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Implement Stress Reducing Tools > Improve Your Mood > Boost Immunity

By Lisa Shanken
October 27, 2020

Between the pandemic, a highly polarized political environment and upcoming election, historic fire and hurricane seasons, remote learning, and winter just around corner, many people are feeling intense stress, anxiety and depression right now. Individually we can each do our part to take care of our planet, vote, and follow Covid-19 protocols, but there is still a lot out of our control. Feeling out of control can lead to anxiety, depression, and/or unhealthy behavior, so let’s learn what we can do to cope with these emotions.

Listen to this stat - according to the American Foundation for Suicide Prevention, adults ages 18-25 years old have been more likely to report having depression in the past year than any other age group, yet the least likely age group to receive treatment.

Another survey by the CDC in June 2020 found that 41% of adults surveyed were anxious and/or depressed, a considerably higher percentage than a 2019 survey. Psychiatrists are referring to this year as a “mental health pandemic.”

Stress can manifest in many different ways, but one thing is clear - it can absolutely impact a person’s gut health. Dr. Mercola does an excellent job of explaining the science behind why our bodies start to produce more of the hormone, Cortisol, when we are under stress. Stress can make you unmotivated and isolated, eat out of emotion, and impact your sleep, which can all make your more susceptible to illness.

Therefore, it's essential to your overall health to reduce stress, which you can do using the following tools:

  1. Meditation – Whether it’s Jon Kabat Zinn’s MBSR (The Mindfulness-Based Stress Reduction Program is a Buddhist-based approach to meditation. It has been well studied and proven to help decrease stress.), Transcendental Meditation (Founded by Mahareshi Mahesh Yogi, TM is well studied and found to bring inner peace and wellness to people that practice it.), or any other type of meditation practice, meditation is an incredibly powerful way to reduce stress.
  2. Exercise – According to the American Psychological Association, exercise can help reduce stress. Moving and exerting your body, as you know, produces endorphins, which can make you feel happier and more relaxed, therefore reducing stress. It’s like meditation in motion!
  3. Deep Breathing – Learning to breathe deeply can help slow down your heart rate, lower blood pressure, and lower cortisol levels, so it’s a great stress-reducer that can be used anytime, anywhere.

These stress-reducing techniques are probably all things that you are already aware of, but it's the implementation and consistency that make them effective. Consider using these strategies to be consistent with these practices:

  1. Have an accountability partner do these things with you and rely on each other to follow through
  2. Hire an Executive Functioning Coach to help you organize your schedule to work these stress-reducing tools into your routine and hold you accountable
  3. Connect an anchor activity to remind you to do these activities. Here are some examples:

    a. Your anchor for daily meditation can be to first brush your teeth each morning>meditate.

    b. Your anchor to exercise daily can be to call/text your coach or accountability partner to tell them your exercise plan for the day>start your exercise routine.

Reducing stress will give you more energy, make your healthier both physically and mentally, and make your feel happier. Please feel free to reach out if I can assist you with reducing stress or anything else to make you feel better and more organized.

Have a happy, healthy day!

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Lisa Shanken

My passion is to help you live your healthiest and most harmonious life, but in a way that’s realistic and practical for you as a unique individual on this planet. My philosophy is all about “balance,” never a diet since a diet is not sustainable for life, aka Kill The Diet.

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Lisa’s weight loss plan really gave me a new insight to healthy eating and living. I was diagnosed with breast cancer in January 2015. Healthy living/easting/exercise has become very important to me and my family and this program really helped me get even more on the course with this and helped me lose weight.

Danielle D, Great Neck, NY

When I heard about the 10 Day Weight Loss Challenge, I wasn’t sure if it would be a good fit, since as a physician, I understand nutrition and health (and therefore knew the dangers of fad diets, etc…), and I do my best to exercise (though not always enough). But as a single mother of 2, it’s still very challenging ti “fit in all in” (including cooking healthy meals for my children) due to my busy schedule. And when my time is short, bad habits crop up and weight gain follows.

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I just wanted to say you were amazing through this 10 day process! I learned so much from you! You were very thorough in all areas of the challenge and got back to us in such a quick manner with our questions. It was a great jump start into a more healthy life style that’s for sure!

Colby E, Boulder, Colorado

I LOVE the recipes, simple, few ingredients, appealing. I like the idea of using the list of staples you provided when i was tempted to cheat!

Phyliss S, Spring House, PA

I worked with Lisa to develop a holistic wellness plan that has allowed personal growth without having to completely change my lifestyle. Her programs are designed around your personal needs, so I always feel like I've gotten the most from my sessions and leave with manageable goals. Lisa's three-prong approach to wellness (fitness, nutrition and health) is helping me live a balanced and grateful life.

Ali S., Boulder, CO

I’ve been through the ringer with different dieting plans through the years. Some helped me lose weight and some didn’t – but it didn’t matter because I would always gain it back. I didn’t know if this 10 day Weight Loss Challenge would be the answer since everyone says they have the “BEST” way to lose weight. But this one seemed to be more doable – like instead of starving myself, keeping track of calories (“been there done that – VERY annoying!”) and things I know I wouldn’t stick to.

Jill W, Park, NY

Lisa, you have been a very positive role model for me! Through the exercise and diet I’m becoming healthy and more positive about my life!!! Thanks!

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