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

Self-care simply means taking better care of yourself.

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.

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.

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​

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​