Stress Less for Success With Our 7 Daily Challenges
Stress is primarily a physical response. When stressed, the body thinks it is under attack and switches to ‘fight or flight’ mode, releasing a complex mix of hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for physical action.
In fact, stress can help you accomplish tasks more efficiently. It can even boost memory. Stress is also a vital warning system, producing the fight-or-flight response. When the brain perceives some kind of stress, it starts flooding the body with chemicals like epinephrine, norepinephrine and cortisol.
Some stress is good for you. While too little stress can lead to boredom and depression, too much can cause anxiety and poor health. The right amount of acute stress, however, tunes up the brain and improves performance and health.
Follow our 7 daily challenges and become aware of any positive changes that you experience.
Stress Less for Success With Our 7 Daily Challenges Breathe360
Stress is primarily a physical response. When stressed, the body thinks it is under attack and switches to ‘fight or flight’ mode, releasing a complex mix of hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for physical action.
In fact, stress can help you accomplish tasks more efficiently. It can even boost memory. Stress is also a vital warning system, producing the fight-or-flight response. When the brain perceives some kind of stress, it starts flooding the body with chemicals like epinephrine, norepinephrine and cortisol.
Some stress is good for you. While too little stress can lead to boredom and depression, too much can cause anxiety and poor health. The right amount of acute stress, however, tunes up the brain and improves performance and health.
Follow our 7 daily challenges and become aware of any positive changes that you experience.
Day 1
Do you feel overwhelmed?
Start TODAY
MAKE A POSITIVE CHANGE
REDUCE YOUR SYMPTOMS
RE-EDUCATE YOUR REACTION TO BECOME A POSITIVE RESPONSE
BREAK THE CYCLE
- Physically take a step backwards
- When you make the movement the brain validates this action
- Place your hand on your heart
- Close your eyes
- Take a moment …Feel the beat of your heart
- Place your other hand on your abdomen
- Connect with your breath
- Just BREATHE
- Remain here and scan your body
- Where do you FEEL your stress – tension – sensations – emotion?
This 30 second exercise if repeated can quickly break a negative cycle, and retrain the mind, helping to create a better coping mechanism to reduce stress and empty the bucket of overwhelm.
It’s your choice to live a better healthier and less stressed lifestyle by recognising your own boundaries thus being able to reduce them BEFORE they become overwhelming.
Day 2
Today
Break the Cycle
As your stress bucket fills
STOP
Become aware
HUM A TUNE
“If you’re happy and you know it” … GO ON clap your hands …
Making microchanges is all about finding the right ones that FEEL GOOD for you.
- Start here you are
- Set your goal
- Work towards it in incremental steps for long lasting results
That way you are more likely to carry it through and reap the positive benefits.
I didn’t say it is EASY
I just said that finding the right way for you based on where you are now, means that your system accepts validates and responds well to it.
There is no ‘one answer fits all’. Keep repeating and soon you will find a negative cycle broken.
Your energy will change
Cell health can even transform as your mindset changes.
TODAY’s challenge is about making change FUN SIMPLE and EASY TO FOLLOW that you can do anywhere!
Day 3
How does stress affect your breathing?
Breathing is an automatic function of the body that is controlled by the respiratory centre of the brain.
When we feel stressed, our breathing rate and pattern changes as part of the ‘fight-or-flight response’. Fortunately, we have the power to deliberately change our own breathing. Scientific studies have shown that controlling your breath can help to manage stress and stress-related conditions.
Breath control is also used in practices such as yoga, tai chi and some forms of meditation.
Many people use their breathing to help promote relaxation and reduce stress.
Typically, an anxious person takes small, shallow breaths, using their shoulders rather than their diaphragm to move air in and out of their lungs. This style of breathing disrupts the balance of gases in the body.
Stress can cause shortness of breath or make it worse. Once you start feeling short of breath, it is common to get nervous or anxious.
Being anxious tightens the muscles that help you breathe, and this makes you start to breathe faster.
Shallow over-breathing, or hyperventilation, can prolong feelings of anxiety by making the physical symptoms of stress worse.
Controlling your breathing can help to improve some of these symptoms.
When a person is relaxed, they breathe through their nose in a slow, even and gentle way. Deliberately copying a relaxed breathing pattern seems to calm the nervous system that controls the body’s involuntary functions.
Controlled breathing can cause physiological changes that include:
- Lowered blood pressure and heart rate
- Reduced levels of stress hormones in the blood
- Reduced lactic acid build-up in muscle tissue
- Balanced levels of oxygen and carbon dioxide in the blood
- Improved immune system functioning
- Increased physical energy
- increased feelings of calm and wellbeing
Why not carry a balloon with you?
When you feel the stressometer rising or anxiety kicking in,
- Get the balloon out and blow it up a little…
SLOWLY
- Focus on the OUT BREATH
- This will help you to focus the mind to distract from the situation in hand
- Slow the breathing down engaging the diaphragm
Day 4
Let’s shake it out!
Shake it Out
Shaking is a fabulous way to release stress from your muscles, lubricate your joints and get your circulation going.
The fun thing is that we are not only honing our skills as we dance because this activity also helps to manage stress and anxieties.
I am showing you a fun simple safe way to release the days frustrations.
Shaking can induce a self-calming reflex, yet we tend to stop ourselves shaking when our body starts in times of overwhelm, fear, shock and trauma. This natural shaking breaks what may be stored and brings the body back into balance. It is the body;s way of self-regulation, so the next time your body shakes, welcome it and allow it to run its course.
I am shaking out to music as this is a natural release – so put on your favourite music TODAY and shake it out.
Experience how YOU FEEL after just a few minutes.
Day 5
Let’s Tap it out with TFT, developed by Dr. Roger Callahan
Tapping with the fingertips on specific meridian endpoints of the upper body and hands using algorithms can be learned by anyone, and you can apply it to yourself whenever you want. It is part of the body’s limbic system, the source of emotions and long-term memory, and has been shown to help heal a variety of mental and physical ailments.
When applied to problems TFT addresses their fundamental causes, providing information in the form of a healing code, balancing the body’s energy system and allowing you to eliminate most negative emotions within minutes and promote the body’s own healing ability.
We provide common recipes (algorithms) to our system just like a programme.
Below is an algorithm that can be used to reduce the feeling of stress or overwhelm.
- Tap the side of the hand
- Tap the cheekbone
- Tap the chin
- Tap the collarbone
- Monkey slap under arm
- Tap wrist
- Breathe and repeat I am calm I am happy I believe I Love and Accept myself and all treatment points
REPEAT AS OFTEN AS FEELS GOOD
TRY TAPPING EACH SIDE AND SEE WHICH FEELS BETTER FOR YOU
Day 6
A Visualization Exercise to Re-Balance Your See-Saw
You cannot be both Anxious and Calm
It is a see-saw effect.
Exercise:
Consistently become aware of the breath place a hand on heart and abdomen
Support & Ground visualise tree rooted to ground on a hill and ensure both
feet are on the floor
Protect wrap clothing or blanket around you to feel safe and secure
Engage & Create design the detail of the tree the shape the leaves the
colour
Curiosity with non-dominant hand carve your name in the tree backwards …this will calm the see-saw effect
Day 7
Posture Correction Can Alter Your Energy Flow IMMEDIATELY
Want to have more confidence, increased motivation, lower stress and the ability to basically rule the world? Sit up straight.
Simple and Effective
- Exercising proper posture improves better self esteem than slouching
- A stretch and adjustment will give you a stamina boost
- Decreased energy and feelings of depression come with poor posture as
your spine is you backbone to health and energy flow - The spinal cord, nerves, and brain make up the body’s communication
centre so be mindful of your posture as you will be affecting your sense of
wellbeing - Sitting straight can cut out those negative emotions. Additionally, a
straighter stance can also lift your mood. So long, stress - Sitting up straight can lower feelings of fear and bring more positive
emotions - Proper posture allows your body to expand and signals to your brain that
you’re in a stance of power, which then increases testosterone and leads to
a productivity boost - Sitting up straight can increase your oxygen intake by about 30 percent … Microchanges can transform your HEALTH
- How did you do?
- Did you notice any change?
- Can you continue to implement at least one of these into your daily life to improve your current wellbeing?