Let’s talk about stress. We have all dealt with it, even more so these last few years. Whether caused by racial tensions, COVID-19 fears, climbing living costs, or day-to-day obstacles, stress seems to loom about like an inescapable fog. But what if I told you increasing your physical activity, eating a balanced meal, or getting adequate sleep can decrease your stress and improve your physical wellness? That is right! Introducing aspects of physical wellness into your daily routine has been proven to reduce the amounts of cortisol and adrenaline released, which will alleviate mental and physical symptoms of stress. So, taking a jog around your local park, playing with your grandkids, going for a swim, eating a balanced anti-inflammatory meal, and getting at least 7-9 hours of sleep can decrease stress and increase your physical wellness.

Physical activity increases our “happy hormones” called endorphins. These endorphins also fight against stress symptoms such as indigestion, headaches, panic attacks, and depression, to name a few, while boosting our mood and helping us think clearly and overall feel good. How Do You Get Started? I am happy you asked! Now that you understand the benefits of physical wellness, it’s time to begin your venture. Contrary to fad culture, your journey to physical wellness and stress relief does not need to be expensive, painful, complicated, or daunting. “Taking the first step” is just that simple! 

1. Take a minute to evaluate your current physical wellness status. Are you thriving in sleep, nutrition, or activity? If so, celebrate yourself. 

2. Next, pick one aspect of physical wellness -sleep, nutrition, activity – where you are not thriving and want to start working on today. 

3. Develop a specific, measurable, attainable, realistic, and timed goal around your choice from step 1. 

• For sleep, you may consider starting a bedtime routine at 8:00 pm and be asleep by 9:00 pm. 

• For nutrition, you may consider consuming an anti-inflammatory meal for breakfast, lunch, or dinner. 

• For activity, you may consider moving your body first thing in the morning with a stretch routine, a mid-afternoon walk challenge, or an evening 10-minute HITT workout. 

4. Grab your calendar and set the exact recurring time you will implement your SMART goal.

Note: it helps to add an emoji or symbol next to this appointment 

5. Develop your Support, Accountability, and Community (SAC)

• Identify a friend or family member who will support you on your physical wellness journey. 

• Seek an accountability partner–someone who will ensure you stick to your SMART goal regardless of how you are feeling. 

• Join a community of like-minded individuals on the same or similar mission to enhance their wellness. 

6. Honor yourself and stick to the plan you created yourself.

Physical wellness is the foundation dimension of wellness. It requires us to take care of our physical selves to have the fortitude to fill our cups so they can spill over into our spiritual, emotional, intellectual, occupational, social, and environmental wellness cups. Now that you have the tips and tools, where will you begin? I would love to be a part of your physical wellness journey, so please share your SMART goal and SAC with me at hello@stressblueprint.com