Itâs Stress Awareness Month â and I want to share some easy stress-busting tactics with you today.
If you are having trouble viewing this email, [click here.]( Dear {NAME}, How often do you feel stressed? It's something we all deal with in life. Between work, bills, and negative news stories⦠Itâs like stress DRAINS your âbatteriesâ â making you feel tired, lethargic, and out of it. But the good news is, these unpleasant effects are avoidable⦠You just need a few tricks up your sleeve to keep your stress levels in check. So in honor of National Stress Awareness Month â I want to share some of these easy stress management tactics with you today⦠Starting with 2 stress-busting essentials I always recommend to patients: [Physical movement](, which is hands down the best antidote to stress ever discovered⦠And [getting proper sleep]( â at least 7 to 8 hours a night. (Check out those blue links for my tips on both!) The next step is to start bringing awareness to your stress levels during the day. You have a lot more power over this than you realize! Your conscious thoughts can either spike your stress hormone network⦠or help calm them all down. Now, the easiest and cheapest way to calm your bodyâs stress response is through controlled breathing. I first learned about this effective tool in my years as a surgeon. For the most part, Iâm focused and âin the zoneâ in the operating room⦠But when something unexpected happens, I use controlled breathing to steady my heart rate and nervous system. It works like this:
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My Favorite Stress-Busting Breath Exercise
Breathe in through your nose for a count of 3, then out through your mouth with pursed lips (like blowing out a candle) for a count of 6⦠repeating until you feel your tight breath deepen, your heart rate calm, and your mind become more in control. In for 3, out for 6⦠in for 3, out for 6. Try it the next time you feel stress rising and I guarantee you will notice a difference!
In addition to breath work, I also recommend setting some time each day â maybe first thing in the morning, or last thing at night â to focus on the positive things in your life. Iâve spoken with a number of wonderful guests on my podcast about this topic⦠And a surprising number of very successful folks have mentioned gratitude helps them manage their stress. Taking just a few moments to count your blessings has a remarkable effect, making it easier to get a handle on negative thought patterns. Because as hard as it may be to recognize in a moment of struggle⦠thereâs always something to be thankful for. In addition to focusing on gratitude, I would encourage anyone to experiment with meditation. Not only is it one of the most powerful stress-busters around⦠Mediation is scientifically linked to improved gut health â and science shows meditators have a far more diverse microbiome than people who donât meditate. Now, don't worry â I'm not going to tell you to spend hours a day sitting on the floor trying to empty your mind. Even 2-3 minutes of meditation does a world of good⦠Best of all? These days, effective meditation practices are within armâs reach. Thereâs a plethora of terrific apps available that can help you calm your mind. But of course, after you use your phone for a guided meditation, put it down. Spend time away from social media and give yourself the gift of real-life social connection â especially with those who are positive forces in your life. Sometimes, nothing dispels stress better than catching up with a best friend or close sibling. So call a friend⦠chat with a neighbor⦠or simply strike up a conversation with the cashier (I embarrass my wife Penny all the time when I do this!) the next time youâre out shopping. I hope these tips help ease any stress in your life, {NAME}. Give them a try the next time you feel that pressure building up⦠And have a great, stress-free week! Iâll be in touch again soon. Looking out for you, Steven Gundry, MD
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