meditations: If you find it helpful, use a guided meditation app or video to help you stay focused.

Breathing Exercises for Instant Calm

When stress hits you like a wave, breathing exercises can be your lifeline. They're quick, easy, and you can do them anywhere, anytime.

My favorite technique:

1. Set a timer for 5 minutes.

2. Inhale slowly through your nose.

3. Exhale slowly and completely through pursed lips. (Imagine you're blowing through a straw.)

4. Repeat until the timer rings.

This simple exercise helps slow your heart rate, calm your nervous system, and bring you back to the present moment. If I have a sudden need and I’m pressed for time, doing just three breaths according to the instructions can be a tremendous help.

Nourishing Your Body, Calming Your Mind

What you eat has a profound impact on your stress levels. A diet filled with processed foods, sugar, and unhealthy fats can leave you feeling sluggish, inflamed, and more susceptible to stress. On the other hand, a gut-healthy diet can improve your mood, energy levels, and resilience.

Focus on These Foods:

• Fiber-rich fruits, vegetables, and whole grains: These feed the beneficial bacteria in your gut.

• Protein: I primarily get my protein from chicken, fish, and beans. I cook with healthy oils and without sauces, with dry seasonings for added flavor.

• Prebiotic foods like garlic, onions, and bananas: These also support gut health.

• Probiotic-rich foods like yogurt and sauerkraut: These introduce good bacteria into your digestive system.

• Foods high in omega-3 fatty acids: Think fatty fish, flaxseeds, and walnuts.

• Plenty of water: Stay hydrated to support optimal digestion and overall well-being.

Limit These Foods:

• Ultra-processed foods: These often contain additives and unhealthy fats that can negatively impact your gut and your mood.

• Sugary drinks and excessive sugar: Sugar can contribute to energy crashes and mood swings.

Get some Sun on Your Face

Andrew Huberman, a neuroscientist and professor at Stanford University, emphasizes the importance of morning sunlight for overall health and well-being. Here are the key points he has discussed regarding sleep and sunshine in the morning:

Circadian Rhythm Regulation: Morning sunlight helps set the body's internal clock, which improves wakefulness and sleep quality. [2][4].

Exposure Duration: He recommends spending at least 5-10 minutes outside in the morning sunlight without wearing sunglasses, even on overcast days. [1][3].

Benefits: Morning sunlight exposure has numerous benefits, including better mood, improved sleep, hormone regulation, stress reduction, and enhanced metabolic function. [2][3].

Safety: It is crucial to look in the direction of the sun without staring directly at it to avoid eye damage. Wearing contacts or glasses is fine, but sunglasses or blue blockers should be avoided during morning sunlight viewing. [3].

Importance: Huberman considers morning sunlight exposure one of the top five actions for supporting mental health, physical health, and performance, alongside sleep, movement, nutrient intake, and relationships. [3][4].

Citations:

[1] https://www.jj-fit.com/blog/light

[2] https://ai.hubermanlab.com/s/_0mWjhQo

[3] https://www.inc.com/justin-bariso/andrew-huberman-how-to-focus-have-more-energy.html

[4] https://www.businessinsider.com/andrew-huberman-swears-by-morning-sunlight-healthy-circadian-clock-2023-11?IR=T&international=true&r=US

Move Your Body, Release Stress

Exercise is a fantastic stress reliever. It doesn't have to be intense – even a brisk walk, a yoga session, or a bike ride can make a difference. My favorite is a walk in the woods with a light rain.

Here's why exercise works:

• Releases endorphins: These are natural mood boosters.

• Reduces stress hormones: Physical activity helps lower cortisol levels.

• Improves sleep: Regular exercise can contribute to better sleep quality.

• Provides a mental break: Focusing on your body and your movements can help you take your mind off your worries.

Find activities you enjoy and make them a regular part of your routine.

Creating Your Stress-Free Zone

Ultimately, finding your stress-free zone is about listening to your body and giving yourself permission to prioritize well-being. It's about creating a lifestyle that nourishes your mind, body, and soul. So, go ahead and experiment with these techniques, find what resonates with you, and remember that even small steps can make a big difference. You deserve to feel calm, centered, and in control, no matter what life throws your way. You can do this!

Medical Disclaimer: It is essential to consult with a qualified healthcare professional before making significant dietary, or any other changes, especially if you have any existing health conditions. This is what works for me.

More Resources:

My Current Favorite Tea - Organic Positively Tea Company, Pu-Erh Tea, Loose Leaf, 16 Ounce

https://amzn.to/4dMn7qI

Tea Infuser for Loose Tea (1 Pack), 18/8 Stainless Steel Tea Strainer, Extra Fine Mesh Tea Diffuser for Brewing Tea, Spices & Seasoning. https://amzn.to/4h8aaKN

How to Meditate with Pema Chodron - https://amzn.to/3BZbAac

Guided Breathwork Meditations for Beginners - https://amzn.to/3A0HkeH