Video Discription |
Here are 8 proven ways that you can lower your stress and cortisol.
High levels of cortisol caused by chronic stress can wreak havoc in our bodies. High levels of cortisol can result in a chronic state of inflammation in your body and it is linked to many health problems like fibromyalgia, chronic pain, metabolic syndrome, anxiety, depression, ibs, sleep problems, and even autoimmune conditions.
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PLAYLIST FOR STRESS REDUCTION:
https://youtube.com/playlist?list=PL1lUhuKpYUYrEYPfh8dBXvWfeEtIphgzG
PLAYLIST FOR INSOMNIA & SLEEP ANXIETY:
https://youtube.com/playlist?list=PL1lUhuKpYUYoq2g2GlxmYyjz2yg1L6gJ9
PART 1 - Help! Iโm Stressed & Exhausted
https://youtu.be/vIb_HRcMr78
Chronic stress interrupts the homeostasis or balance in your body and your nervous system. But the main reason that daily stress contributes to health problems is due to having too much cortisol in your blood stream.
Because we canโt always get rid of stress, we must learn to better manage or cope with it and do what we can to reduce our cortisol level. Our mental and physical health depends on it. Here are 8 ways that are proven through research to lower your cortisol.
1. The first way to reduce stress and cortisol is to spend at least 20 minutes daily outdoors in nature, in green spaces, parks, woods, hiking trails.
Researchers Roe and colleges (2013) found that people that live in areas with higher amounts of green space had significantly lower levels of cortisol than those that did not.
2. Researchers Beetz et al., (2012) found that caring for and playing with our pets lowers not only our perception of stress, but lowers our blood pressure, anxiety, cortisol level and even raises oxytocin level.
3. The third method to lower your stress and cortisol is by engaging in creative projects such as playing a musical instrument or knitting or creating visual art.
Researchers Kaimal et al. (2016) found that painting for 45 minutes significantly dropped the cortisol levels of their study participants.
4. Researchers recommend regular exercise of 20-60 minutes a day, but (Kreher and Schwartz, 2012) report that repeated high intensity activity with little to no recovery time in between can actually raise cortisol levels. So, the general advice is exercise, but donโt overdo it.
5. Number 5 is difficult but do the best that you can to set boundaries and balance your work life and down time or your home life. Do your best to preserve time for you.
6. Number 6 is about your diet. Overall, having a balanced, healthy diet with high quality carbohydrates and good nutrition is best for managing your cortisol.
7. Number 7 is having a routine of unwinding at the end of the day.
This helps to reduce your stress and your cortisol. I have many videos on meditation, square breathing, progressive muscle relaxation, all practices that help to reduce your stress and cortisol.
8. And finally, number 8, you need good, quality sleep. Sleep deprivation is associated with high levels of cortisol.
Knowing the havoc that high levels of cortisol cause in your body, it is essential for good mental and physical health that you begin to incorporate someโฆ. if not all of these 8 proven ways to reduce your cortisol level in your body.
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Until next time...I will see you in session,
Paige
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(Although Paige Pradko is a licensed psychotherapist, the views expressed on this video and this YouTube channel including comments or any related content should not be taken for medical, psychological or psychiatric advice. Always contact your physician and mental health provider before making any decisions related to your physical or mental health.) |