stress less

How Stress Affects Your Brain, And What You Can Do About It

If you find yourself regularly feeling overwhelmed by the day that’s ahead of you, believing that getting through the workday is a chore rather than an exciting challenge, or feeling completely drained by midday, you’re not alone. Millions of Americans, and many of them women, are in the same boat as you. What’s behind it all? Stress! There’s good news, though: Once you understand what stress is and how your body reacts to it, you have a powerful tool you can deploy to combat it. And that magical tool is called relaxation! Now, hold on, we know what you’re thinking: “Um, of course I’d like to relax, but that’s easier said than done.” Or is it? Read on, because we’ve got you. Stress By The Numbers Nearly 75% of Americans report experiencing varied symptoms of stress at least once a month. Anger, irritability, nervousness, fatigue, and anxiousness are symptoms reported in nearly a third of the population. Chronic fatigue syndrome, at 0.4% of the population, is a major concern for Americans. That’s a whopping 836,000 to 2.5 million individuals nationwide. However, a good 40% of working individuals feel job-related stress is the bigger concern for them, feeling stressed or extremely stressed in the workplace. The sources of stress are wide-ranging—from the economy and world events to personal relationships and finances. But stress disproportionately impacts more women than men. And that’s no surprise. Women, especially working women, simultaneously juggle responsibilities at home and in the workplace. As a result, they get busy with their daily tasks and forget to find time for themselves—a vital prerequisite to relaxing and destressing. How Stress Affects Your Brain While it’s important to realize that relaxation is the key to preventing stress before you experience it, and fighting stress once it’s upon you, it may help to understand how your body deals with stress. And the key to that understanding lies in our brain. The limbic system in our brain acts as the control center for processing stress. A closely-related subsystem, the prefrontal cortex, works to process stress signals and determine a response to them. Signals are sent to the amygdala (part of the limbic system) to trigger a fight-or-flight response to the stressful situation. The hypothalamus (another part of the limbic system) then carries out the appropriate response by opening glands and releasing adrenaline and cortisol, stress-fighting chemicals produced by the body. Our brains are excellent at perceiving stressful situations and delivering a hormonal response to them. However, here’s the problem: Unless we learn to relax and reduce stress in our lives, those chemical reactions might do more harm than good to our bodies. RELATED: The Power of Breakfast: Boost Your Brain with the Most Important Meal of the Day Why Women Are So Stressed Women tasked with playing multiple roles at home, work, and in other areas of society, experience more stress than men do. As a result, they aren’t able to pause, take a step back, and relax their way out of a stressful situation. From lack of focus and sleeplessness to nausea, upset stomach, and chest pains—it all adds up over time. Women facing acute stress—stress triggered for a short period of time—might overcome those moments without a proper stress management strategy. Stress, brought about by childbirth, anxiety over a new relationship, impending separation or divorce, or taking on a new role in the workplace, can sometimes pass without employing strategies such as stress relief mitigation. However, when left without an appropriate coping mechanism, acute stress may transform into chronic stress. If you don’t master the art of relaxation to destress, your brain’s amygdala will constantly send fight-flight signals to the hypothalamus. This will result in a continuous flood of adrenaline and cortisol in your body, which can be detrimental to your overall health. Relaxation Tips to Stress Less Relaxing—or Stress Less as we like to call it here at Nutritious Life—is a critical stress management strategy. When you find yourself overwhelmed by stress, pause, stop everything you’re doing, and listen to your body. Take a deep breath and ask yourself: What do I want right now? How am I feeling right now? Why do I feel this way? This strategy acts as a “circuit breaker” that disengages your body and mind from the ongoing (or upcoming) stressful situation. It allows your brain to think logically, and develop a more rational response to combating stress. Some other helpful relaxation strategies include: Meditation and deep breathing Practicing yoga Getting a massage or going to a spa Working out or going for walks Taking frequent work breaks Learning to take time for yourself (park your motherly or spousal responsibilities for a moment each day and do fun things instead) Practice delegation and task breakdown (deconstruct a huge project into manageable smaller tasks, which gives you more time to take it easy instead of constantly being on the go) Reach out to friends and family and chat about bucket-filling topics that don’t stress you out For women that lead a hectic work or home life (aka, all of us!), it can be challenging to take scheduled breaks to get to the gym or a spa to relax. If you’re feeling stress build up but are stuck at work or somewhere you can’t get away, try this quick stress-busting reset: inhale deeply, exhale,counting to ten as you release your breath. Do this at least five times, but as many times as you need to. Of course, lifestyle choices, diet, ensuring you get sufficient quality sleep each night, and nutrition also play an important role in staying healthy and stress-free. (This is why we’re such proponents of the 8 pillars of a Nutritious Life.) Staying up late every night, excessive consumption of alcoholic beverages, smoking, or drinking too much coffee—especially near bedtime—can destabilize your relaxation routines. Embracing a more organized schedule, either at work or home, also contributes to destressing and relaxation. You may also find supplements, such as magnesium, and vitamin B12, help with managing

Turn Your Next Trip Into a Sleep Retreat: The Latest Trend in Health and Wellness

If you’re craving a getaway that involves some serious snooze time, a sleep retreat may be the indulgence you’re searching for. One of the latest trends in health and wellness, sleep retreats are sanctuaries that focus on guiding guests on improving their sleep quality. These package deals are hosted by upscale spas and hotels and come with doctor-designed sleep and lifestyle itineraries. They’re created to invigorate extra-fatigued patrons by teaching them the delicate art of sleep in order to repair poor slumber habits. The Stats on Sleep According to the American Sleep Association, approximately 50 to 70 million adults in the U.S. have a sleep disorder. Insomnia tops the list affecting roughly 30% of adults on a short-term basis while 10% suffer from chronic insomnia. As a whole, 35% of American adults report getting less than seven hours of shut-eye on a typical night. This is considered insufficient sleep. Too many consistent nights of reduced quality of sleep can lead to sleep deprivation. This results in numerous health complications, including hormonal imbalances, cardiovascular conditions and a weakened immune system. In fact, a paper published in the scientific, peer-reviewed journal Healthcare reports that insufficient sleep is a global public health epidemic. The Sleep Foundation recommends that adults up to the age of 64 get anywhere between seven to nine hours of sleep each night while those 65 and older are advised to keep their head on the pillow for seven to eight hours. Why Sleep Retreats Are on the Rise “Sleep is a big deal these days,” says Michael J. Breus, Ph.D., “The Sleep Doctor” who is a clinical psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. “Since COVID began, everyone wants to learn how to sleep better.” While Dr. Breus thinks that a sleep retreat is “a perfect place for education, due to less distractions, less stress and more interest in health,” you should keep in mind that some destinations that claim to be sleep retreats are not quite “legitimate.” “The experience will vary from place to place and really depends upon if the resort or property is involving a sleep doctor,” says Dr. Breus. “There are many people calling themselves ‘sleep specialists’ who have no advanced degrees and give ‘guidelines’ that have little to no value.” Furthermore, some packages labeled as “sleep programs” are simply offering relaxation services, such as massage and reflexology. “To be clear, the objective is better sleep,” he states. “In fact, the data would suggest that doing a massage before bed is not particularly sleep-inducing, but more relaxing. Again, not really sleep-focused.” Top Sleep Retreats If following a Dr. Breus-approved sleep-enhancement program in a blissful environment sounds like paradise, then check out these four luxurious destinations: Six Senses in Ibiza (Image: Senses Ibiza) The Sleep Wellness Program on this small Spanish island in the western Mediterranean combines advice from a sleep physician with yoga, meditation, cryotherapy and other treatments. Over the course of three, five or seven nights, guests can expect a personal consultation, wellness screening and gift bag of sleep amenities. Their sleep will also be tracked throughout the stay. Plus, this exotic resort accommodates only 137 guests and serves locally-grown, farm-fresh food and beverages. “This is an excellent program created by a world-renowned sleep specialist,” says Dr. Breus. “It has multiple aspects, including room amenities, specific mattresses, education and a sleep ambassador who has been trained by a sleep doctor to help educate guests. This is the best of the bunch by far.” Average Price Per Person: $510 for 3 nights, $730 for 5 nights, $1,070 for 7 nights Anantara Peace Haven Tangalle Resort in Sri Lanka (Image: Anantara) The Deep Sleep Ayurveda Program begins with a technology blackout. This is followed by an evaluation with an ayurvedic doctor and a personal dosha record. The lush resort promises deep sleep with the aid of an in-person “Slumber Guru” ritual and other soothing treatments. These include acupuncture and a shirodhara treatment (which involves warm oil drizzled on the forehead and massaged in specific patterns from the right to left temple, followed by a scalp manipulation). The schedule also includes calming activities such as visiting a pottery village, kayaking in a lagoon, spending time in a Buddhist temple and dining while overlooking a large coconut plantation by the Indian Ocean. “This program offers a visit with an ayurvedic doctor and a night with a Slumber Guru experience,” says Dr. Breus. “While I have no idea what this means, this plan seems to fall within the basic ideas of ayurveda sleep practices. Therefore, it feels a bit more authentic for that cultural experience.” Average Price Per Person: $820 for 5 nights Longevity Health & Wellness Hotel in Portugal (Image: Alvor) The Longevity Sleep Optimization program is a seven-night experience that aims to help guests regain sleep quality. It does this by offering a sleep apnea check-up and multiple integrative health exams. These include things like a physical, plus nutritional, fitness, heavy metal and cardiovascular evaluations. Tranquil therapies include a personal training session, yoga, massage therapy, guided meditation, energetic healing therapy and craniosacral therapy. The icing on the cake is the panoramic views of the bay of Alvor from this secluded hotel in Portimão. “This one actually has some sleep-related activities and there appears to be a sleep apnea screening,” says Dr. Breus. “It’s also very expensive!” Average Price Per Person: $3,780 for the 7-night program only (price does not include resort accommodations) Preidlhof Luxury DolceVita Resort in Italy (Image: Preidlhof) A seven-day journey at the spa hotel in the South Tyrol province in northeast Italy starts with a sleep analysis and heart health session. It continues with a heated quartz and sound treatment and a body therapy treatment (which releases emotional blocks, anxiety, and imbalances). Finally, guests are treated to a sleep ritual that incorporates a face and front body massage. The five-star hotel—complete with 10 pools and a six-floor “sauna

How to Calm Your Mind at Night

Tell us if this sounds familiar. You’re exhausted and can’t wait to get into your cozy bed, yet the moment you try to settle in, your mind starts to go over all the things you didn’t get to that day. Or, you wake up in the middle of the night worrying about the following day. The next thing you know, it’s been two hours and you’re still awake. Our busy brains can be one of the biggest sleep saboteurs. These unprecedented times are adding heightened anxieties that can exacerbate the issue. To make matters worse, researchers at the University of California Berkeley have found that a sleepless night can trigger anxiety up to 30% versus a full night’s sleep which can calm emotions. This leaves us with a tricky conundrum. We need sleep to keep our anxiety at bay, yet our anxiety is keeping us up. So, what do we do? We talked to leading sleep experts to get their top tricks to calm our minds at night. HOW TO CALM YOUR MIND AT NIGHT Create a Nightly Bedtime Ritual You all know we love a bedtime routine, so it bears repeating. Just like you would do for a child, you want to go back to basics and set up your own nighttime rituals. “Do the same things before bed so your brain knows it has to start preparing for sleep,” says Colin House, Intellibed’s sleep expert. Some things to add to your routine could include: Turn off all your screens at least 30 minutes before bed and dim the lights Read Meditate Journal to get out all the looming to-dos populating your brain All of the experts we spoke to said we should go to bed at the same time and wake up at the same time each day. “Our bodies need routine in order to sync our circadian rhythms. Create and maintain a bedtime routine,” says Lauri Leadley, CCSH, RPSGT, co-founder of Valley Sleep Center. She also recommends you start your day off with an alarm that is gentle and soothing, not a sound that creates tension. Check out how NL founder Keri Glassman sets herself up for sleep success here! Try Progressive Relaxation Dr. Thanuja Hamilton recommends progressive relaxation for those middle-of-the-night wake-ups. The process involves actively relaxing each body part from head to toe by tensing it up and then relaxing while breathing out. “You end up taking your body to an even more relaxed state than it was at rest,” explains Dr. Hamilton, who is medical director at Jefferson University Hospital Sleep Lab. “The hope is that you can distract yourself while relaxing. The goal is that you fall back asleep before getting to your toes.” Avoid the Temptation to Reach for Your Phone Limiting exposure to blue light will help your body fall asleep naturally. “Before bed, download your favorite meditation (we recommend MindTravel meditations) and add them to your Amazon playlist,” says Murray Hidary, the mastermind behind MindTravel. “This way, all you have to do is say, ‘Alexa, play MindTravel Sleep’ and you’ll be able to relax without picking up your gadget.” Focus on Your Breath Meditation is a great way to help calm your mind. But, if you have a partner, you may not want to play a guided meditation and wake them up. Hidary recommends a simple box breath technique that you can do in silence. You breathe in for four counts, hold it for four counts, exhale for four counts, and hold for four counts, etc. “Meditation is simply bringing your focus to the present moment,” he says. “Any time your brain wants to put its attention on the sleep you’re not getting, the things you forgot to do today, or worse … work, put your focus back on your breath.” If you really need that guidance, headphones can help. “You can also utilize imagery by imagining yourself somewhere you love, like a beach,” says Leadley. “Sync your breath with the sound of the ocean waves. See, hear, and smell all the things around you in this beautiful, calming place. This will help detour your thoughts and worries so that you can relax and drift off to sleep.” If after 15 minutes you’re still awake, Leadley suggests that you get out of bed and read under a dim light until you feel sleepy, and then return to bed. Don’t Beat Yourself Up About Not Sleeping Obsessing about the fact that you aren’t sleeping can further your inability to fall back asleep. Studies have shown that it’s not the total of uninterrupted sleep that makes a difference, but rather the aggregate total,” says Hidary. “So, if you find yourself in a pattern of waking up in the middle of the night and needing to nap in the middle of the day, give yourself the rest that your body—and your brain—needs.” Have Sex Yup, you read that right. More than one of our experts recommended having sex before going to bed. The hormones that are released when you climax boost oxytocin (the hormone that makes you feel closer to your partner) and lowers your cortisol (stress-related hormone) levels. So, you’ll be feeling happy and relaxed, which are two great helpers in igniting sound sleep. (photo credit: Shutterstock)

7 Steps to a Healthy Divorce Plan

There is no doubt that many couples have struggled since COVID hit—and for understandable reasons. Unemployment, financial stress, home schooling, death of loved ones, mental health issues, and mandated quarantining have all added stress to even the strongest couples. A recent survey found that about one-third of couples have faced damaging traumatic stress in their marriage over the course of 2020. There are conflicting reports as to whether the divorce rate is, in fact, increasing. However, some experts are stating that the spike is imminent in 2021. Communicating with your partner, trying to work through issues, and seeking out counseling should always come before rushing to leave the marriage. But, not all relationships are meant to last—and, sometimes getting a divorce is actually an act of self-care. In the end, staying in an unhealthy relationship can cause severe damage to your mental health. We spoke with divorce lawyers and couples therapists to learn how you can set yourself up for a healthy divorce plan and protect your mental health during this challenging time. STEPS TO A HEALTHY DIVORCE PLAN ARM YOURSELF WITH KNOWLEDGE “Learning how to live again as a newly-single person after years of being in a marriage can feel jarring,” explains Sabrina Shaheen Cronin, Founder and Managing Partner of the Cronin Law Firm. “The best way to prepare is to make sure you understand yourself and your needs, take care of yourself mentally and emotionally as best you can, surround yourself with positive and supportive people, and learn how to discern who to trust moving forward.” If you are currently going through a separation or divorce or are heading down that path, it’s important to be prepared for the mental strain that is coming your way. Finding a good therapist is just as important as obtaining your lawyer. In addition to protecting your mental health, looking at your finances should be top of the list. In an ideal world, the process would be simple and all of your assets would be divided equally. But, this isn’t always possible for a number of reasons such as children or prenuptial agreements. To start preparing for the business side of divorce, you’ll need to start by gathering all the financial information you have (both yours and your spouse’s). This way, when you’re going to speak with an attorney or mediator, you can answer specific questions, and they can provide you with answers and realistic expectations. If you’re the one making the decision to divorce, Cronin advises to make sure you’re in the best frame of mind possible to make thoughtful, well-informed decisions rather than acting impulsively. “Meet with different lawyers to find out what it will cost you to retain the lawyer with whom you feel most comfortable,” says Cronin. COMMIT TO MOVING ON AND LET GO OF BLAME “Couples divorce when they feel defeated in their efforts to reach mutual understanding, and often struggle to truly let go of the need and hope to be understood on their terms,” says Dr. Orna Guralnik from the SHOWTIME documentary series COUPLES THERAPY tells Nutritious Life. She explains that this is accompanied by a difficult mixture of anger and a sense of shame and failure. “The worst divorces are those that actually never really end, in the sense that people remain stuck in using their ex-partner as an object to project upon and blame for their suffering,” continues Dr. Guralnik. Instead, she recommends we try and focus on forgiveness. While this may seem impossible at times, it’s a healing process that can provide a deeper, and sometimes faster recovery. Try and let go of blame and learn to respect each other’s own needs—and remember who the ex-partner actually was and is. “When people let go of blame and make room for mutual respect and compassion, they can establish a deep and meaningful post-divorce relationship that has its own beauty,” she says. TAKE OUTSIDE ADVICE WITH CAUTION A lot of people around you are going to try to give you advice. While it may be from a place of love, their words may only confuse or incite you. “Sometimes, even the most well-intentioned friend or family member only makes matters worse,” Cronin says. “Heeding legal advice from the sidelines is also not recommended because no one truly understands the process and the nuances of your case like your lawyer does.” If you’re really looking for support, therapy is usually the best route. “Understanding your feelings with a mental health professional can give you the proper tools to take with you on your next steps,” says Lauren Peacock, best-selling author of “Female. Likes Cheese. Comes with Dog.: Stories About Divorce, Dating, and Saying “I Do” and the creator of The Divorce Case subscription box. “If this is not an option, confiding in a close friend about your struggles and even journaling these feelings often helps.” THINK OF OTHERS IMPACTED If you share children with someone, you’re going to remain connected on some level. “I counsel many clients to understand and accept that although you’re divorcing, you can remain family,” Cronin explains. “It may take some time to put aside hurt feelings, but for the betterment of your children and the overall feeling of peace among the chaos, it is far better to remain friendly than bitter enemies.” All experts advise talking to a therapist about how to speak to your children regarding the changes happening. It is also recommended that children speak to a counselor to discuss this challenging and emotional time. BE STRONGER THAN YOUR CIRCUMSTANCES “If you are lonely, depressed, or feeling anything other than at peace in the marriage, you should work on yourself first.” says Cronin. Along this journey, it is important to remember that while this part of your relationship is ending, you still cared for this person. You may have had children together and will forever be in each other’s lives to some degree. Showing empathy along the way, even in the most difficult moments, can help not

Bedtime Stories for Adults: The Best Apps and Podcasts to Lull You to Sleep

Attempting to juggle work, family, friends, extracurriculars, exercise, household chores—and, oh yes, the stress of a global pandemic—means that it often feels like there’s barely enough time to take a deep breath, not to mention get adequate rest. As a result, more than 1 in 3 American adults are “short sleepers,” which means they get less than 7 hours of slumber a night, according to the U.S. Centers for Disease Control and Prevention (CDC). While numerous studies have suggested that subjecting our eyes to the blue light emitted from our computers, phones and tablets close to bedtime decreases the amount of restful REM sleep and impacts the body’s natural circadian rhythms, tech can actually be a beneficial tool for getting some R&R if used correctly. Here’s a hint: By lowering the light output and listening instead of looking, you’ll sleep more soundly. And we can’t stress enough the importance of a good night’s sleep. We also know that bedtime stories don’t have to be for the kids only. That’s why we’ve rounded up some of the best bedtime apps to help busy adults sleep deeper each night. Utilizing white noise, meditation techniques and more, these rest-related apps and podcasts offer serenity now. RELATED: 3 Simple Health Hacks for Better Sleep Bedtime Stories for Adults: Apps and Podcasts for Deep Sleep White Noise Lite App If you can’t wind down using the automated white noises most machines offer, this is the sleep app for you. It allows you to build your own combo of soothing sounds to create a personalized sleep soundtrack. Layer and loop 40+ sounds already on the app, or record your own to add to your mix. Use it at night for sleep or while working during frazzled moments to help your brain focus. White Noise Lite App: Free; available in the App Store and on Google Play Sleep With Me Podcast Billed as “bedtime stories to help grown ups fall asleep in the deep, dark night,” this app is all about treating us adults to a tale before bed. Inspired by host Drew Ackerman’s own childhood insomnia and with episodes dating back to 2013, each episode of Sleep With Me will talk you through long, subdued and tangent-filled stories. His uber-soothing and monotone voice will likely ease you off into dreamland far before the 60+-minute episode wraps up. Don’t sweat it if you’re still awake, though. There are more than 940 episodes of Sleep With Me in the archives. sleepwithmepodcast.com: available through Apple Podcasts, Spotify and on most major podcast streaming services Sleep Cycle App Do you ever feel like your alarm rings just as you were finally getting into your sleep groove? Stop hitting snooze and start tracking your sleep patterns with Sleep Cycle. Instead of abruptly jolting you awake at the same set time each day, this app uses movement and sound recording and sleep pattern analysis to wake you up gently during a lighter sleep period. Sleep Cycle App: Free for basic or $29.99 per year for premium; available in the App Store and on Google Play RELATED: The Expert Advice You Need to Establish a Sleep Schedule—for You and Your Kids Nothing Much Happens Podcast This podcast’s name describes the concept perfectly. In each episode, yoga and meditation teacher Kathryn Nicolai shares a bedtime story where, well, not much actually happens. Fans say tuning in helps calm their ruminating or racing minds at the end of a long, tense day. If you’re a stickler for a story’s ending, fear not: Nicolai tells the tale once all the way through, then again at a slower pace so you know how it ends (and can drift off to sleep before the final word). nothingmuchhappens.com: available through Apple Podcasts, Spotify and on most major podcast streaming services Slumber App Scroll through a library of meditations, stories, soundscapes, and songs custom-made to quell a busy brain. Each of the techniques used in the audio options—including guided imagery, progressive muscle relaxation and breath control—are specifically chosen because they are recommended by research-based organizations like the National Sleep Foundation. The app is updated weekly, so you can stick with what you love or hop around to find something new. Slumber App: Free for basic, bonus in-app purchases also available; available in the App Store and on Google Play (Photo credit: Shutterstock)

How to Establish Financial Independence

For the Pro is a video series where we speak to amazing business leaders in the health, wellness and nutrition space about what really goes into running a company. We delve into what’s working (and what’s not), how to be an effective and supportive manager, ways to stand out and how to navigate competitive landscapes. ____________________________________________________________________________ When was the last time you really looked at your finances or put together a financial plan … anyone, anyone? We all understand the importance of practicing healthy lifestyle habits. We’re working out, trying to eat right, and prioritize sleep. But, when it comes to finances, sadly, many of us are falling short. Financial health is equally important to our well-being. Financial expert, Samantha Ettus has devoted her career to advocating and supporting women in the pursuit of their dreams. Through her bestselling books, the What’s Her Story? Podcast, and her company, Park Place Payments, she helps women at every career stage — from C-level leaders to administrative assistants to moms returning to the workforce — achieve financial independence. Watch the “For the Pro” episode here where Keri interviews Samantha about the connection between financial health and physical well-being, what we can gain from financial freedom, and strategies to prioritize our finances today. (Photo credit: Shutterstock and Samantha Ettus)

The Biggest Career Mistakes I’ve Made

Ask Keri: What were some of the biggest mistakes you’ve encountered in your career? Keri says: Oh my goodness, where do I even begin?! I’ve made so many different mistakes, I’m trying to think of which bucket to pick from. I was on our weekly Nutritious Life Studio Zoom call last week and we were talking about this very topic actually—mistakes and failures. One person in the group mentioned feeling horrible about a client who hadn’t reached a health goal. This person on the Zoom felt like it was all her fault and had a sense of failure as a nutrition coach. I said to her, “First of all, you’re not alone. Many people feel that way when they’re working with clients.” I went on to share how easy it is to take on your clients’ thoughts, feelings, emotions and even their failures. I absolutely made that mistake probably dozens of times. I would take home all of those emotions and feel incredibly stressed if a client didn’t reach a goal. I’d be up all night worrying about what I could have done and how that person felt. Then, the next day I’d get a call or text saying,”I’m feeling better, I’m great.” What?! I was up all night thinking and worried! I wasted a lot of time and energy over the years when I could have been staying more positive—focusing on continuing to help these clients, but not taking on all of their emotions. Setting emotional boundaries is important. I think that’s something very common when people are first counseling clients. But, you’ll burn out if you keep it up. You have to realize your clients’ may not be reaching their health goals for a million different reasons—genetics, stress etc.—but that doesn’t mean they won’t get there with your help. And, it also doesn’t mean you can’t prioritize yourself and set boundaries. You can always look to do better as a dietitian or a coach. You should always want to learn, especially with nutrition…science is always changing.You have to evolve, you have to grow, and you often have to look at things differently from time-to-time. Of course you have to look at your mistakes and learn from them, but you can’t take on every client hiccup as your own. You’re going to waste a lot of energy and deplete yourself. This may seem like a simple “mistake,” but it’s a big one when you think of all the energy you could waste feeling stressed, worried, and insecure and emotionally exhausted. I wish I had learned this before I got started in private practice. From a larger business perspective, I used to get so wrapped up if something didn’t work out. If it was a brand deal, or a TV show for example, I would be so emotionally attached to the outcome. And when it didn’t work out, it would devastate me. Ok, that’s a little dramatic but it would drain me big time.It would ruin my day. I’d come home cranky. Then, I started to think, “Why am I bringing this stress into my life?” I had little kids, I didn’t want to bring that energy into my home. I got to a point in my career where when something didn’t go right, I thought, “Okay, this is not happening and that is ok! This may sound a little bit cliché, but I would say to myself this is happening for a reason. The longer you’re in business, the easier it is to have the attitude of“Whatever. So what? There’s something tomorrow.” So the next time you get disappointed that something didn’t go your way, give yourself five minutes. Say, “Okay, I’m giving myself five minutes to be effing pissed off, angry, upset, whatever.” Be cranky, angry, and upset—but set a timer. Five minutes, that’s it. I call it my 5 minute rule. Then, move on. Pick one thing to do that is productive…even the tiniest thing. Cross one little thing off your list—it will make you feel better—and then move forward.

Should You Be Worried About Your Worrying?

We have good reason to feel a little more worried than ever before. It’s been over eight months since COVID-19 hit, and while researchers are working non-stop to find a vaccine, there isn’t a solution yet. Plus, with the weather turning cold and flu season rapidly approaching, people are worrying about spikes in the virus, schools closing, and more downsizing at work. A COVID Response Tracking Study conducted by NORC at the University of Chicago found that Americans are the unhappiest they’ve been in 50 years. Sigh. Only 14 percent claimed to feel very happy, and 50 percent said they feel extremely isolated. “Worry is an evolutionary adaptation to help us know when there is danger to avoid and problems to solve,” explains Gail Saltz, Associate Professor of Psychiatry at New York Presbyterian Hospital, Weill-Cornell School of Medicine, and host of the “Personology” podcast from iHeartRadio. “But, for many people, worry takes on a life of its own, our sympathetic system (flight or fight) goes into overdrive, and we are constantly pinged by danger signals.” Temporary anxiety can sometimes be a healthy response (like always putting on sunscreen, looking both ways before crossing the road, or making sure to do your self-breast exam each month), but persistent worrying can lead to harmful mental health and anxiety disorders. If you feel worry is bubbling up, Saltz says the key is to identify the danger/issue, problem solve around that danger, and then remind yourself that this is just a moment of anxiety and let it float away. “The ability to tell yourself that any continued anxiety is just that…pure anxiety, can be extremely helpful in the moment,” she says. However, some people can’t just let the worry float away. Instead, Saltz says that many clients continuously ask, “but what if…” much of the day, every day. Constant worrying can keep people up at night, make them feel jittery, and can even bring on nausea, sweating or shortness of breath. “If you feel physically nervous, can’t concentrate, have interrupted sleep, and basically find that your anxiety is disrupting your ability to function, then this most certainly sounds like an anxiety disorder,” Saltz continues. While this may bring on more anxious feelings, the good news is anxiety disorders are highly treatable with therapy (plus or minus medication, depending on your doctor’s recommendation). If you are feeling worried (about anything arising in your life), here are four things you can do to ease that tension. 4 Ways to Cope With Worrying Stay Connected Relationships are important for our mental wellbeing. Feelings of isolation can result in higher stress and research has shown that loneliness may have negative long-term effects on our health. Plan a (socially distant) meetup or a phone date with a friend. Or, stay connected by supporting others—help a neighbor, volunteer in your community or look in on an elderly relative that may also need some companionship at this time. Break a Sweat Our physical health is directly linked to how we feel. While experiencing sadness, worry, or stress, working out may be the last thing on our mind, but it has been proven to help ease depression and anxiety. Not only does it help you redirect your attention in that moment—you’re also boosting your endorphins and doing something great for your body. Take a walk, ride a bike, dance in your living room—even 10-minutes will make a big difference. Make a Worry List Journaling has been found to help people improve mental health and grasp emotions. Studies have shown that writing down your worries can help you track and identify triggers, combat negative self-talk and refocus your thoughts. Bonus! It helps to improve your memory…and who doesn’t want that? Tomorrow morning, write a list of all the things worrying you (big and small) to get them out. Free write as often as you need as a form of release. Seek Professional Help If you feel that your worrying may be a little more than usual or you are experiencing any of the symptoms above, it may be time for you to reach out to a professional. There is no shame in asking for help. There are many free resources online and hotlines to call like NAMI, Mental Health America, and SAMHSA.

How to Fight Distraction, Find Productivity as a Wellness Entrepreneur

Even for wellness pros, figuring out how to fight distraction is a serious challenge when starting out as your own boss. Tell us if this sounds familiar? Oh! Someone just liked the photo I posted on Instagram? Let me check it out. Did I forget to water the plants? Better do that now? It’s so pretty out! Maybe I’ll sneak in a little walk. Is it lunchtime yet? I’ll just go get a little snack. There are countless ways you can get thrown off course throughout the day. No more having to show up at a certain time in an office. No more set meetings filling your calendar (unless you schedule them yourself). It’s all up to you. “Getting into a rhythm of how to structure work time and an optimal working environment is a challenge that I see almost every new freelancer/independent/entrepreneur face,” says Alison Gilbert, founder of Project AG. Gilbert is a pastry chef turned COO turned business strategist and coach. She has helped dozens of entrepreneurs across industries clarify their focus, set strategies, and create strong foundations for growth. “It’s a universal and normal part of the experience of transitioning into an entrepreneurial way of living.” What’s more, it’s even more difficult because there are so many new responsibilities you’re taking on and adapting to. So, creating new habits (such as how and where and when to work) draws on your energy just as much as working with a new client or developing a new recipe does. To help, Gilbert shared some of her best tips to fight distraction, get focused, and hone in on maximum productivity. In other words, you’re totally going to kill it. 3 Tips to Fight Distraction as an Entrepreneur Figure out how to toggle between “inspired” and “work” modes. To be an entrepreneur is to be a creative. And fundamental to the creative process is toggling between inspiration mode and doing-the-work mode. These two activities require a different set of circumstances to yield the desired outcome. For inspiration mode, do you need a stretch of uninterrupted time to let yourself go down the rabbit hole of the internet? Or time to go walk around or visit a museum to jog those creative juices? For doing-the-work mode, do you need to work alone, first-thing in the morning to be most productive? Or do you know being at a cafe jamming all day on your headphones will be the environment that best suits you? Don’t try to apply a prescription for how to manage your to-do list. What works for one person may not work at all for you and vice versa.” Schedule your week in advance. Nurture the habit of planning and looking at your week ahead. Carve out some time on a Sunday or a Monday to look at your week, determine what you want to get out of it and what tasks and activities need to get done. Then, gut-check on what mode you need to turn on for those upcoming activities and tasks and use your Google calendar or calendar of choice to time block for those tasks and activities. If you know that you have a bunch of doing-the-work mode tasks and that you are best at knocking all those out in the morning, time block and hold spots on your calendar specifically for doing-the-work mode tasks. If you know you need a long stretch of time to explore and be free in your mind to gather inspiration, time block a long stretch of time on the calendar on a day that feels most optimal. Do a distraction audit. We underestimate how many breaks we need to get work done. The more we are firing on all cylinders, which we pretty much always are as entrepreneurs, the more we need to give our brain muscles a breather. Feeling distracted is usually a signal that we’re feeling overwhelmed, anxious, and even excited about the tasks before us. And, approached in a mindful way, distractions can actually be a healthy way of navigating overwhelm. Do a distraction audit. Determine what distractions are helpful to you and know which ones are not. A distraction should be something that helps you escape so that you can return to the task at hand more charged and with your brain refreshed and re-energized. Even if at face value a certain distraction seems “bad,” be honest with yourself. Once you indulge in that distraction do you feel you’ve had an escape? Do you feel you come out of indulging in that distraction fresher minded? Then proceed and plan for those distractions to be a part of your process. A lot of people have this idea that the ongoing Instagram checking is really bad for us, and when not used in a mindful way it can be. But perhaps checking Instagram—and looking at beautiful aspirational spaces, or checking in on what your friends are doing, or getting lost in an abyss of adorable puppy videos—is what helps your mind escape to then re-energize. Or maybe letting the dishes pile up in the sink until they become so distracting that you have to take action, maybe that’s your personal insurance policy to have an escape because doing the dishes clears your mind. The key here is energy management. You want to expend less energy fighting the distraction fight so you can use that energy for the work you need and want to do.” You know, from accounting spreadsheets to taste testing which vegan ice creams to recommend to clients. (Image: Shutterstock)

In the Kitchen With Keri: My Healthy Morning Routine

How the superstar RD founder of Nutritious Life sets herself (and her kids!) up for a productive, healthy day, starting at sun-up.

These Smart Strategies Will Help You Manage Stress

By Elisa Haggarty for Parsley Health Chronic stress is associated with every chronic disease. It lays the foundation for hormone imbalance and inflammation. According to the American Psychological Association, 75% of adults reported experiencing moderate to high levels of stress in the past month. Nearly half reported that their stress has increased in the past year. These days there are entire wellness centers and weeklong health retreats designed to help us lower our stress levels and feel more balanced. I’m all for a relaxing getaway, but perhaps we won’t need to escape as much from our busy lives if we adopt these 5 effective ways to manage stress. RELATED: Schedule a free conversation with a Parsley Health expert to learn about our comprehensive approach to a stress reduction. 1. Stop trying to get rid of stress! Once I accepted that there will always be some form of external “stress” in my life, I relaxed into the journey and let go of how things “should be.” Over the years I’ve rewired my brain to view challenges as opportunities, which has created a ripple effect in my life that has had immeasurable benefit in my personal and professional life. 2. Understand when stress is being sneaky. In my work as a Functional Nutritionist, I teach people that stress isn’t just emotional. People often say, “but I don’t feel stressed.” Yet the crazy thing is that your body is always communicating with you. Weight loss resistance, psoriasis flare-ups, and headaches are warning signs that your body is under stress. Blood sugar spikes, nutrient deficiencies, and unmanaged autoimmunity will initiate a stress response in the body. So be on the lookout. RELATED: Work with one of our doctors at Parsley Health to help you identify warning signs of chronic stress. 3. Do a digital detox. I’ll admit, cute kitten videos and stories of triumph on the Internet are a refreshing and uplifting. But unfortunately, our digital addiction is causing unintended stress. Embrace weaving a digital detox into your weekly routine by going for walks and plan a picnic date with friends. Nature has an incredible ability to get us grounded and activate our parasympathetic nervous system. When our parasympathetic nervous system is activated, we replenish energy stores, digest our food better, and lower inflammation. 4. Ask for help. I finally realized I didn’t have to conquer everything by myself. Saving face and “pushing through” was exhausting and only added more stress to my life. There is nothing heroic about trying to do it all alone. In fact, two of the greatest ingredients for a long healthy life are community and humility. Most importantly, when I stepped up and asked for help during times of stress, I empowered others to help me, and in turn, helped them feel valued and fulfilled. 5. Dance. Moving your body to the rhythm of music has incredible effects for mood, brain function, and even digestion! Music and movement call upon every region of the brain to move in rhythm with the beat, maintain balance and remember steps. Dance also allows us to get out of fight or flight and activates our parasympathetic nervous system, which is where digestion thrives. When we allow ourselves to move freely we release much of the tension and worry that drags us down throughout the week. When the music stops, we are refreshed and more balanced in dealing with whatever life throws our way. Stress is our friend; it presents an opportunity for growth and a shift in habit formation. Lucky for us we get the chance to work with it each and every day. This piece was originally published on Parsley Health. Parsley Health is a groundbreaking medical practice of highly trained doctors and health coaches in New York, Los Angeles and San Francisco. Parsley Health takes a smarter, whole approach to helping you live a healthy life. You deserve a better doctor. Sign up here to speak to a health expert to figure out how Parsley Health can help you achieve your goals today.