Habits
4 Natural Ways to Control Adrenaline, your Energy Booster
Did you know that adrenaline, an essential booster of mental and body energy, can also trigger the ‘fight and flight’ response, causing stress and potentially getting you in trouble?
When you’re about to give a presentation, your throat is suddenly parched, and your heart begins to pound … that’s adrenaline kicking in.
When you have a deadline fast approaching and your feel sweaty palms, your feel a knot in your throat and can’t think clearly … that’s adrenaline rushing through your vessels.
What is adrenaline?
Adrenaline, also known as epinephrine, is a hormone and neurotransmitter produced in your adrenal glands; those found on top of your kidneys. It is produced when you face a situation that requires an immediate increase of energy: a tiger threatening your life. Epinephrine is also a medication that emergency doctors inject to patients with a sudden life-threatening allergic reaction, also called anaphylaxis, or a when the heart stops beating. It immediately opens up airways in the lung and narrows blood vessels, normalizing breathing and heart rhythm.
Adrenaline and the stress response
When you face emotional, physical, or mental stress, adrenaline is released. In a healthy person, adrenaline expands your oxygen intake to your muscles. This happens because blood is squeezed from the skin and internal organs and rerouted to major muscles, preparing the body to flee a danger or fight it. Adrenaline increases the production of glucose in the liver while reducing insulin release by the pancreas, leading to improved muscle function, you feel stronger.
Your nervous system is able to decrease pain, increasing your ability to keep fighting despite injuries. Simultaneously, an adrenaline rush heightens your sensory perception, letting you enjoy every second of sky diving or watching a horror movie.
Impact of increased adrenaline
Craving for an adrenaline rush may lead to misusing prescription medications, drugs or seeking ‘hyperventilating’ activities. Your mind and body may ‘enjoy’ stressful situations, even confrontation or dangerous activities.
When you have high levels of adrenaline, you’ll feel agitated and irritable. Over time, high levels of adrenaline can lead to insomnia, anxiety, weight gain, heart disease, and high blood pressure. Thus, it’s crucial to ensure that your adrenaline levels are under control.
At some point the mind may be use stress and anxiety to keep adrenaline rushing into your bloodstream. on the other hand, a mind full of worry and thoughts will have a hard time falling asleep, this would drive an increase of adrenaline leading to insomnia.
You can control your adrenaline levels by focusing on stress management. Here are 4 simple ways to naturally control your adrenaline levels.
Know thy self
Sometimes, we’re stressed out because we don’t know our limits, we lack long-term self-confidence and look for a quick fix, an adrenaline rush. For instance, being a yes-person, unable to say no to others. When you have a stressful job, and you’re taking care of an ailing parent at home, but someone comes along and asks if you can coach your daughter’s soccer team. Instead of saying no, you go ahead and say yes. This may help you feel good momentarily but adds unnecessary stress to your already full plate.
To learn about your limits, practice self-reflection and you progressively will feel being more self-assertive. Also, engage in role-playing, practice being a naysayer, which will give you the confidence and experience to be able to say no assertively, yet gracefully.
Be truly social
Having social support helps lower your stress levels. When you have a solid social network system, you don’t feel alone, and you have people with whom you can unburden your stressors.
In today’s world, we are lonelier than ever despite being more connected digitally. It just may be that we need more face-to-face interactions.
There are a number of ways to develop good social support. For instance, get out and volunteer. By volunteering, you not only help others, you also get to meet other people with similar values as yourself. Another way you can develop good social engagements is by getting involved with your community association. joining a gym or religious organization. By being less isolated, you’ll not only feel less stressed, but happier as well.
Go for a walk
To reduce your risk of adrenaline addiction, it’s important to balance stimulating with relaxing activities. After a stressful situation, move towards an unchallenging, systematic, routine task to allow adrenaline blood levels to drop. Going for a walk around the block and focusing on the environment is a well-established recipe to decompress.
When you’re facing a looming deadline at work, or a challenging relationship with your loved ones, the last thing you want to do is to move, exercise, challenge your body. Yet, it’s extremely beneficial.
When you make time to exercise, you give your mind a break from the stressor. As a result, you come back rejuvenated and ready to tackle the stressor head on, or even have a completely different perspective on the stressor. Also, when you exercise, you release endorphins, the feel-good hormones.
Get enough sleep
Have you noticed how much smoother your day goes by when you get enough sleep? When you get enough sleep, you’re more relaxed and are better able to handle stress.
Getting enough sleep will let your mind and body normalize adrenaline and several other hormones and neurotransmitters. One way you can ensure you’re getting enough sleep is by practicing good sleep hygiene habits. For instance, make your bedroom a technology-free zone. Instead of scrolling through social media at night, read a good book.
Another good practice to ensure you’re getting enough sleep is to let go of the day’s worries. You can do so by focusing on your senses to distract your mind while in bed, practicing sensorial mindfulness or mindful framing.
Life has its fair share of challenges and it’s easy to be overwhelmed by them. By practising stress management techniques, you can not only lower your reliance on short-term adrenaline rushes, but lower your tendency to be overwhelmed by life’s challenges as well.
4 Natural Ways to Lower Cortisol, the Stress Hormone
Can you imagine truly enjoying your life, getting through work with a smile on your face even in the midst of uncertainty and stress? Can you imagine sharing love, compassion and gratitude instead of craving for validation, competing endlessly and despairing for unfulfilled expectations?
It can be done, but there is an essential premise, your ability to control excessive release of the hormone cortisol into your body. When you’re in a traffic jam, your jaws are clenched, your shoulders are tense, and you’re just about to scream… your body is releasing cortisol uncontrollably, impacting negatively your mental and emotional reactions while deteriorating your physical wellbeing.
What is Cortisol?
Cortisol is a hormone produced in the adrenal glands, located above your kidneys. Cortisol is considered the “stress hormone” because our bodies release it when we’re facing physical, mental or emotional stress.
However, cortisol does much more than reacting to stress. Cortisol is an essential hormone that, among many other vital functions, balances our blood sugar and blood pressure, helps us form memories, decreases inflammation and regulates our metabolism.
Having too much cortisol leads to weight gain, mostly abdominal obesity aka “love handles”, diabetes, heart disease, a weakened immune system, and mental and neurological dysfunction, such as irritability, depression, anxiety and forgetfulness.
Cortisol, Stress and Relaxation Response
When you’re under stress your body goes into “freeze, flight or fight” mode. It does so by releasing excessive amounts of cortisol. This sudden hormone release increases blood sugar so that you have the energy to run from stressors (e.g. a tiger) while shutting down non-essential functions, such as the immune system.
Problems develop when your body is in continuous stress mode, a hallmark of modern life. Over the long term, over-activation of the stress response decreases the overall mental, emotional and physical health.
On the other hand, being able to induce a relaxation response will reduce the cortisol release and stabilize blood levels over short and long periods of time.
Here are 4 simple ways to naturally lower your cortisol levels and achieve sustainable relaxation:
Sleep Well
In today’s busy world, we often put sleep on the back burner. We have so many errands to do, so many to-do-lists to cross off. And modern technology definitely doesn’t help. We’re glued to our tablets and computers, and our cell phones are always on… just in case.
But sleep is extremely important. Not only does your body rejuvenate itself, but it also completes major housekeeping duties while you’re asleep.
When we don’t get enough sleep, your cortisol levels also rise. In fact, getting only 4 hours of sleep for just one day can increase your cortisol levels by almost 40%!
So, how can you make sure you’re getting enough sleep? Well, for one, you can start by creating the right environment in your bedroom and developing solid going-to- and staying-in-bed routines. Instead of snacking and drinking, have a soothing tea. Instead of crashing into the couch to watch TV, take a walk with your loved ones. Instead of browsing news and social media, read a nice book. You will be surprised at how fast you doze off!
Eat Healthy
A number of foods have been shown to lower cortisol levels. One example is dark chocolate, rich in flavonols, shown to drive many health benefits. In fact, dark chocolate has even more flavonols than well-known super fruits such as acai berries and blueberries.
Why is this important? Flavonols have been shown to inhibit 11β-hydroxysteroid dehydrogenase, an enzyme that converts inactive cortisol to its active form.
Look for magnesium-rich foods, avocados, nuts, legumes, bananas and consider taking supplements. In fact, magnesium decreases cortisol levels by supressing the release of cortisol.
On the other hand, processed foods, trans fats, alcohol, food additives are considered pro-inflammatory partly due to the excessive release of cortisol.
Practice Mindfulness
Do you ruminate on the past and worry too much about the future? Well, the regular practice of mindful framing, mindfulness meditation or even prayer can help you induce the relaxation response.
When you focus on the present moment, either through observation, visualization, concentration, reciting a prayer or mantra, your mind is repealing negative, repeating and circular thoughts. Your mind becomes non-judgemental, living no room for an automatic stress response.
A mindfulness practice not only helps you mentally but can help you physically by decreasing your cortisol levels. A study conducted on medical students found that cortisol levels dropped almost 20% after a 4 day mindfulness meditation program.
Think you’re too busy for a mindfulness practice? Just take a walk in the park, observe the trees and listen how the birds sing. The good news is that you can easily incorporate these practices into your daily activities, even while washing the dishes or just having a short break!
Socialize and Laugh
You’ve heard people say that laughter is the best medicine, and they’re sure right. Laughter decreases your cortisol levels. And it doesn’t even have to be real laughter to work! Even simulated or “fake” laughter helps.
A study done on community members found that participants’ cortisol levels decreased significantly after a series of laughter yoga sessions. Laughter yoga is a mind-body exercise that teaches you to laugh. The premise is to literally “fake it until you mean it.”
So, go ahead and start laughing. Watch some comedies, play with your loved ones, or even do some laughter yoga. Your body and mind will thank you.
Life is too short to be tense, agitated and stressed out. By naturally lowering your cortisol levels, you improve both the longevity and quality of your life and those around you. Take control of your life, teach your mind and your body how to relax. Start today!
4 Natural Boosters of Dopamine, the Elixir of our Life
We may not even realize it, but dopamine rules the roost when it comes to our sense of wellbeing. How is one neurotransmitter so crucial to the feeling of joy?
When you first wake up in the morning, and you smell that fresh pot of coffee brewing, you probably feel excitement. This anticipation is dopamine.
If you receive a raise at work, your sense of accomplishment will most likely be accompanied by a set of pleasant psychological and physical sensations – that’s dopamine.
When you enjoy your favorite music, laughing with friends, or experience an immense rush of adrenaline while playing a sport, dopamine is kicking in.
Dopamine is a neurotransmitter that sends signals between neurons and is a precursor of adrenaline. It plays an important role in a range of brain and body functions that are critical for your success, including motivation, memory, attention, focus, learning, creativity, and mood. When we experience the positive effects of dopamine, we feel well, excited and energized.
However, if we experience low levels of dopamine, we can become fatigued, apathetic and can suffer from addiction. poor memory, disrupted sleep, and even Parkinson’s disease.
What is the link between dopamine and addiction?
In the 1950s, scientists designed an experiment where they placed electrodes along the dopamine pathway in the brain of rats. When the rats entered into a particular corner of their cages, they received an electric shock. The discomfort of the shock therapy led scientists to believe that the rats would avoid entering the area where the shock occurred – but just the opposite happened.
Rather than avoiding the shock, the rats craved the dopamine so severely that they continued going back to experience the shock up to 700 times in one hour.
This compulsive behavior can be seen in people, too. Take substance abuse or gambling for example. Doing anything in excess may not feel good after the fact, but the dopamine rush can be so intense that a person will crave for more.
Quick dopamine fixes are tempting and appear everywhere in our modern world. Some examples for sources of a dopamine rush include caffeine, alcohol, video games, social media addiction, impulsive eating, mindless working or compulsive shopping.
To achieve mental, emotional and physical wellbeing, we should boost our dopamine in healthy and balanced ways that nourish our sense of self-worth and reinforce our connections with others.
Genuine Gratitude
Have you ever felt that warm tingling sensation of love and compassion take over when you feel gratitude for someone or something happening in your life?
Being grateful for all of the blessings you have in your life is a simple, inexpensive and practical way to enhance your dopamine levels. It also works to keep your life in perspective when times get tough.
One way to easily maintain a momentum of appreciation is to keep a daily gratitude journal. Remember, when difficult storms arrive, and you have troubles finding things to appreciate, it’s okay to be grateful for simple pleasures like a snuggle with a pet or a smile from a stranger.
Everyday Mindfulness
Focusing on the present moment and practicing self-reflection offer us enormous amounts of benefits. When we pay attention to the environment, calm our thoughts and center ourselves, we experience a relaxed state-of-mind, so that we can fully relax and recharge.
Not only does the practice of mindful framing and mindfulness help us to let go of stress, but studies have shown the potential to increase the release of dopamine.
It can be tempting to reach for a junkie TV show to distract yourself from daily problems instead of retreating into pondering and reflecting about our ideas and experiences. In the long run, embracing a ritual of self-reflection will increase your dopamine levels in a positive, more profound way.
Regular Exercise
There’s no need to sign yourself up for a spin class that you are going to dread if spinning isn’t your thing. But finding an outlet to exercise that you genuinely enjoy can increase your dopamine and boost your physical wellbeing.
Whether you take up martial arts, dance or play fetch with your dog, your mind and body will thank you. Dopamine is released when you get your heart pumping.
For an extra rush of healthy dopamine, combine your activity with reaching a goal (such as increasing steadily you daily steps).
Exercise brings many other fantastic side effects into your life. Perhaps you lose a couple of pounds, look healthier and meet new like-minded friends during your activity.
Healthy Eating
White sugar and fast food can be highly tempting if you desire a surge in energy. But the mood-elevating spike caused by these foods is short-lived and often comes with an energy crash.
Our earth is abundant with fresh fruits, veggies and fiber for us to indulge in daily. And did you know that a healthy gut seems to be directly related to balanced dopamine levels?
Some foods that can support your dopamine levels are apples, bananas, beets, chicken, eggs and cheese. So start your day with a delicious cheesy omelet or fresh fruit salad to elevate your mood early on.
Life is dynamic, a steady source of experiences and ideas, and dopamine mobilizes your brain and body to be motivated, creative and achieve peak performance. Don’t waste this precious elixir by disrupting the fine-tuned alchemy of neurotransmitters and hormones. Be gentle with yourself and let the natural processes in your organism take over without ‘artificial sweeteners.’
5 Steps to Become a Life-Long Learner
Have you realized that you are not the same person you were five years ago? Some aspects of your character and values may have been impacted by unforeseen learning experiences!
Life offers us a continual stream of new possibilities for growth and expansion. There is a good chance that your work, social and personal life requires you to adapt to our ever-changing world.
Ideally you want to acquire relevant knowledge while avoiding all the noise that generates our environment. You can be up-to-date without over-stretching your mind or causing unnecessary anxiety following 5 easy steps.
Embrace the trial-and-error process
When you take on a new challenge, it can be exciting at first, but as you dig in, you might find your self drowning in uncharted waters.
Let’s imagine that you are building a personal or professional website. You might spend a lot of time on figuring out how to create different features, and you will certainly make mistakes. It’s okay to get a little lost in the process and let yourself run into problems and errors. Trial and error is a great way to construct a new, valuable skill set for future use.
The next time you try to build a website, you will know not just what to do, but also what not to do. You have learned from your mistakes, the most fundamental way of learning. Every misstep is an opportunity to learn a lesson, improve, and move forward.
Find the right environment
Take a moment and consider where you focus best and get your job done with ease and pleasure. For some, a coffee house with background music and chatter is ideal, others prefer a quiet place while some people need the pressure of the office environment.
Irrespective of working for yourself or a company, don’t hesitate to personalize your workspace to suit your needs. The days of one-size-fits-all learning (or work) environment are fast fading.
Instead, we now seem to understand that to achieve impactful wisdom, we should value the unique environmental needs and learning styles of each individual.
Read constantly
Reading should become a pleasurable activity. You must acquire the discipline of reading, in print or digitally, while reducing audio or video content. Reading does a few things to help you enhance learning.
First of all, your brain is focused on the information at hand. You let go of superfluous or unhelpful thoughts in order to concentrate. While reading you can either stop and reflect or accelerate and skim through words and sentences. You are actively controlling the information flow, while audio and video learning is a more passive approach.
Secondly, delving into a good book automatically brings fresh vocabulary, ideas and perspectives into the forefront of your consciousness. And more importantly, it helps hone your visualization skills and imagination capabilities.
When you acquire data through the written word, you improve your writing and oral communication skills. Your daily life and conversations can bring out opportunities to express and connect your new perspectives to the world around you.
Take breaks
As you sit down to complete a task, it can be tempting to enforce high expectations to master a new skill in one go. Yes, it’s commendable to have goals, but respect for your mental and physical boundaries should be front and center.
If you push yourself too hard, adverse outcomes can occur, such as:
- Fatigue
- Inability to make decisions
- Lack of focus
However, if you incorporate breaks into your learning process, you give your mind (and emotions) the much-needed space to refocus and refresh.
Being mindful of our concentration patterns allows us to optimize our learning style in a significant way. A leader cannot expect his team to perform and be balanced without letting their minds and bodies recharge and relax. The introduction of a mindfulness practice is a way to increase learning readiness in high-performing organizations.
Sleep well
A night of restorative sleep can offer clarity and bring cohesiveness to the learning elements you have acquired throughout the day.
As you problem-solve or attempt to master a new skill, sleep may seem like the last thing you should do. Often, we can feel a strong desire to power through until we figure everything out.
But in reality, ‘sleeping on it’ can bring a valuable boost to our learning curve. A recent study has confirmed that a good night’s rest can protect already stored memories while improving the access and organization of knowledge in the brain.
In essence, becoming a life-long learner requires daily habits that replace intensive data, information and knowledge gathering with a focus on acquiring wisdom with the right coordinates of time and space.
Stress-free Leaders Do 5 Things Every Day
Have you ever seen yourself as a leader, the boss of your life? Wouldn’t be great to coast stress-free through your personal, family and work responsibilities and goals?
Those who lead successfully their life and businesses rarely display stress despite everyday challenges and overwhelming agendas.
To become a truly effective leader with the right mindset, learn and practice how to control your time, actions and spaces.
Focus on one thing at a time
How can you efficiently concentrate on something when your phone is vibrating, and your e-mails are stockpiling?
The key is time blocking. To time block, you section your day into segments of activities. For instance, just between 8-9 am and 4-5 pm you might answer e-mails (then leave them untouched for the rest of the day).
This simple approach will substantially increase your available time for focused work without continually shifting gears, keeping you and your goals on track. Tomorrow will come, and the remaining messages will be answered.
Some benefits of time blocking include:
- Increased focus on tasks
- Balanced workload
- Task prioritization
- Bolstered sense of accomplishment
Work at your peak energy hours
Many people nowadays are able to have flexible work hours. If freedom of time is your case, it’s worth noting whether you are more productive in the morning, afternoon or evening.
Some people thrive when they dig in first thing upon rising. However, some may prefer to enjoy a workout, relaxed coffee, and breakfast with their family before answering calls and handle requests.
Be mindful of your life’s overall values and when you accomplish at your best.
Create and maintain boundaries
When you head home at the end of a long workday, it can be all too easy to stay in overdrive. Instead of indulging in a movie with your kids and being in the moment, you might be tempted to start worrying and acting on your to-do list.
See yourself as a leader who needs to get things done but with the ability to define when, where and with whom to accomplish them. Create boundaries for yourself and others, not just for focused work but also for well-deserved downtime. Often, if someone knows that you are not available after a specific time of day, respect for your boundaries will be formed.
When the space and time of everyone are acknowledged, teamwork and creativity improve. Some problems require solo work, while other tasks can only be achieved through cooperation and convergence of the minds. Let’s be surprised when closing and opening these gates of creativity.
Avoid wasting time
We want to please others, to help others, to work in teams, but we waste precious time without a well-defined purpose when meeting with someone to accomplish a task.
Have you ever sat through a meeting while you know that you would be more productive if you could get back to your desk?
Meetings are the prime example of a time-wasting activity. Meetings are helpful when there is a powerfully clear agenda with an eagle-eye focus on targets. But in reality, meetings can often pull people off track with conflicting agendas, either behind the scenes or in the open.
If you do have a meeting, do your best to keep it short and sweet. In essence, you want to get in, express crucial points, get feedback and decide next steps.
Say ‘no’ often
“The difference between successful people and very successful people is that very successful people say ‘no’ to almost everything.” Warren Buffet
See yourself as a leader, a natural born achiever. But control your desire to be everywhere and everything to everyone because it will not help you attain quality leadership.
Remember, it’s okay to opt out. American hedge fund manager, James Altucher, gave this golden piece of advice, “If something is not a ‘Hell Yeah!’ then it’s a no.”
Give yourself permission to prioritize and stick to only that which will serve you best. Keep in mind, you can only give and be productive if your energy is not depleted.
Only if you are in control of your life you will be able to avoid unnecessary stress. A highly effective leader values time, defines boundaries and acts when the iron’s hot. Keep your mind sharp and focused but find time to go home and discover the smoothness and refreshing feeling of a cool iron.
