Do you want to reduce stress and anxiety?

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You can practice this simple technique to balance and reduce cortisol levels when not necessary. You can read the correlation below.

About the cost:

You can absolutely download your Mandala Coloring Book for free.

If you wish to help fund our giving-back program, the suggested amount is $5.00 however, you can choose to help fund with more or less.

A study made at Drexel University found that 45 minutes of art making resulted in lower cortisol levels.

Why is it important?

There is a correlation between our level of stress -regardless what kind, high levels of cortisol hormone in our bodies, and our health.

Cortisol, is an essential hormone that affects almost every organ and tissue in our bodies. It plays many important roles, including: Regulating our body's stress response. Helping control our body's use of fats, proteins and carbohydrates, or our metabolism. It increases sugars (glucose) in the bloodstream, enhances our brain's use of glucose and increases the availability of substances that repair tissues. (More about cortisol below.)

Stress, biologically speaking, there are multiple kinds of stress, including:

  • Acute stress: Acute stress happens when you’re in sudden danger within a short period of time. For example, barely avoiding a car accident or being chased by an animal are situations that cause acute stress.
  • Chronic stress: Chronic (long-term) stress happens when you experience ongoing situations that cause frustration or anxiety. For example, having a difficult or frustrating job or having a chronic illness can cause chronic stress.
  • Traumatic stress: Traumatic stress happens when you experience a life-threatening event that induces fear and a feeling of helplessness. For example, experiencing an extreme weather event, such as a tornado, or experiencing war or sexual assault can cause traumatic stress. In some cases, these events can lead to post-traumatic stress disorder (PTSD).

Your body releases cortisol when you experience any of these types of stress.

What does cortisol do to my body?

Almost all tissues in your body have glucocorticoid receptors. Because of this, cortisol can affect nearly every organ system in your body: Nervous, immune, cardiovascular, respiratory, reproductive, musculoskeletal, and intergumentary (skin, hair, nails, glands and nerves).

More specifically, cortisol affects your body in the following ways:

  • Regulating your body’s stress response: During times of stress, your body can release cortisol after releasing its “fight or flight” hormones, such as adrenaline, so you continue to stay on high alert. In addition, cortisol triggers the release of glucose (sugar) from your liver for fast energy during times of stress.
  • Regulating metabolism: Cortisol helps control how your body uses fats, proteins and carbohydrates for energy.
  • Suppressing inflammation: In short spurts, cortisol can boost your immunity by limiting inflammation. However, if you have consistently high levels of cortisol, your body can get used to having too much cortisol in your blood, which can lead to inflammation and a weakened immune system.
  • Regulating blood pressure: The exact way in which cortisol regulates blood pressure in humans is unclear. However, elevated levels of cortisol can cause high blood pressure, and lower-than-normal levels of cortisol can cause low blood pressure.
  • Increasing and regulating blood sugar: Under normal circumstances, cortisol counterbalances the effect of insulin, a hormone your pancreas makes, to regulate your blood sugar. Cortisol raises blood sugar by releasing stored glucose, while insulin lowers blood sugar. Having chronically high cortisol levels can lead to persistent high blood sugar (hyperglycemia). This can cause Type 2 diabetes.
  • Helping control your sleep-wake cycle: Under regular circumstances, you have lower cortisol levels in the evening when you go to sleep and peak levels in the morning right before you wake up. This suggests that cortisol plays a significant role in the initiation of wakefulness and plays a part in your body’s circadian rhythm.

Optimum cortisol levels are necessary for life and for maintaining several bodily functions. If you have consistently high or low cortisol levels, it can have negative impacts on your overall health.

What can I do to cultivate a healthy living that can reduce my cortisol levels?

In general, there are several everyday things you can do to lower your cortisol levels and keep them at optimal ranges, including:

  • Get quality sleep
  • Exercise regularly: Several studies have shown that regular exercise helps improve sleep quality and reduce stress, which can help lower cortisol levels over time.
  • Learn to limit stress and stressful thinking patterns: Being aware of your thinking pattern, breathing, heart rate and other signs of tension helps you recognize stress when it begins and can help you prevent it from becoming worse.
  • Practice deep breathing exercises: Controlled breathing helps stimulate your parasympathetic nervous system, your “rest and digest” system, which helps lower cortisol levels.
  • Enjoy yourself and laugh: Laughing promotes the release of endorphins and suppresses cortisol. Participating in hobbies and fun activities can also promote feelings of well-being, which may lower your cortisol levels.
  • Maintain healthy relationships: Relationships are a significant aspect of our lives. Having tense and unhealthy relationships with loved ones or coworkers can cause frequent stress and raise your cortisol levels.

At Be2Be-Coaching, we can help you grow your tool box with resources, techniques, and meditations to help you handle stress regardless of the kind, and resolve emotional pain stored in your body as patterns of energy and information that distort optimal functioning frequencies.

Wellness is more than taking care of the physical part of ourselves. It is taking care of our mental, emotional, and spiritual levels as well.

For now, lets start with a very simple technique. If you get nervous and anxious with mandala patterns, give them a try, you will see the difference, If you still don't like mandalas, I invite you to draw and color free style for a while and take it for checking.

Coloring has the ability to relax the fear center of your brain, the amygdala. It induces the same state as meditating by reducing the thoughts of a restless mind. It brings you to the present moment, which allows your mind to get some rest.

Sumary:

Stress happens when it becomes impossible to make a distinction between a circumstance and our reaction to it.

Allow yourself to question your thoughts for a minute. It is possible to make a distinction between the circumstances and our reactions to them if we come back to the present moment and become the observer of what is going on.

Burnout happens when we pile up our emotional responses.

Enjoy this simple technique.

There is a special gift for you on the last page of your coloring book.

If you wish to help fund our giving-back program, the suggested amount is $5.00 You can download your Mandala Coloring Book for free

Mind that when you download your coloring book, your email will be added to our distribution list where you will get more information about Be2Be-Coaching, Inc., including marketing campaigns for our 21-Day Programs, workshops, and emotional bootcamps.

In a world of doers, Be!

-Adriana

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Do you want to reduce stress and anxiety?

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