❤️ 3 steps to deal with stress

A hectic life inevitably leads to stress.

He is at work. He is in our newly started business. He is in negotiations for the important deal we need to make. He's in traffic. He even comes to visit us later - at home!

He is all around us

and causes various biological reactions in our body.
These biological reactions have appeared since the time when we fought for survival with other predators, but today they seem to hinder us more. I'll tell you about them and then help you with a challenge?

One of the reactions is the secretion of the "Stress Hormone" - Cortisol.

Its high levels raise blood pressure and heighten the sense of danger. Another of its actions is that it stops the process of regeneration and recovery of our muscles! (Perhaps to let more nutrients circulate in our bloodstream - we may need them to escape this Tiger). Read also: Meditation is a charger for the mind

A second effect of stress is

lack of appetite for some foods and huge appetite for a narrow amount of other foods. Usually sweet and usually calorie bombs! (There must be something about escaping the tiger here again). Remember the person who eats quite a bit, but as soon as he hears the word chocolate and is ready to eat two packages. It is highly likely that he is under stress. This nutritional imbalance suppresses the immune system, ie. makes us more susceptible to disease!

Another unpleasant result of stress is expressed in sleep.

When we are stressed, our brain keeps racing between memories and analyzing our stressful situations, even when we are in bed and very tired. Insomnia occurs. A technique for restful and restorative sleep. And when we do fall asleep, the nightmares come. We don't remember them, but our body remembers them and reacts to them as real situations! No wonder that the next day we are even more stressed and get the "snowball" effect in its nastiest version.

Do you recognize yourself in any of these effects?

If your answer is yes - do not be afraid, I will help! I have a challenge for you that I know will make you feel good in no time.

❤️For this moment of energy, Milena recommends:

Let's send the stress "good health"!

The challenge is in just 3 steps:

Rate your current stress level from 1 to 10 (1 is no stress and 10 is I can't eat and sleep because of stress). Write it down.

2. Choose 3 (or more) of the following 5 actions and apply them every day for the next 10 days. If some of them are already part of your daily routine, try the others - our goal is to do something differentto deal with stress. In parentheses after the actions, I will give you the tools and/or quantities that I use ?

Exercise for at least 30 minutes 2 out of every 3 days.

Sports must involve physical activity, so chess and backgammon do not count. There is a catch here – the action should not be one where you repeat the same movement for a long time. Repetition of a movement becomes a mechanical action and our brain returns to stressful thoughts and aspects of our lives.
An added bonus is working with a coach and/or group of other athletes together to keep each other focused. (I prefer this).

Balance your diet

make sure that at every meal there is a balanced amount of protein, fat and carbohydrate sources in your food. Don't forget vegetables and fruits. (I shop from here for a few days or a week ahead for the different types of food for my balanced diet. This way I plan a variety of meals, and I don't have to eat "something on the go" every day)

The water!

Let's not forget that we need it to function properly. Pay attention to the amount of water you take - drink at least two liters a day. (I drink between 2 and 3 liters a day – and no, Dr. Radeva did not forbid me to drink water!) See also: 10 secrets that will free you from worries and stress

Healthy sleep - healthy body.

Make sure you get 6 or 7 and a half hours of sleep. The different phases of sleep are repeated every 90 minutes and then is the most favorable moment to wake up – you will feel rested and energetic. This technique will help you

Calm and inner peace!

This is the basis of stress relief. How to most effectively tap into that healing feeling of inner harmony? Of course with meditation. Haven't you tried? Definitely do it! This is how? And no! Don't think it's hard and it's not for you! Now there is guided meditation, which brings you gradually to a state of balance. You'll be endlessly surprised at how good you'll feel. And you'll find that you haven't felt this good in a long time. Here's where to find great guided meditations created by an expert with lots of experience!

The alcohol

despite the popular Bulgarian claim that alcohol cures everything, in fact it has, at best, a minimal placebo effect on stress. Try not to drink any or very little alcohol.

3. After 10 days, reassess your stress level and compare it with the result of item 1.