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What if I told you that taking better care of yourself for 1 minute per day could help reduce stress?

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Self-care simply means taking better care of yourself.

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Self-care is not being selfish but taking responsibility because nobody will do it for you.​
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In this newsletter, you’ll learn some evidence-based self-care techniques that take only a few seconds to practice.

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Why should you reduce your stress levels?

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When you are stressed, your body releases the stress hormone called cortisol.
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Cortisol affects both our physical and mental health.
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Physically, it can lead to distressing tension headaches, high blood pressure, and a weakened immune system.
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Mentally, it can cause anxiety, depression, and difficulty concentrating at work.
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That's why it is necessary to reduce your stress levels daily.
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Here are 5 daily self-care practices to reduce stress
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​1)Mindfulness​
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Mindfulness is awareness of one's thoughts, emotions, and other present-moment experiences without judging or reacting to them.
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A recent review study published on the American Psychological Association website found that mindfulness-

based therapy was especially effective for reducing stress, anxiety and depression.
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Here’s a 1-minute mindfulness practice to help you destress. It is called mindful breathing.
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To practice this- set a timer for one minute.
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a) Close your eyes, stay still, breathe in and out slowly.
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b) Intentionally focus on your breath movement.
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This simple mindful act has been shown to keep you calm and reduce stress at work.
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​2) Movement​
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We all know we should move but often overlook. I didn't say 'exercise but movement because any form of movement counts!
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Regular movement releases brain chemicals called endorphins, which are natural mood boosters that help reduce stress and make you feel good.
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For instance, you can practice 1-minute walk breaks while working to break the cycle of prolonged sitting and digital screen exposure, which causes stress.
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Other examples of movements include a morning jog,or even dancing to your favorite songs.
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Choose what you enjoy and be consistent with it.
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​3) Eat healthy and stay hydrated​
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Eating a variety of fruits, vegetables, and whole grains can provide essential nutrients like omega-3 fatty acids.
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These nutrients stabilize your mood and support your body's internal cleansing system to eliminate the toxic effects of the stress hormone.

Staying hydrated has a stabilizing effect that helps you cope better with stress.
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​4) Quality Sleep​
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Stress affects your sleep quality, and when you are sleep-deprived, it increases your stress levels.
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This is what I call the stress-insomnia vicious cycle.
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So, what should you do?
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Here are simple ways to break this stress-insomnia vicious cycle.
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a)Develop sleep rules for yourself. Eg 321 sleep rule
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b)Practice mind emptying by journaling before you sleep
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c)Practice relaxation techniques at bedtime
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​5) Social support​
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Spending time with friends and family or joining support groups can provide emotional support and help you feel connected.

Social interactions are vital for mental health and can be a great way to cope and decrease stress.
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Reply to this email to let me know the specific self-care practice you would start implementing to manage stress daily.

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VIDEO FOR THE WEEK

Did you know that watching TV in your bedroom and late night snacking can harm your sleep? Watch the video below to learn sleep-harming behaviors:
​Improve your sleep by changing sleep harming behaviors​

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Talk Soon,

Dr Vecoh (MD, ACE-certified Health Coach and Behaviour Change Expert)

PS:

Here are ways I can help you:

1. Interested in lifestyle interventions for supporting mental stress, hypertension, diabetes, and obesity treatment with or without medications? Click the link below to book a free conversation about your health
   ​https://tidycal.com/drvecoh/intro-meeting​

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. 2. Do you want to be resilient against stress? Learn from 4 wellness experts about overcoming and preventing stress without medications. https://products.drvecoh.com/stressresilience​