This week we wanted to discuss chronic stress, and the effect it can have on our bodies. We live in a fast-paced society and our bodies are constantly exposed to outside stressors. How do we learn to control how we process those stressors and reduce the health effects that long-term stress can cause.

So, how do I know if I am living in a state of chronic stress? 
Here are just a few symptoms that you may have experienced:

• Chronic allergies
• Difficulty fighting off infection
• Trouble waking up in the morning, even after a full night's sleep
• Anxiety
• Craving sugar and salty foods
• Depression
• Low sex drive
• Social isolation
• Difficulty concentrating
• Panic Attacks

How can I reverse chronic stress and reduce cortisol levels?

• Exercise! When cortisol levels are consistently elevated due to chronic stress, providing an outlet for our "fight or flight" response can be very helpful in reducing the circulating cortisol levels in the bloodstream. Moving for 20-30 minutes each day has been shown to significantly reduce excess cortisol and other stress responses.
• Eating a diet that doesn't spike your blood sugar can be very helpful in controlling the release of cortisol. Eat lots of veggies and meats, and skip the caffeine and alcohol--ie The Dr. P diet. :) 
• Be social! Spending time with good friends and family that make you feel safe and understood can be calming to the nervous system.
• Adapt to the stressors that are affecting you. This one is a little tough, but thinking of a bigger picture and realizing the things that you are fortunate for in your own life can be very helpful in finding perspective, and therefore helpful in handling stress more effectively. 
• Meditation. This may seem intimidating, but it doesn't have to be. Start with sitting quietly and thinking about your breath. When in doubt, say to yourself "this breath in" with each inhalation, and "this breath out" for each exhale. Set a timer on your phone for 5 minutes. When the alarm goes off, you're done! Of course you can practice for longer periods of time, and add mantras when you are comfortable, but the last thing that you want to do is create stressful thoughts around your de-stressing exercise. :)
• Laugh! A sense of levity in each day has also been proven to significantly reduce chronic stress. 

Ultimately, we can't eliminate stress from our lives, but we can make conscious efforts to handle the inevitable stress with grace and ease. We wish you and yours a light, and happy week!