Being Healthy and Easy Ways to Decrease Stress

Managing Stress for Better Health

Being healthy isn’t just about eating well and exercising regularly. It also involves managing stress. While the human body is well-designed to handle stress, it isn’t meant to do so constantly. Our nervous system has two primary modes: the Sympathetic Nervous System (SNS), which prioritizes survival, and the Parasympathetic Nervous System (PNS), which promotes rest, digestion, healing, and procreation.

The body can’t be in both modes at once—when survival is prioritized through the SNS, thriving takes a back seat.

The Power of Our Thoughts

Our environment, particularly our thoughts, heavily influences whether the body chooses to thrive or stay in survival mode. If we’re feeling relaxed and secure, our body enters PNS mode and allows us to thrive. However, if we’re tense, angry, or anxious, our body stays in SNS mode to protect us.

The Consequences of Chronic Stress

When in SNS mode for too long, the body promotes survival by raising cortisol levels, blood sugar, and blood pressure, while suppressing important functions like digestion, immunity, and detoxification. Over time, chronic stress can lead to conditions such as:

• Diabetes
• Hypertension
• Atherosclerosis
• Irritable Bowel Syndrome (IBS)
• Obesity
• Autoimmune diseases
• Infertility
  
  

Signs of Thriving

Signs of thriving, which are gifts of PNS activation, include:

• Clear skin
• Lots of energy
• Healthy weight
• Good cognitive function
• Restful sleep
• Easy digestion
• Healthy libido and fertility
  
  

If you’re lacking in any of these areas, it’s time to reflect on your daily choices. Here are some questions to help guide your self-reflection:

• What daily choices might be causing you to remain in SNS mode?
• Which of these can you control, and how can you make changes?
• Is your plate too full? What can you start saying “no” to?
• Where circumstances are beyond your control, can you change your perspective?
• Can you let go of old grievances or guilt?
• Are you getting enough Vitamin J (joy) and Vitamin P (pleasure) daily?
• Are you spending enough time with the people you care about?
  
  

Shifting to Parasympathetic Mode

Now that you’ve reflected on your daily choices, let’s explore some ways to shift towards a PNS experience. A key component in activating the PNS is the vagus nerve, which controls many internal organs. Under chronic stress, vagal tone can be low, but here are some strategies to improve it:

• Reduce obligations by saying “no” more often and prioritizing self-care.
• Limit EMF exposure (e.g., less screen time).
• Minimize stressful situations and reduce social media consumption.
• Choose comedies over violent or suspenseful films.
• Spend time with joyful people instead of critical or difficult ones.
• Avoid over-scheduling, procrastinating, and unrealistic deadlines.
• Ask for help to free up time for self-care, hobbies, and relationships.
• Improve sleep quality by going to bed earlier and reducing interruptions.
• Get early morning sunlight and take walks in nature.
• Engage in singing, humming, chanting, laughter, or deep breathing.
• Practice gratitude through journaling or sharing with others.
• Try meditation, yoga, tai chi, or Qigong.
• Opt for exercise that brings you joy and social connection.
• Schedule self-care activities like massage, acupuncture, or reflexology.
• Prioritize social connections and enjoy hugs and cuddle time with loved ones or pets.
  
  

These strategies stimulate the vagus nerve and help shift your body into PNS mode.

Finding What Works for You

The goal isn’t to do all of these things but to experiment with the practices that resonate with you. Choose the ones that you enjoy and can sustainably incorporate into your life for lasting results.