Dr. Cynthia Ackrill
Supporting Brilliance and Resilience
for Extraordinary Leadership
Ways to Manage the Stress In Your Life
Stress is a part of life, but poorly managed stress affects every system in our body, robbing us of our
health, energy, focus, and happiness. It contributes to 70-90% of all healthcare visits and significantly
advances the aging process.
The lifestyle choices we make day-to-day can greatly influence how we experience the stress of lifephysically, mentally, emotionally and spiritually. The good news is that making small changes for
healthier habits and attitudes can have profound effects on our overall well-being. Take time to find
the personal recipe for your best life.
Ø Reduce your exposure = prevention! Think of each choice you make as an energy decision—learn
to recognize what drains you, what strengthens and energizes you. Balance your energy drains with
energy renewing choices to sustain performance and health. Be in touch with the needs and
boundaries of your mind, body and spirit.
Ø Manage your emotions- Accept that stress is a part of life. Create rituals to check your perspective
and practice positive emotions such as gratitude to help prevent negative feelings from influencing
your mind and body. Listen to your heart and trust your gut more!
Ø Mindfulness training- Meditation, or any practice or ritual that helps you stay present and grounded
in your values and purpose, will empower you to choose healthier perspectives and reactions!
Ø Take care of your body- this is essential to health and sustained performance. Taking care of every
system of your wondrous body- from gut to heart to brain to your largest organ, your skin. Creating
habits of self-care will increase your energy, focus, productivity, and happiness. Self-care is not
selfish!
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Exercise- this is the most powerful preventive measure you can take for most physical and
psychological diseases! It even makes the skin look better.
Nutrition- (Would you put bad gas in your car?) Eat for energy fuel and nutrients for all your
body parts. (Try the 80/20 rule—at least 80% is really healthy.) Don’t forget water, too!
Sleep hygiene- your body does its repair work and your brain does its learning at night.
[email protected]
www.wellspark.com
828.777.9730
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Sunscreen- Our skin is our largest organ and definitely reveals the effects of too many stress
signals. UV radiation is one of the greatest threats to our skin health and vitality.
Stay in touch with your doctor- get routine screenings and exams, and don’t ignore signs
and symptoms- they are the warning lights on your dashboard!
Ø Remain open to learning new things and ways – for an agile, resilient mind.
Ø Practice active relaxation- DAILY!! Practicing mini-recovery periods make you more productive,
creative, and efficient. Athletes know this is essential.
Ø Train your physiology to decrease the sympathetic nervous system (stress response) tone.
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Breathwork- This is one of the most powerful tools- proven, easy, and free! Slow breathing
can reduce your blood pressure and your stress and help you focus. Breathwork handout
Biofeedback- Very effective in training resilience and health.
EEG Neurofeedback- brainwave biofeedback can be powerful way to help you change
patterns of behavior and reduce overall arousal. Some brains do not know how to relax!
Heart Rate Variability training- This is an excellent way to shift perspective, set up for
innovation, and maintain a healthier heart! And…. it can improve your golf game!!!
Alpha- Stim – this is a microcurrent electric stimulation system than can be very calming,
relieve depression and help insomnia
Ø Practice some version of spirituality- staying connected with meaning, the bigger picture and your
values increases life satisfaction
Ø Stay connected with nature- research shows this promotes health and reduces stress. But use
sunscreen!!!
Ø Stay connected with others- Humans need social connection to survive! Nurture relationships,
community, and don’t be afraid to seek and offer support. HUG more!
Ø Practice humor- this is the one factor common to centenarians! Laugh more…and smile!
Ø Practice forgiveness- start with yourself!
There is so much information out there to help you find solutions for your busy life! And if I can help you find
more answers for your life challenges or more energy or focus for your team, please ask!
http://www.cynthiaackrill.com
And visit The American Institute of Stress