The world today is a pretty stressful place. Although life seemingly has returned to normal post-pandemic, the American Psychological Association says that we are experiencing post traumatic effects that have altered our mental and physical health.
Further, widespread trauma has not been limited to the pandemic. Global conflict, racism and racial injustice, inflation and climate-related disasters are all weighing on the collective consciousness of Americans. So, what can we do to mitigate the ever-increasing levels of stress?
The best thing you can do is to care for yourself by taking your MEDS! I don’t mean to take medication. Let’s break it down.
M – Mindfulness
Mindfulness is the practice of purposely focusing your attention on the present moment – and accepting it without judgment. Scientific examination has validated that mindfulness is a key element in stress reduction and overall happiness.
One powerful, yet simple, mindfulness activity involves conscious breathing. There are many different breathing patterns that you can use, but I like square breathing. You simply breathe in through your nose for a count of four, hold at the top for a count of four, breathe out for a count of four and hold at the bottom for four.
Meditation involves sitting silently and paying attention to thoughts, sounds and sensations of breathing on parts of your body, bringing your attention back when your mind starts to wander. Other ways to practice mindfulness include yoga, tai chi and walking in nature focusing on the here and now.
E – Exercise
Exercising is recommended for at least 30 minutes most days of the week. Exercise doesn’t have to be drudgery. Pick something you enjoy, and you will be much more likely to stick with it. Perhaps you like to dance, sign up for ZUMBA classes or download an app with dance workouts. Or, if you enjoy more organized activities, sign up for a pickleball or kickball league.
In addition, just getting more movement is important. You’ve probably heard that sitting is the new smoking. Many people have sedentary jobs. It’s important to be intentional about getting up and moving throughout the day.
D – Diet
I don’t mean go on one! I am referring to cultivating a healthy diet by eating lots of fruits and vegetables (strive for at least five servings per day) and trying to minimize your intake of processed foods. Reading labels and striving for five ingredients or less is a good guideline. In addition, watching your sugar and salt intake is important.
Eat regularly throughout the day and include foods that nourish the body to avoid getting hangry. If you are like me, it’s difficult to manage stress effectively – and be nice to people – when you’re hangry!
S – Sleep
Some of us tend to brag about our lack of sleep and how busy we are as sort of a badge of honor. Sleep is very important, and most adults require seven to nine hours a night to be at their best.
In conclusion, the world is a pretty stressful place. Taking your MEDS will help you cultivate a better mindset and healthier body, which will in turn help you to be more resilient to deal with it.
