{"id":7490,"date":"2020-03-07T14:38:13","date_gmt":"2020-03-07T22:38:13","guid":{"rendered":"https:\/\/www.satorihealth.ca\/blog\/?p=7490"},"modified":"2024-04-30T09:27:47","modified_gmt":"2024-04-30T16:27:47","slug":"top-3-ways-to-control-your-stress","status":"publish","type":"post","link":"https:\/\/www.satorihealth.ca\/blog\/top-3-ways-to-control-your-stress\/","title":{"rendered":"Episode 43- Top 3 Ways To Control Your Stress During COVID-19"},"content":{"rendered":"\r\n<p>This podcast episode will offer you the top 3 ways to control your stress (and cortisol) so you can control your life. <br \/><br \/><\/p>\r\n<p><blockquote class=\"embedly-card\" data-card-controls=\"1\" data-card-align=\"center\" data-card-theme=\"light\"><h4><a href=\"https:\/\/oembed.libsyn.com\/embed?item_id=13618562\">Episode 43 &#8211; Top 3 Ways To Control Your Stress<\/a><\/h4><p>This article will offer you the top 3 ways to control your stress (and cortisol) so you can control your life. I&#8217;ve been speaking with many health practitioners, and hospital administrators, over the last few week.<\/p><\/blockquote><script async src=\"\/\/cdn.embedly.com\/widgets\/platform.js\" charset=\"UTF-8\"><\/script><\/p>\r\n<p>&nbsp;<\/p>\r\n<p>READ SCRIPT BELOW:<\/p>\r\n<p class=\"p1\"><span class=\"s1\">I&#8217;ve been speaking with many health practitioners, and caring hospital administrators, over the last few weeks. They all seem to be wondering the same things \u2013 how to keep their staff healthy and free of burnout.\u00a0 Is there really such a thing?\u00a0 Now, more than ever, with COVID-19 taking over everyone&#8217;s thoughts, you need to keep your stress under control so it doesn&#8217;t start to control you.<\/span><span class=\"s1\">We can&#8217;t talk about stress without covering the topic of burnout.\u00a0 The <em>3 common reasons<\/em> health practitioners burnout:<\/span><\/p>\r\n<p><span class=\"s1\">\u00a0 \u00a0 \u00a0 1.\u00a0 Too big of a workload.\u00a0<\/span><\/p>\r\n<p class=\"p1\"><span class=\"s1\">\u00a0 \u00a0 \u00a0 2. Family and personal lives are challenged due to job.<\/span><\/p>\r\n<p class=\"p1\"><span class=\"s1\">\u00a0 \u00a0 \u00a0 3. Employment doesn\u2019t allow them enough time outside of work to recover.<\/span><\/p>\r\n<p class=\"p1\"><span class=\"s1\">If you&#8217;re working in the health care system through this COVID-19 pandemic, you may feel the burden of burnout. If you know you\u2019re heading towards burnout, and you&#8217;ve been working many shifts back-to-back to cover your colleagues sick time, then it\u2019s really really critical to get a handle on these thought patterns and make a decision to stress-proof your life. <a href=\"https:\/\/www.satorihealth.ca\/blog\/getting-deep-rest\/\">Getting quality sleep<\/a> is always a good start, but <\/span><span class=\"s1\">you can\u2019t do it all without really understanding what\u2019s happening inside your body. Especially how cortisol is really impacting you. <\/span><span class=\"s1\">Once you understand what I\u2019m going to teach you today, you\u2019ll be ready to start implementing some initiatives to decrease burnout from a physiological standpoint.<\/span><\/p>\r\n<p><em>Here&#8217;s the thing, cortisol is a stress hormone <\/em>that&#8217;s secreted by the adrenal glands. Cortisol affects every area of your life. If you can take supportive measures to reduce your cortisol and <a href=\"https:\/\/www.satorihealth.ca\/blog\/dealing-with-stress-in-a-productive-way\/\">strategically manage<\/a> your stress, then you can help manage the amount of cortisol your adrenals secrete.\u00a0If you can protect your body from the effects of stress, and slow down your adrenals from pumping out too much cortisol, you will find that you feel you have better emotional regulation. This control of cortisol secretion allows you to be in control of your life circumstances.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Here Are The Top 3 Ways To Control Your Stress<\/h2>\r\n<h2>#1 &#8211; Get A Good Night&#8217;s Sleep<\/h2>\r\n\r\n\r\n\r\n<p>Cortisol levels, and stress, can be easily affected by missing a good night&#8217;s sleep so it&#8217;s important to learn how to manage your thoughts, emotions and body in order to <em>self-regulate (see episode 39 on getting quality sleep here). <\/em><a href=\"https:\/\/www.satorihealth.ca\/blog\/self-regulation-for-adults\/\">Self-regulation<\/a> is a generic term for the voluntary management of physical, cognitive and emotional processes (Rheme &amp; Rokke, 1988). In essence, we&#8217;re talking about applying cognitive-behavioural strategies to our awareness &#8211; which can also be referred to as<a href=\"https:\/\/www.satorihealth.ca\/blog\/the-value-of-mindfulness-to-improve-overall-health\/\"> mindfulness<\/a>.\u00a0But many are actively missing the cues to getting a good night&#8217;s sleep. In order to really pay attention to what the body is doing, shut-off the technology a little sooner than you normally would, to prepare your body for <a href=\"https:\/\/www.satorihealth.ca\/blog\/getting-deep-rest\/\">restful sleep.<\/a>\u00a0<br \/><br \/>If you&#8217;re working shifts, <a href=\"https:\/\/www.satorihealth.ca\/blog\/8powerfulwaystokeephealthy\/\">ditch the coffee<\/a> after your shift and switch it up for a dark room and some melatonin. If you still have trouble managing your stress or falling asleep once your head hits the pillow, use your phone for the sake of sleep&#8230;.and find a good sleep meditation, with affirmations, that might help induce a sleep state.\u00a0\u00a0And remember to <a href=\"https:\/\/www.satorihealth.ca\/blog\/why-you-need-to-take-the-day-off-work-not-feel-guilty-about-it\/\">plan your next day off<\/a> around getting a good night&#8217;s sleep to stress-proof your body and mind.\u00a0If you want to dig a bit further into the issue of <a href=\"https:\/\/www.satorihealth.ca\/blog\/getting-deep-rest\/\">getting better sleep, head over to this article here.\u00a0<\/a><\/p>\r\n\r\n\r\n\r\n<h3>#2 &#8211; Do Daily Exercise\u00a0<\/h3>\r\n<p class=\"p1\"><span class=\"s1\">This is a scientifically based strategy I\u2019m giving you here &#8211; workout\u2026life some weights, go for a walk, exercise in any way that you can. Use the stairs at work. <\/span><span class=\"s1\">Cortisol and insulin are closely related. When the body is stressed, you want sugar, but a spike in sugar affects your insulin. There is a direct correlation between people who exercise regularly and reduced levels of anxiety vs those who don\u2019t exercise. <\/span><span class=\"s1\">Exercise also improves sleep because you burn off all that extra &#8220;nonsense&#8221; when you&#8217;re working out. You just &#8220;work out&#8221; the kinks of your mind, which helps you get better sleep and reduce your stress.\u00a0<\/span><\/p>\r\n<h3>#3 &#8211; Take Deep Breaths On a Consistent Basis<\/h3>\r\n<p>This might sound too overly simplistic to work, at reducing your stress levels, but sometimes <a href=\"https:\/\/www.satorihealth.ca\/blog\/finding-joy-in-the-simpler-things\/\">it&#8217;s the simple things<\/a> that make all the difference in the world (see <a href=\"https:\/\/www.satorihealth.ca\/blog\/finding-joy-in-the-simpler-things\/\">episode 30 on finding joy in the simple things<\/a>). And I know you&#8217;ve heard of this strategy before, and probably used it with your patients on the unit. Now I want you to try it for 10 days in a row.\u00a0 All you need is two minutes a day for ten days. No more and no less.\u00a0<br class=\"\" \/><br class=\"\" \/>Here it goes:<br class=\"\" \/><br class=\"\" \/>In order to improve your stress levels, carve out two minutes first thing in the morning and BREATHE DEEPLY. If you want to roll your eyes and dismiss this\u2026 take a step back first\u2026 Here&#8217;s the thing, even The Navy Seals use this technique to remain calm and focused even when in the midst of intense drills. Yes, they too rely on their breath-work training\u2026 and part of their training is to &#8220;hack&#8221; their focus using a specific breathing technique.\u00a0<\/p>\r\n<p><blockquote class=\"embedly-card\" data-card-controls=\"1\" data-card-align=\"center\" data-card-theme=\"light\"><h4><a href=\"https:\/\/www.youtube.com\/watch?v=GZzhk9jEkkI&#038;feature=youtu.be&#038;t=103\">Box Breathing and Meditation Technique w\/ Mark Divine of SealFit &#8211; TechniqueWOD<\/a><\/h4><p>Training Programs to Build Muscle: https:\/\/bit.ly\/34zcGVw Nutrition Programs to Lose Fat and Build Muscle: https:\/\/bit.ly\/3eiW8FF Nutrition and Training Bundles to Save 67%: https:\/\/bit.ly\/2yaxQxa Purchase our favorite Protein, PreWOD, PostWOD, and Amino Acids here and use code &#8220;Shrugged&#8221; to save 20% on your order: https:\/\/bit.ly\/2K2Qlq4 Garage Gym Equipment and Accessories: https:\/\/bit.ly\/3b6GZFj Save 5% using the coupon code &#8220;Shrugged&#8221; \u25ba Connect with Anders Varner: https:\/\/www.instagram.com\/andersvarner \u25ba Subscribe to Barbell Shrugged&#8217;s Channel Here- http:\/\/bit.ly\/BarbellShruggedSubscribe \ud83d\udcf2 \ud83c\udfa7 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http:\/\/bit.ly\/BarbellShruggedApple http:\/\/bit.ly\/BarbellShruggedStitcher Barbell Shrugged helps people get better.<\/p><\/blockquote><script async src=\"\/\/cdn.embedly.com\/widgets\/platform.js\" charset=\"UTF-8\"><\/script><\/p>\r\n<p>Essentially, being <a href=\"https:\/\/www.satorihealth.ca\/blog\/why-you-need-to-take-the-day-off-work-not-feel-guilty-about-it\/\">proactive when you&#8217;re off work<\/a> is the perfect way to <a href=\"https:\/\/www.satorihealth.ca\/blog\/dealing-with-stress-in-a-productive-way\/\">strategically\u00a0manage your stress <\/a>and<span class=\"s1\"> mitigate these stressors. Get out for a walk to fit in some exercise, be more intentional about the foods you eat to boost your brain power instead of weighing you down. Ditch the sugar! <\/span><span class=\"s1\">Plan fun activities <a href=\"https:\/\/www.satorihealth.ca\/blog\/why-you-need-to-take-the-day-off-work-not-feel-guilty-about-it\/\">when you take a day off work (see podcast episode),<\/a> so<\/span><span class=\"s1\"> you know what fun things lie ahead. And remember to take control over your body by paying attention to your thoughts because<a href=\"https:\/\/www.satorihealth.ca\/blog\/our-thoughts-are-energy\/\"> our thoughts are energy<\/a> projected to create our reality. If you are worried about catching a cold or a virus, you might just find yourself connecting with that energy. Try to stay in a high vibe state (check out <a href=\"https:\/\/www.satorihealth.ca\/blog\/8-easy-ways-to-raise-your-vibrations\">my blog post here on the 8 ways to raise your vibrations. )<\/a><\/span><\/p>\r\n<p class=\"p1\"><span class=\"s1\">Instead, focus on the positive ways you are taking action to<\/span><span class=\"s1\"> improve your immune system and your mood.<\/span><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>This podcast episode will offer you the top 3 ways to control your stress (and cortisol) so you can control your life. Episode 43 &#8211; Top 3 Ways To Control Your Stress This article will offer you the top 3 ways to control your stress (and cortisol) so you can control your life. I&#8217;ve been speaking with many health practitioners, and hospital administrators, over the last few week. &nbsp; READ SCRIPT BELOW: I&#8217;ve been speaking with many health practitioners, and caring hospital administrators, over the last few weeks. They all seem to be wondering the same things \u2013 how to keep their staff healthy and free of burnout.\u00a0 Is there really such a thing?\u00a0 Now, more than ever, with COVID-19 taking over everyone&#8217;s thoughts, you need to keep your stress under control so it doesn&#8217;t start to control you.We can&#8217;t talk about stress without covering the topic of burnout.\u00a0 The 3 common reasons health practitioners burnout: \u00a0 \u00a0 \u00a0 1.\u00a0 Too big of a workload.\u00a0 \u00a0 \u00a0 \u00a0 2. Family and personal lives are challenged due to job. \u00a0 \u00a0 \u00a0 3. Employment doesn\u2019t allow them enough time outside of work to recover. If you&#8217;re working in the health care [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":8624,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[100],"tags":[123],"class_list":["post-7490","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-satori-radio-podcast","tag-control-your-stress"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>stress management during a pandemic like Covid-19<\/title>\n<meta name=\"description\" content=\"if you&#039;re working in the health care system through this COVID-19 pandemic, I bet you&#039;re stressed to the max.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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