15 Healthy Ways to Nix Stress

Common sense and scientific research indicates that reducing your stress level makes you feel happier right now, and may protect your health in the long run. 

Updated 5/16/2023

A recent study of young adults (ages 17-30) shows life satisfaction prevents inflammation, builds resilience to inflection, and can motivate you to stay on track with your eating plan, exercise, and other elements of a healthy lifestyle. 

Another piece of good news is negative effects of stress can be kept in check or even reduced, no matter what age you are today.

I suggest you pace yourself and adopt one or two of the techniques listed below at a time. Each is valuable, and helps you get off to a good start in improving overall well-being.

15 Healthy Ways to Nix Stress

1. Develop or revisit a hobby today. Play an instrument, crochet, garden, line up a game of tennis or chess, sing in a chorus, or dance up a storm.

2. Incorporate relaxing activities into your weekly schedule. Reach out to a pal for a phone chat, meet your BFF and sip a cup of chamomile or lavender tea, or pamper yourself with a haircut, bubble bath, or pedicure.

3. Change your attitude about exercise. 

Instead of thinking of exercise as a drudge, think of it as a  health elixir. When you get at least 30 minutes of exercise per day, it reduces stress, conditions your heart, lifts mood, prevents common diseases like high blood pressure, and helps you work  and play with more energy and joy. 

Make your conditioning routine a combination of strength training, stretching, and aerobic workouts.

Exercise keeps your body and mind strong, flexible, and energized!

Get moving by running, hiking, biking, walking, or window shopping. 

Line up an exercise partner to complete daily errands, walk outdoors in nature, or meet up at the gym or local Y, and combine a self-care practice with a social one.

4. Collect memorabilia that warms your heart, whether it’s stamps, pottery, coins, crystals, or CD’s, but don’t hoard. Delight in what you’re doing, without building up clutter.

5. Organize your belongings. See Organizing Rooms and Routines More Quickly and Effectively from Susan at Organized 31. An organized home prevents you from feeling overwhelmed, and eliminates stress of searching for misplaced items.

6. Focus on meeting your work needs, making progress on projects, and checking off that to-do list one check at a time. 

Say "no" to distractions and postpone things you do for others, until you've accomplished your goal for the day. 

Make yourself your first priority. When you accomplish what you set out to do, you wind up having more to give to others.

7. Carve out time to connect with your inner self. Prayer, meditation, 12 step programs, inspiring books, religious or spiritual activities, and devotional practices including chanting and tai chi help support, comfort, and calm you.

8. Attend the ballet, opera, or a poetry reading.  Dispel negative energy by taking in beauty, and possibly spark inspiration for your own creativity to bloom.

See an art film, visit a museum, art gallery, concert, or theater to enrich your life and release the cares of the day.

9. Cultivate self-compassion and give yourself a break. When you slip up or make errors in judgment, treat yourself as you would a beloved child. 

Soothe that vulnerable place inside you, admit that you're part of the human race, and give yourself unconditional love.

10. Write in a gratitude journal. Studies show the act of physically writing down what you’re grateful for, helps to solidify it in your mind. Build up a log of things you’re thankful for, and refer back to it, on days when you’re feeling low.

11. Spend social time with people who are kind, respectful, and have a positive outlook. Creating a nurturing, low-key home and social life makes you feel encouraged, loved, loving, and relaxed.

12. Prevent a financial crisis by making and keeping to a budget. Review often to stay financially solvent.

Start today to simplify spending, live within your means, and reduce the amount of financial responsibilities you take on so you'll sleep better at night. 

If you don’t know how or can’t do this alone, consult with a financial planner, organizational expert, or therapist. 

13. Visualize aquamarine and aqua to nip stress in the bud. Let these green-blue colors calm mind, body, and spirit, promote smooth communication, and relax eyes. 

Softly gaze at pictures of an ocean, river, or the horizon, or get out in nature to see aquamarine and aqua. Colors of the sky and sea help you feel more expansive and tranquil.

14. Recite affirmations. Affirmations are declarative statements confirming something is already a reality in your life. Affirm the ones below and see how fast that relaxes you.

    

15. Be good to yourself by sprucing up your home or apartment. It can be as simple as refinishing vintage finds or dusting off stuff from your attic or basement like an old mirror, bookcase, or lamp. 

Repurpose décor by painting it pale blue, soft green, or lavender. Being active and productive is healthy, and seeing these colors in your living space makes you both more relaxed and refreshed.

There are many ways to nix stress. Take as many of the ideas from this post as you like, but don't forget to comment. 

What stress reduction techniques work for you? 

What do you still need to work on?

What healthy habits help reduce stress for you? Please share.

Please no links in your comment as it won't be published that way. Thanks for understanding.

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Emotions Creativity Sensuality Workshop and Colors of Joy

Special Invitation to My Blog Readers

You are Invited!

Sacral Chakra Energy Workshop: Emotions, Creativity, and Sensuality and Book Signing for Colors of Joy

Where: The Seasoned Woman, the Williams Center Plaza, 5460 E. Broadway Blvd., Tucson, AZ 85711

When: Thurs. Sept. 20, 2018 between 5-6 PM

Why: Have Fun as Nancy Andres Shows You Ways to Use Sacral Chakra Energy and Orange to Enliven Mind/Body/ Spirit.

Interactive Workshop is Complimentary, and Seating is on a First Come First Serve Basis. Please call the Seasoned Woman at 520-745-5942 to confirm. 

You'll see Colors of Joy: A Woman’s Guide for Self-Discovery, Balance, and Bliss. It helps journal owners enhance self-awareness, boost vitality, and attract more joy into daily living.

Each of the 12 chapters in Colors of Joy begins with a Color Illustration

Buy a copy of Colors of Joy at this workshop, and I'll autograph it. Save shopping time and purchase another as a colorful birthday, thinking of you, or holiday gift. 

Does color play an important role in your day to day pleasure, passion, and inspiration?

Why not enjoy yourself, as you learn to get in touch with emotions, creativity, and sensuality through sacral chakra energy and its corresponding color ORANGE? 

I can't wait to meet and greet you at this workshop. Please join us. Come on down!

For wellness tips and information about special events, please visit my website and sign up for the wellness news.

Do you have questions or want to share ideas and information about sacral chakra energy, orange, or living a healthier, happier lifestyle?

Please scroll to the comment section below, enter your comment, then click publish. 

Thanks for your visit, and sure look forward to meeting you at the workshop!

How to Use Fall Colors to Awaken Your Senses

Want to use fall colors to help you feel more centered, happy, and mindful this autumn?

This post is designed to help you understand ways to surround yourself with autumn colors that resonate with you. 

This post has been updated 10/1/2023

I use many of these color ideas to breathe in the beauty of this season.

Colors work at the sensory level and transcend thinking. 

Glance at colors that appeal to you, and you'll feel immediate satisfaction. 

They  may also help you be more fully present from moment to moment, as you engage in daily life.

An effective way to start including fall colors in your lifestyle is to bring out your inner light by wearing autumn colored clothing, while you engage in hobbies, sports, and leisure time activities you enjoy.

Envision fire maple, rust, marigold yellow, burnt orange, sage green, and autumn leaf brown in your mind's eye. What sensations, ideas, or feelings arise when you use your imagination this way?

The colors you choose for your home, the ones you pick for your wardrobe, and those in your work and play environment, have power to bypass reason and influence your emotions at the cellular level.

Try this on for size. Imagine pleasing shades of orange as “helpers." When you use this bright autumn hue, it supports you and enables you to process emotions, thoughts, and feelings with self-compassion. 

Display burnt orange or rust colored mums in a large flower pot. Place this colorful autumn hued plant at your front door or in your front yard to welcome guests.

Jump in the car for a fall foliage tour and admire autumn's earthy beauty.

Read Favorite Fall Fruit and Vegetables . Discover which fall fruits and vegetables are packed full of nutrients to help you stay healthy and feel energized this fall.

Observe Eva Cassidy sing Autumn Leaves on YouTube and sing along.

 

Paint an accent wall or accent piece in your home or office a beautiful fall color. Rust or burnt orange, sage green, grounding brown, amber, garnet, golden yellow, brilliant scarlet, or maroon are top fall favorites.

This autumn colored bench is in my foyer

Don a cap or tee shirt in a hue that reminds you of autumn leaves. Then see "Wear your colors to feel great about yourself." 

Pick pumpkins in the pumpkin patch.

Get outdoors to hike or mountain climb.

Crunch through fall leaves, hug a tree, collect chestnuts, or gather pine cones.

Paint, draw, finger paint, or use chalk to make autumn leaf or autumn tree pictures.

Frolic and tumble in a pile of autumn leaves, with or without your children and pets.

Visit a nature preserve, go birdwatching, and admire the aliveness of all living creatures.

Reserve time to witness an autumn sunrise or sunset. See with wonder and each day becomes a new fresh experience.

Visit an arboretum, plant nursery, or public garden and let the energy from vegetation and crisp fall air refresh you.

Snap fall photos.

Gather a bushel of farm fresh apples and munch on a juicy one.

Cozy up by the fireplace, with a good mystery, romance, or other fun reading.

Slip into your favorite flannel shirt, sweatshirt and jeans, or wear pajamas all day.

Make a pot of steaming vegan chili with beans, corn, and plenty of spices.

Plant hyacinth and daffodil bulbs.

Participate in a Color Run.

Take family or friends on a hayride.

Listen to an Audio Meditation called Eyes Closed from Dean Sluyter, author of Fear Less: Living Beyond Fear, Anxiety, Anger, and Addiction.

Dean's soothing voice helps me slow down, nurture my spirit, and connect to places in my body and mind that need care.

Give the audio mentioned above a try, and please let me know ways listening to it helps you.

Fall is a reflective period, a time to celebrate the harvest, show gratitude, and recognize endings.

If emotions including grief and loss surface, do your best to identify and name them. 

Then, imagine feelings flowing through you and going into the ground, as autumn leaves do in the fall.

In this season, you can learn to release "dying relationships, situations, or painful life experiences," to have closure and make room for something new. 

Remember not everyone deals with emotions in the same way or is attracted to the same colors. 

Take time for self-care this fall. There are many color visualizations online that can bring you relief from stress, and provide healing, peace, and joy.

Awaken your senses by observing yourself right now. Look inward as well as outward to feel and appreciate the wonder of fall colors and the blessings in your life.

Before you go, please take a moment to comment below.  No links in comments please; they won't be published that way. Thanks for understanding.💓

What are your favorite fall colors and/or activities? 

Which fall color tips have you tried? Did they work for you? Please explain.

Shares and pins are greatly appreciated. Love comments and wish you'd visit again.

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Plant-based Food Tips to Make Life Healthy and Lively

Evidence is mounting that people who follow a whole food plant-based eating plan (WFPB), enhance their mental and physical health.

One of the most comprehensive controlled trials of diet and mood finds a plant-based nutrition program in a workplace setting across ten corporate sites significantly improves depression, anxiety, and productivity. 

Post updated 7/9/2021

The quote below is part of a Nutritional Update for Physicians: Plant-Based Diets. It appears at the US National Library of Medicine and the National Institute of Health Website (NIH) from the Permanente Journal.

“The major benefits for patients who decide to start a plant-based diet are the possibility of reducing the number of medications they take to treat a variety of chronic conditions, lower body weight, decreased risk of cancer, and a reduction in their risk of death from ischemic heart disease.”

Perhaps your motives for change are one or more of the following:

You want to have more stamina

You struggle to manage your weight

You notice emotional eating is an issue for you, especially when you feel stressed, anxious, or bored

You'd like to feel more relaxed as you eat, instead of eating on the run

You want to learn how to prepare vegan food

You aim to keep food costs within your budget

You choose to be compassionate to animals

You understand whole food plant based eating uses less natural resources than those used to raise animals for food  

Consider the plant-based food tips below. Try each on for size. Then observe how each contributes to your healthy, lively life.

Don't wait for a special occasion. Eat plant-based foods today  A simple way to start is to take one step at a time

Put the whole spectrum of colors into your shopping cart

Prep a few days' worth of veggies, fruits, whole grains, and brown bag lunches. Planning ahead saves time and helps prevent impulse eating

Eat a wide array of cooked and raw veggies, as variety helps cover all your nutrient requirements and a rainbow of colors adds fun to eating

Learn why it's key to get your orange and yellow on

Surf the Web, bookstores, and library for WFPB recipes. See what I found? Vegan Stuffed Zucchini Boats from Judee Algazi at Gluten Free A-Z Blog is delicious, nutritious, and simple to prepare

Snack on in-season local, organic color-rich fruits including these 6 Colorful Summer Fruit Superstars

Shop for the freshest, most vibrantly colored produce and whole grains at farmer’s markets, health food stores, food co-ops, or a nearby market

Grow your own fruits and veggies. Connect with earth energy and become more self sustainable and environmentally friendly

Take it slow by experimenting by adding one new plant-based ingredient a week 

Step it up a notch and replace some of the animal protein in traditional dishes for plant-based kinds including beans, lentils, and green leafy veggies 

Be daring and substitute plant-based protein for animal protein in more and more meals

Add fruit and a small handful of nuts and seeds to oatmeal and other cereals

Find an unsweetened variety of nut milk you enjoy, and drink it instead of cow's milk

Substitute unsweetened applesauce or a banana in cake recipes that call for a lot of sugar or oil

Assemble salads and serve them as one dish meals. Whole food plant-based entrée salads satisfy hunger, fuel your body so it can work at peak efficiency, and aid digestion and elimination

Say nix to the toppings on most conventional salads including bacon, cheese, eggs, and fat laden salad dressings. This will eliminate cholesterol and is good for heart health 

Want to enhance the taste of whole grain pasta, steamed veggies, or casseroles? Watch the video and bookmark Oil Free Pesto at Lori Clark Fitness, an excellent site for healthy lifestyle information

Basil and Spinach are Rich in Flavor and Phytonutrients

          Make beans a staple of your food plan

Mix it up and serve one or more portions of black, pinto, garbanzo, kidney, cannellini, great northern, adjuki, lima, mung, and fava beans each day 

Cook up a big pot of veggie chili, black bean soup, or other type of bean or legume. Freeze some, and use the rest to add to soups, salads, and wraps you eat during the week

Switch from white to brown rice, white to whole grain bread, and processed to unprocessed foods

Discover why beets and beet greens are tops.

Reap health rewards by eating organic soy products.  Here's prep and serving ideas for tofu and tempeh

Eliminate processed salad dressings, and mix up your own. One example is a high protein oil free recipe for nonfat bean dressing

Savor split green or yellow pea soup, lentils, and peanuts for good taste and high protein

Reduce inflammation by eating  broccoli and avocado. Learn new ways to include green-colored fruits and veggies in daily meal planning

Eat whole grain plant-based breads, cereals, and cake, instead of grabbing those that are sugary, salty, and highly processed

Educate yourself and consider this advice from Michael Greger MD. Not all plant-based foods are equal

Take time to shop and read labels, discover awesome reasons for cooking meals at home, and eat whole foods that are colorful and seasoned well

Appreciate the effort and time you take to use whole food plant-based ingredients

Take credit for sustaining your momentum and serving WFPB foods for  breakfast, lunch, and dinner 

Be selective about dining out, and patronize establishments that offer cooked from scratch meals that are good for your health

One fine example is The Tasteful Kitchen in Tucson, AZ. Chef Sigrid and Host Keanne Serve Delightful Vegan Fare

Spaghetti Squash Burrito Bowl with black beans, fajita veg, fresh cabbage, and avocado crema from The Tasteful Kitchen

Make the most of Mother Nature’s bounty, and select and prepare foods that get their vibrancy the natural way. 

Generate more eye and taste appeal and increase nutrient count as well, by including at least 5-9 servings of fruits and veggies each day.

Be your own health advocate, and assure that in addition to fruits and vegetables, you get an adequate amount of whole grains, legumes, and beans. 

Flavor foods with interesting herbs and spices, and a small amount of nuts and seeds each day. Make WFPB eating the foundation and mainstay of meals. 

Remember, your food and lifestyle choices play a big role in making your life more healthy and lively.

What steps have you taken or want to take to improve your eating plan?

This is also an opportunity to brag. What food successes have you experienced recently? 

Before you go, take a moment to comment (please don't put links in your comments or the comment won't be published). 

Please sign up for the Colors 4 Health Wellness News and receive tips to help you enjoy a healthier lifestyle. 

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