Blog Stories 5 Ways to Reduce Stress

5 Ways to Reduce Stress

By Gabrielle Enfield, November 5, 2020

Hi Readers!

What a week. Well… if we’re being honest, what a past 36 weeks. Throwing a neck-and-neck election into the mix has made me feel a little more on edge than “normal”. I’ve been doing my best to keep my chin up and take care of myself, and I found a few helpful tips from the experts that I thought I’d share for anyone who needs it. We can do hard things. Reach out if you’d like to, I’m here for you. If you’d like to join me on a morning walk, let me know! Photo is from this morning. It helped.

XO,

 

 

 

 

1. Remember: This Too Shall Pass.

Laundry is piling up, the baby has a fever, and your boss wanted that report yesterday. Sound familiar? No one managing his or her own life is devoid of stress, and too much can lead to excessive worry, nervousness, dread, upset stomach, or difficulty breathing. The first step to overcoming such negative feelings is to recognize that you are experiencing a very common emotional state most commonly identified as anxiety. (Learn more about the signs of anxiety.) Although it’s uncomfortable, those negative feelings will pass. Fighting the anxiety can just make it stronger; paradoxically, accepting that you are feeling anxious helps activate the body’s natural relaxation response.

2. Learn How to Self-Soothe.

Imagine walking down a nature path only to be greeted by a snarling grizzly bear — or worse, your boss demanding that report. When we are faced with an anxiety-inducing situation, our body’s sympathetic nervous system automatically triggers physiological changes. Our breathing quickens, adrenaline is secreted, and our heart begins to race. This natural survival mechanism — called the fight or flight response — is intended to help us to escape a true, life-threatening emergency. However, when the threat is imagined (e.g., I’m going to bomb this presentation and everyone will know I’m a fraud), the fight or flight response is unnecessary and very uncomfortable.

Self soothing techniques that reduce the stress response:

  • Diaphragmatic Breathing. One of the most effective ways to activate the relaxation response is to decrease the heart rate. Since we can’t voluntarily alter our pulse, more tangible measures are needed. A rapid heart rate can be lowered with deep breathing techniques. The most commonly utilized strategy is breathing by contracting the diaphragm, a horizontal muscle in the chest located just above the stomach cavity.
  • Positive Self-talk. If a small child told you he was nervous about going to school the next day, what would you say? Unless you’re abusive, you wouldn’t say something like, “You should be nervous because no one likes you.” This is because we intuitively know how to help others combat stress, often better than we ever help ourselves. To increase your own emotional comfort, it’s imperative to practice reassuring and realistic self-talk. When anxious, practice phrases such as “This feeling will pass”; “I will get through this”; “I am safe right now”; “I am feeling anxious now, but I have the power make myself calm”; and “I can feel my heart rate slowing down.”
  • Muscle Relaxation. Stress causes our muscles to tighten and become tense. To increase a relaxed state and physical comfort, tighten and release muscles beginning with the largest muscle group.

3. Check Your Diet.

What we eat and drink impacts our emotional state. The foods most associated with exacerbating anxiety are those containing caffeine and alcohol. Even consumed in small amounts, studies have found that the stimulating effects of caffeine can cause anxiety, trigger panic attacks, and increase feelings of nervousness and irritability. Caffeine also causes physical symptoms such as trembling and shaking. Abruptly eliminating caffeine from the diet, however, can lead to withdrawal symptoms, such as headaches, restlessness, and irritability, so it’s important to decrease consumption gradually. Similarly, even though alcohol is often consumed to “take the edge off,” it dehydrates the body and ultimately increases anxiety.

An imbalance of bacteria in the gut can also cause many symptoms associated with anxiety and other mood disorders. Researchers at McMaster University found evidence that the balance of bacteria in your gut may have more to do with your mood than any other contributing factor.

4. Get Moving.

Most of us know that exercise is good for our physical health. For the past few decades, research has suggested that exercise may be even more effective than medication. Maintaining a regular (healthy, non-obsessive) exercise routine has been proven to reduce stress, improve mood, enhance self-esteem, and increase energy levels. During exercise, the body releases chemicals called endorphins which interact with receptors in the brain to causing euphoric feelings and reduction in physical pain.

5. Get More Sleep.

Nearly everyone feels a little crabby after a rough night’s sleep. Disrupted sleep is common in many emotional disorders and it’s difficult to know which started first — stress or poor sleep. A study from the University of Pennsylvania showed that losing just a few hours of sleep increases feelings of stress, anger, sadness, and exhaustion. (Click here for 10 tips on how to improve your sleep from the National Sleep Foundation.)

People tend to think that happiness is a stroke of luck, something that will descend like fine weather if you are fortunate. But happiness is the result of personal effort. You fight for it, strive for it, insist upon it, and sometimes even travel around the world looking for it. You have to participate relentlessly.” ―Elizabeth Gilbert

Gabrielle Enfield

Broker | OR

She/Her

Real estate can be a wild ride. It's important you find your wingperson.

At Working Magic Group, we understand the important decision of choosing an agent partner for buying or selling in Portland. It's a relationship for the long haul. The team's goal is to apply myriad experiences, both personally and professionally, to help guide client partners through a thoughtful, strategic, seamless and fun journey. Founded by top broker Gabrielle Enfield, Working Magic's goal is to bust down the stereotypes of who Realtors are and how they serve. We are full service brokers, in it for the long haul, and believe in the relationship imperative. We operate from a place of trust with people at the center. Without that, we can’t do our work. Need an understanding of where to start, when it comes to getting ready to sell? We'll put backgrounds in project management to work and let you know what needs to happen, complete with spreadsheets, if you're into it. We've got the magicians on speed dial to show up and get it done so you can hit the easy button. We treat each listing as a brand we're launching and create emotional and sensory experiences that stand out. Custom playlists, anyone? We've been told our open houses are the best in town. Looking to purchase a vacation property and need it to generate rental income? Expect sharp pencils to make sure the numbers make sense. We can even help with the interior design and advise how to set it up to make top dollar. Ready to downsize? We'll be with you on this important chapter and gently guide you to what stays and what goes. First-timer who needs a steady hand to help guide you through the real estate process? Mama Bear's got you covered, and we'll be sure to point out what you need to look for or stay away from. Moving to PDX and need a proxy to get to know Rose City? Gab's a Pac NW native, and even with all its growth and change, this place still gives her butterflies. Plus, her background in video production makes those remote FaceTime home tours a breeze. About Gabrielle Enfield, Founder, Working Magic at Living Room Realty: I grew up in Woodland, Washington, and live in the wooded hills of Bridlemile, where I'm raising my family. #boymom. Today I am the #1 agent at my brokerage - which is Portland's #1 real estate office - and consistently rank in the top 1% of more than 8,400 brokers in the Portland metro. I love what I do and it shows. Before real estate, my career spans two decades of expertise I'm fortunate enough to apply every day. These experiences range from being a TV news anchor (visual storyteller) to helping develop some of the world's beloved brands like Xbox and Dave's Killer Bread (strategy and engagement). I also helped launch Paul Allen's MoPop to a global stage; it combined two of my life loves: music + architecture. I was on the forefront of integrated media, crisis communications, digital productions and managed events and massive teams that delivered headline-making news. I was practically born to sell Real Estate: my Dad is a retired custom home designer and builder, my Uncle is an architect and my Grandpa was a Realtor and developer. I am an active listener, have a keen eye for "good bones", and solving my clients' real estate needs in a creative and often unexpected way brings me joy. In my spare time, I am raising my kiddos to be confident weirdos, championing my spouse Per who is an IP attorney at Nike, hitting the thrift store circuit as often as I can, and volunteering my time as a Broker Advisor at Living Room. In 2023 I launched Hi Buddy Hospitality Group, a burgeoning hostel and restaurant in NE Portland. I also am a member of Project Color Corps Portland Chapter, a national non-profit that collaborates with people to add color to their essential community spaces, creating beauty, belonging, and joy. Please give a call – I'd love to see what it would be like to partner with you. For a look inside my everyday life, be sure to follow along on Instagram. Let's Work Magic together. High fives!        
Read More
  • T: 503-388-2788
  • gabrielle@livingroomre.com

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