My discussion with cardiologist, Dr. Todd Hurst, on the importance of stress management, common myths, simple changes, and best practices for adopting new stress management techniques.

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Adopting Stress Management Techniques: Podcast Key Take-Away Points

Stress can be experienced as physical and/or mental symptoms.

  • Typically it occurs in reaction to an outside stimulus and resolves when the stressor goes away.
  • Unfortunately, the symptoms can be pretty vague, like
    • Excessive worry
    • Uneasiness
    • Tension
    • Headaches or body pain
    • High blood pressure

Common myths about mental health:

  • Mind and body are separate.
  • All stress is bad.
  • It’s weak to ask for help.
  • Stress is the same for everyone

Simple techniques to decrease stress:

Develop a breathing practice. (Body Technique)

  • Deep breathing stimulates the vagus nerve
  • Improves resiliency
  • Helps with depression, mood and anxiety disorders, and PTSD
  • Decreases GI issues
  • Facilitates immune system
  • Boosts homeostasis, affecting satiety and energy
  • Relaxes the body, facilitating sleep

Develop a gratitude practice. (Mind Technique)

  • 40% of our happiness levels can be attributed to things that are related to our intentional activity.
  • Gratitude practice can boost our happiness set point by up to 25%.[1]
  • Identify 3 good things/day that brought you happiness or made you feel grateful.

How to implement these stress management techniques:

  • Focus on simple changes. (Think in grandma terms!)
  • Evaluate the core areas of wellness and choose one area to improve:
    • Sleep (rest)
    • Nutrition
    • Movement
    • Relationships
    • Purpose & Meaning
    • Environment
    • Resilience
  • Make one change at a time. Choose something and start.
  • Set a small, realistic goal.
  • Connect with a health coach.

Helpful Links

A Few More Breathing Practices:

HealthspanMD website

Small Changes, Big Transformation

Implementing small changes to manage our stress is one way to prioritize our health and build resilience. Wellness doesn’t have to feel so overwhelming. Give this practice a try this week and let me know how it goes!

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[1] Emmons, R. (2007). Thanks! How the new science of gratitude can make you happier. Boston: Houghton Mifflin Company.