Subscribe here to get my newsletter where I provide insights, tools, and information (plus a bit of inspiration) on how to change unhealthy lifestyles and habits that cause anxiety, mental stress, insomnia, fatigue and lifestyle diseases such as diabetes, hypertension and obesity. I use my decade of clinical experience and coaching skills to share practical insights suitable for professionals and entrepreneurs. I share research-based and trends in health & wellness tips, self-care, and lifestyle change ideas. Enter your best email to subscribe now to my newsletter. (You can unsubscribe at any time.)
How to de-stress in less than 1 minute per day
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Is “I don’t have time”....your typical reaction to changing an unhealthy lifestyle? Well…I think I may understand why you feel so. Because 24hrs seems to be hardly enough these days. Time runs so fast…we are already halfway through 2024. Can you relate to this? Our time is split between working and caring for our family and loved ones, and we hardly have enough time left for self-care. We can’t hide or run away from facing stress because it is part of our daily existence. Hence, it is crucial to develop resilience against stress and to de-stress using fast and proven techniques. “I don’t have time" is the #1 barrier I hear from my clients each time we co-create a personalised behaviour change plan during my coaching session. I bust this limiting belief by telling them to start by devoting one minute a day to practicing one lifestyle change. This is my rule of 1 technique to help my clients get started. The easiest way to destress in 1 minute is to combine mindfulness and deep breathing techniques. This is referred to as Mindful Breathing. I learned these principles from the mindfulness and breathing experts I interviewed at my summit. Here is an overview of how to practise it: Step 1: Find a quiet place Step 2: Sit down, relax, and focus your mind on your breathing movement. Step 3: Inhale deeply from your abdomen (not your chest) Step 4 Slowly breathe out to release the tension in your body Step 5: Set a 1-minute timer To properly de-stress, the time spent breathing out should be slightly longer than the time spent breathing in.(This is the major principle to follow here) Breathing out slowly triggers the nervous system, which is responsible for calming and relaxing your nerves. The practice of manipulating your breath is a skill and requires practice and learning from experts. Apart from practicing this technique, did you know that the type of food you eat can influence your mood and stress level? In my interview with Harvard and Standford University scholar, associate Professor Rachele Pojednic, she highlighted the role of foods in affecting our stress levels. To assist you with de-stressing quickly and correctly on a daily basis, I have specially curated my interviews containing expert tips from wellness, mindfulness, and functional breathing experts. It is called the Stress Resilience Kit. Also, this kit contains a special de-stress breathing demonstration in the interview with the functional breathing expert. Click here to learn proven tips to help build stress resilience daily VIDEO FOR THE WEEKStruggling to get results with intermittent fasting? Watch the video below to know the why and ignored mistakes. Common fasting mistakes to avoid Talk Soon, Dr Vecoh (MD, ACE-certified Health Coach and Behaviour Change Expert) PS: Here are ways I can help you:
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Dr Vecoh Lifestyle Wellness and Behaviour Reset
Subscribe here to get my newsletter where I provide insights, tools, and information (plus a bit of inspiration) on how to change unhealthy lifestyles and habits that cause anxiety, mental stress, insomnia, fatigue and lifestyle diseases such as diabetes, hypertension and obesity. I use my decade of clinical experience and coaching skills to share practical insights suitable for professionals and entrepreneurs. I share research-based and trends in health & wellness tips, self-care, and lifestyle change ideas. Enter your best email to subscribe now to my newsletter. (You can unsubscribe at any time.)
Food cravings are real. Most professionals and entrepreneurs who struggle with it typically feel guilty and fail to admit it. I used to crave "cakes" after almost every meal until I understood the trigger and the role my environment played. I struggled with it for some time. Like hunger, food cravings have a biochemical process that leads to them. This time, these activities occur in the pleasure centers in the brain. Unless you conquer food cravings, you may be at risk of lifestyle diseases....
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.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? When you are stressed, your body releases the stress hormone called cortisol.Cortisol...
It is already 7 months into 2024.(Time flies!!!!) Are you crushing your health goals yet? If not, the solution lies in creating healthy habits. Today’s newsletter is to remind you…It is all about the little things that count, but we ignore them. For example, a few years ago, while practicing as a primary care physician, I was also guilty of ignoring the little things and common sense practices. I had poor eating habits, inadequate sleep, and did not manage work stress properly. Guess what?? I...