Monthly Spark Newsletter
September 2024
As September rolls in, the anticipated crisp air and changing leaves signal the transition from carefree days of summer to more structured rhythms of fall. Vacation mode turns to work mode, beach time shifts to gym time, and meals turn to bagged lunches and snacks on the go. This seasonal shift and shift in routines is an ideal time to become aware of stress triggers.
Statistics show that in today’s fast-paced world about 94% of American workers experience work-related stress, with a significant portion suffering from severe stress levels that impact their health. This stress, if not managed, can lead to serious health issues like heart disease, anxiety, and burnout.
To combat this, it’s crucial to adopt strategies that support self-care, fostering an environment where both work and life can thrive without causing undue strain.
In this newsletter, we'll cover:
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Normalizing your nervous system
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Four simple behaviors to reduce stress
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Snack ideas for busy professionals
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A monthly challenge for stress reduction
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A podcast on being present and embracing wonder
Keeping Stress at Bay by Normalizing Our Nervous System 🌱
Stress is the primary cause of many diseases. Heading into the back-to-work and back-to-school regime can trigger and exacerbate stress. So, it’s worth trying to get ahead of it and preventing the onset. But first, it’s helpful to understand why this happens. It's not enough to simply avoid threats; our autonomic nervous system must truly learn to build resilience and shift back into a safe mode. Long-term stress responses prepare the body to fight or flee, which can lead to chronic health issues. The brain tends to scramble the physical and emotional pain signals, and when our nervous system isn't relaxed, disease can take root.
In their book The Secret Language of the Body, Karden Rabin and Jennifer Mann explore how the autonomic nervous system governs the constant, mostly subconscious communication between your brain and body. These are the acts of breathing, sneezing and pulling your hand away from a hot stove. When you experience stress, anxiety, or trauma, your nervous system triggers responses to keep survive – autonomously without consciously thinking. However, continuous exposure to unsafe environments, toxic relationships, or negative thought patterns can trap you in survival mode, leading to nervous system deregulation or desensitization. This can result in chronic physical and mental pain, making it difficult to cope with work and life’s challenges.
We can regulate our nervous system by moving out of survival mode and learning to control our body’s nervous system. One effective way Karden suggests countering this is through the practice of AIR—Awareness, Interruption, and Redesign—a method that helps transition from a survival state to a more relaxed, safe state.
Deep breathing is an important tool. Through slow, deep breaths we can help activate the parasympathetic nervous system, reducing stress and anxiety. And practicing mindfulness or meditation can help shift focus away from stressors and promote relaxation. Check out this month's Spark Challenge BELOW for techniques to train your self into a calm restorative nervous system.
Four Behaviors For Physiological Care to Reduce Stress
Dr. Ellen Vora, in her book The Anatomy of Anxiety, explains that anxiety isn't just a brain disorder but a whole-body condition. She differentiates between "false anxiety," which is often triggered by physical issues like blood sugar imbalances or inflammation, and "true anxiety," which is your body's natural response to a genuine imbalance in your life. Here are four key behaviors that can help busy professionals manage stress and maintain better balance:
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Manage Blood Sugar: Blood sugar crashes can increase stress and anxiety. Keep your levels stable by reducing sugary foods and drinks. Opt for complex carbohydrates like whole grains, legumes, and vegetables, which release sugar more slowly into the bloodstream. Focus on meals rich in fiber, protein, and healthy fats, and be mindful of portion sizes, as overeating can trigger spikes in blood sugar.
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Limit Alcohol: Reduce "hangover anxiety" by moderating alcohol intake. Alcohol can exacerbate anxiety and disrupt your nervous system.
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Combat Inflammation: Chronic, low-grade inflammation is linked to depression and anxiety. Avoid inflammatory foods like gluten, dairy, and processed oils. Instead, incorporate anti-inflammatory foods such as turmeric, garlic, bone broth and colorful vegetables into your diet, and focus on maintaining a healthy gut microbiome - a balance of bacteria in the gut that helps with digestion, metabolism and immunity.
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Prioritize Sleep: Good sleep is essential for stress management. Ensure you sleep in a dark room, get early morning sunlight exposure, and use blue-blocking glasses in the evening to promote a healthy sleep cycle.
Monthly Challenge: Keep Stress In Check
As you transition back to work and school, this "30-Day Stress Reduction and Mindfulness Challenge." can help reduce stress and promote mental well-being, which is crucial when adjusting back to the work routine.
Week 1: Breathing and Relaxation Techniques
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Practice deep breathing exercises for 5 minutes daily. Sit comfortably in a chair with the weight of your body relaxing. Breathe in and out through the nose for counts of 5.
Week 2: Mindfulness and Meditation
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Spend 5 minutes practicing mindfulness meditation, focusing on your breath, body scans and awareness. Check out the Insight Timer app for guided meditation practices.
Week 3: Physical Activity and Nature
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Engage in a 15-minute walk outdoors each day, focusing on your surroundings and breathing. You can also incorporate light yoga or stretching routines, focusing on slow, mindful movements.
Week 4: Journaling and Positive Affirmations
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Day 22-30: Start each day by writing down three things you're grateful for.
This challenge requires no special equipment and encourages consistent practices that can significantly lower stress and return to a more restorative nervous system. Try them all and see which one your whole self seems to like most.
Monthly Food-for-Thought
Finding Meaning in the Daily Grind:
A Fresh Perspective
As we dive back into the daily grind, do you ever catch yourself asking, "What’s the meaning of life?" Why do we push ourselves day in and day out, only to face the inevitability of it all? If these thoughts have crossed your mind, you're certainly not alone.
I recently tuned into THIS episode of the 10 Percent Happier podcast with Dan Harris, featuring the brilliant Maria Popova, and it completely reframed my perspective. In this episode, they explore the illusion of certainty and how we can shift our focus from the existential "why" to the awe-inspiring "what"—what we can control, what we know, and the beauty that lies in the present moment.
Maria’s wisdom is both grounding and liberating. She reminds us that “the hardest thing in life is not getting what you want, but knowing what you want.” This insight hit home for me, and I think it will for you too.
Monthly Recipe
Manage Stress with Wholesome Snacks
for Busy Professionals
To keep your blood sugar balanced and, therefore, reduce stress at work, try these nutritious snacks perfect for busy professionals. I always have one or two of these in my backpack or handbag to ensure I have healthy options on hand.
These snacks are easy to prepare, portable, and packed with nutrition. Whole foods provide sustained energy without needing prep—choosing fruits, veggies, seeds or nuts over processed snacks ensures you're getting the most out of your breaks and keeping stress levels in check.
1. Apples and Almond Butter
Grab an apple and some almond butter. Justin’s almond butter now comes in to-go-packs so easy to grab and go and no need to refrigerate or prep in the office kitchen.
2. Baked Veggie Chips
You can often find these in the chips aisle in your local grocery store. However, many brands include highly refined oils like canola, palm oil, or vegetable oil. Try to stick to products that contain more of the “better-for-you” fats and less saturated fat such as avocado oil or olive oil.
Or if you have time, prepare a homemade batch at the beginning of the week. https://wholefully.com/crispy-baked-vegetable-chips/
3. Mixed Nuts and Fruit
Ingredients:
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1/2 cup mixed nuts (almonds, walnuts, cashews)
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1/4 cup dried fruit (raisins, dried apricots, or cranberries - try to find ones with no added sugar)
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Optional: 1/4 cup dark chocolate chips or coconut flakes
Combine nuts, dried fruit, and any optional add-ins in an air tight container or resealable bag.
4. Homemade Granola
I like to make a batch on the weekend to get me through the week.
Ingredients:
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2 cups rolled oats
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1/4 cup honey or maple syrup
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1/4 cup coconut oil
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1/2 cup nuts (almonds, walnuts, or pecans)
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1/2 cup dried fruit (raisins, cranberries, or apricots)
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1 tsp vanilla extract
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1/2 tsp cinnamon
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1 tsp of salt
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Optional: Sprinkle of coconut flakes
Instructions:
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Preheat oven to 275°F.
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Mix all ingredients together in a bowl, except for the dried fruit.
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Spread on a baking sheet and bake for 20-25 minutes, stirring halfway. Oats should be browned and crunchy
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Cool, then mix in dried fruit. Store in an airtight container.
These quick to-go snacks are portable and perfect for busy professionals!
