In the fast-paced world of hectic schedules and demanding responsibilities, stress often accompanies us like an unwelcome shadow.
But there is actually a transformative way to address this stress, something involving the intriguing connection between stress and “gut health”.
So here, I’ll tell you about the fascinating world of “Stress and Gut Microbiota.”
Navigating the Gut-Brain Connection
Simply put, our bodies are like networks, and in every network, there’s always a form of communication.
If our body is a network, then constant communication is also present – and that’s how it works between our brain and gut health. Our brains basically engage in constant communication with our guts.
But how does this connection happen?
That’s where our “gut microbiota” comes in — or the tiny organisms living in our digestive system which surprisingly, play a pivotal role in how our bodies respond to stress.
Stress and its Ripple Effect on Gut Microbiota
When stress comes running, it doesn’t just affect your mental state. It automatically sends ripples of effect through your entire body, and through your gut microbiota as well.
Now these microorganisms, just like everything in our body, require balance. But as all delicate balances, these microorganisms can also be disrupted – potentially leading to digestive issues and a compromised immune system. Nasty, right? But that’s just how our bodies work.
Understanding How It Works
While there’s nothing we can do about the natural biology of our body, we can definitely work on understanding how they work.
Understanding the connection between stress and our gut microbiota allows us to grasp the profound impact stress can have on our overall well-being.
So how do we begin?
WE TAKE GOOD CARE OF OUR GUT.
Fueling Resilience: Nutrition for a Stress-Resistant Gut
How do we make sure our guts are healthy?
NUTRIENT-RICH DIET.
Yes, consider your diet a powerful ally in the battle against stress. Opting for a nutrient-rich, balanced diet is like providing your gut microbiota with the tools to maintain harmony in the face of stress.
Whole foods, rich in fiber, vitamins, and minerals… they act as a buffer, enhancing your body’s ability to cope with stressors.
Probiotics: Guardians of Stress Resilience
Aside from a nutrient-rich diet, probiotics also play their role!
Probiotics are basically the unsung heroes in the realm of stress management.
Probiotics, or the beneficial bacteria found in fermented foods or supplements, contribute to the resilience of your gut microbiota!
By fostering a diverse and robust microbial community, probiotics can aid in maintaining equilibrium even during stressful times.
So make sure that aside from having a nutrient-rich diet, you throw on some probiotics too!
Holistic Approaches to Nurture Both Mind and Gut
What about the holistic approaches?
When aiming for holistic well-being, it’s crucial to approach stress management from MULTIPLE ANGLES.
Incorporating stress-relief practices like (a) mindfulness, (b) adequate sleep, and (c) regular physical activity contributes not only to mental resilience but also supports a flourishing gut microbiota.
These holistic measures create a harmonious environment for both your mind and your gut.
Importance of Understanding
In your journey towards balanced well-being, remember that understanding the interplay between stress and gut microbiota equips you with valuable insights.
By embracing a lifestyle that nurtures both mental health and gut resilience, you pave the way for a healthier, more resilient you.
Curious to delve deeper into stress management and gut health? Explore my step-by-step guide for additional insights on fostering well-being from within.
Self-care. What really is it and how do you make sure you’re already doing it right? Or when you’re having a hard time, how do you even start?? Are you even getting the results that you want?
ACTION, ACTION, & ACTION
When you start to feel low, it’s natural that your mind wanders a lot and gets into a lot of thinking.
But you must watch out, as that can easily escalate to overthinking – and you’ll immediately spiral down to a negative look, without you even realizing.
So how do you really care for yourself through action?
Instead of thinking when feeling low, START DOING – as the best-underrated antidote to overthinking is… “ACTING”.
When you act, even if that is the bare minimum you’re giving, that’s one step ahead! One clutter cleaned and one step closer to clarity.
TAKE A LOOK AROUND
Everyone almost always tells you to “control your emotions”, without considering that it’s not always easy to do that naturally.
It takes awareness of one’s emotions and lots of practice.
Can someone really even take hold or get a good control of their emotions, when they’re not even aware of the way they’re acting?
Control requires awareness. Without being aware of something, the power to change it is close to none.
So, take a look around. How do people react? Does it seem off? Do they do the same way? What ticks them off, what do they like? Pay close attention to those and you can start living mindfully.
HOW DOES ONE ACT WHEN FEELING LOW?
When we feel low, it’s natural we don’t feel like doing anything or we feel really unproductive. What do we do?
ONE STEP AT A TIME.
Are you set to take the act? Are your tools ready? Say for work, you feel low so you don’t feel like working. But does the look of your work desk help? Is it full of clutter? A clean surrounding helps boost productivity too.
UTILIZING WILLPOWER
The best way to utilize oneself’s willpower is to “JUST TAKE THE FIRST STEP”. When you take the first step, you’ll be one step ahead and you’ll see where you were, and where you are after taking that first step.
With the first step, you’ll boost more of your willpower when your brain sees that YOU HAVE PROGRESS.
So really, yes, save your energy and refrain from being a victim of overthinking, and just start TAKING THAT FIRST STEP.
HOW OVERTHINKING BEGINS
Some won’t really be able to stop overthinking, because they don’t see how it begins – so let me walk you through its process.
You saw something in front of you, it was enough to get your attention. And then you saw a dot behind it, and one more further – they all seem related, so you connect the dots.
That’s the present, being connected to the past, and the future. And then more dots come in, so you draw more possibilities in your mind until ideas just keep on coming.
You get excited as more ideas come until your brain gets tired and couldn’t give you more ideas, and you try so hard to think more – you start to get tired, which leads you to more overthinking:
“Where did it go wrong, am I still thinking this right?”, and such.
HOW TO AVOID FATIGUE FROM THOSE IDEAS
You start with the PROCESS. Do not overthink things, when you already have something good, START THE PROCESS.
Or else you’ll lose all your energy into thinking and have no energy left for the real deal – ACTION.
ACTION, that leads to RESULTS.
IF YOU WANT RESULTS, FOCUS ON THE ACTION
Always remember, overthinking could kill your productivity – but you have the power to turn the tables and instead kill your overthinking through productivity.
Plan -> Execute -> Results NOT Plan -> plan more -> plan more….
GET HELP IF YOU NEED
If it feels hard to decide what you want to do on your own – get a mentor. Reach out if you need help. It is always important and there will always be things that you can support.
Check HERE to see if you feel like we’re a good fit.
Stress… an annoying word and annoying feelings – hence needed to be appropriately managed before it progresses to something we don’t want, or worse, something unmanageable.
INTRO TO STRESS MANAGEMENT: STICKING TO THE WAY WE FUNCTION
Stress management today is still about sticking to the way we functioned 200,000 years ago in Savannah.
We have survival instincts and we either fight, freeze, or flight. The only difference is the changing scenarios and situations we need to face.
BUT THAT’S WHERE OUR BASIC BIOLOGY IS WIRED
Like 200,000 years ago, we need to know the HOWs in order to survive – just like how we need to learn everything else.
So how did our ancestors survive? By using the basic survival instincts of fight, flight, or freeze, right?
The only problem is…
Is it still applicable in today’s modern world?
Can you punch your boss when he’s stressing you out with the things he/she wants you to do? Can you just run away from all your work deadlines? Or can you just freeze and not do anything at all when given a task to accomplish?
Instead, we need work to survive in our daily lives. Again, WE NEED WORK. And doing the flight, freeze, or fight tactic WOULD all make us LOSE WORK.
So, what do we do?
WE GET THE PRINCIPLES AND REAPPLY
We get the principles and the foundation of our basic biology, and then we reapply it to the appropriate scenarios.
But how do we even do that?
That’s where THE 5 ACTIONABLE STEPS TO MANAGING STRESS COME:
1. UNDERSTANDING STRESS SOURCES
The first step is understanding where your stress comes from. What causes it? What are your triggers? What is stress and when does it spike?
This is a necessary first step because without understanding something, we will fail to evaluate and see the options we have in fixing it.
Our ancestors during the Savannah understood that they are always fighting for survival. They understood that the cause of their stress and the triggers are rooted in the fear of not surviving such as getting eaten by the animals. Once they understood what situation they were in, they saw their survival options.
2. MINDSET
We have to embrace the fact, that stress work is also about mindset, and that everything else can also be about mindset.
Why? Because when you practice training your mindset, your thoughts eventually invade your subconscious, and your subconscious makes us act based on your subconsciousness’ deepest desires.
Let’s reapply in Savannah. Our ancestors knew they wanted to survive, no matter what. They could be tired physically or mentally, but deep inside, they know THEY WANT to survive. So in that desire to survive, their bodies act that way in times of danger.
3. MOVING AROUND
Moving around is vital as it helps in giving you energy and it also helps in your thinking and processing.
We have a connection between our muscles and brain cells, that when we move our muscles, so do our brain cells – helping us be able to think clearer.
Wonder why our ancestors run and choose flight even when they can fight, then suddenly do some sure-win survival movements after running? Because when they choose flight, they don’t just run away to survive – they also buy themselves time. Time to think of a way to defeat their opponent, time to make a great escape, or time to just figure out a way to survive at that specific moment.
4. Healthy Sleeping & Eating Habits
This is a no-brainer. We get grumpy when we do not get enough sleep, just as how we get grumpy when we are hungry.
Our ancestors still sleep and eat in the Savannah, but if they get good and healthy amounts of it is the question… it’s possible but depends on whether they have #5 below.
5. Support System
We often forget or fail to realize the importance of having a strong support system. I’m sure you’re familiar with the famous saying: “No man is an Island”.
Why? Life can be lonely, and sometimes we make decisions based on emotions – but having a strong support system helps us be better than that.
It’s great to get different insights, and the support is healthy (just make sure to find ones you can trust, this is crucial).
But how is the support system beneficial in Savannah?
As mentioned, they were in survival mode. Without a support system, they’re just easy targets for the animals. At the same time, without this, they will fail to get healthy amounts of sleep because they have no one to be on the lookout for while they sleep, plus hunting food would be harder as opposed to when they’re in a group.
SAME BASE SYSTEM, DIFFERENT SCENARIOS
You see how we’re wired, and how we have the same base system but just needs to be applied in different scenarios?
That’s how we can successfully deal with and manage our stress levels. We are naturally wired to those, we just have to be creative in order to make it applicable in our today’s world.
REMEMBER WHERE IT ALL STARTS
Always remember that you have to understand where it all starts – without these, your options will not be accurate or effective.
Remember, same principles… but different applications.
GET HELP IF YOU NEED
If it feels hard to decide what you want to do on your own – get a mentor. Reach out if you need help. It is always important and there will always be things that you can support.
Check HERE to see if you feel like we’re a good fit.
I’m sure you’ve already heard somewhere about the UNDP, or the United Nations Development Program and their global goals for a better world.
Amazing drive, passion, and purpose. Right?
“We start together. We finish together. No one left behind.” – Anonymous
THE UNDP
UNDP works in about 170 countries and territories, helping to eradicate poverty, reduce inequalities and exclusion, and build resilience so countries can sustain progress. They play a critical role in helping countries achieve the Sustainable Development Goals.
UNDP’s 17 Global Goals
UNDP has 17 global goals to be exact. They are:
No Poverty
No Hunger
Global Health & Well-being
Quality Education
Gender Equality
Clean Water & Sanitation
Affordable and Clean Energy
Decent Work and Economic Growth
Industry, Innovation, and Infrastructures
Reduced Inequalities
Sustainable Cities & Communities
Responsible Consumption and Production
Climate Action
Life Below Water
Life on Land
Peace, Justice, and Strong Institutions
Partnerships for Goals
BIG GOALS, BIG NUMBERS, BIG ACTIONS
Based on their 17 global goals, it cannot be achieved by a single person and requires participation and cooperation from the majority. Big goals require big numbers and big actions.
In order to achieve its mandate, the UNDP relies entirely on voluntary contributions from the Member States including multilateral organizations, private sectors, and other sources as well in the form of unrestricted regular resources as the core.
REACH THE GOALS BY 2030
The UNDP plans to reach these goals by 2030, and that is their plan of action for us people, the planet, and prosperity.
And it is no secret that these goals are big and very challenging. Just eradicating poverty alone is already one of the greatest global challenges, yet an indispensable requirement for sustainable development.
REQUIRES HELP FROM EVERYBODY
Eradicating poverty is such a huge plan it needs everybody’s commitment, cooperation, and patience before we can achieve progress — and despite all those efforts, it just still wouldn’t be enough.
THE GOALS ARE OVERWHELMING, But SMALL ACTIONS CONTRIBUTE TO BIGGER GOALS
The goals are admittedly overwhelming, and might even sound unrealistic for some, or the majority of us.
Yet that doesn’t mean we cannot do anything about it — as even tiny acts lead to tiny changes, that eventually get big!
Honestly, I’ve been aware of these goals for a long already and I’ve seen the brochures and all, but didn’t really understand how these things affect me or involve me.
And the reason I never understood that before, is because I see that the goals are very big: “0 poverty, 0 hunger”, so I was like…
“How could I even help with those things? I’m just a regular person from Sweden who cannot do anything to eradicate world poverty and hunger since those goals are too big for me.”
And that made me skeptical.
BUT THEY’RE WORTH THE TRY.
I joined the course today to knowing more and find ways to implement things that help achieve these goals, because even if I thought I couldn’t do anything — the goals are worth a try.
Now that I am learning different ways to help achieve these big goals, I also figured out ways how I can use my business to help. It’s just a matter of trying and finding what works.
I CANNOT FEED THE WORLD
No, I cannot feed the world but that doesn’t mean I cannot take tiny steps contributing to bigger actions.
BUT HAVING A BUSINESS HELPS
If you are a business owner, it is great to use your business as a way to contribute to these big goals.
A SECRET?
A sustainable business lasts longer.
Let me share with you the areas in my business that I can use, and feel free to draw ideas from them on how you can use your business too!
Good Health & Well-being: I work as a Doctor, and my business is focusing on stress management, helping people be healthy BOTH physically, mentally, and emotionally.
Quality Education: Education doesn’t end in school, as education is a lifelong process and regardless of our age, we still learn in our everyday lives. In my business, what I teach people is priceless. It’s how you can take care of yourself and others — and judging from recent statistics on mental health, this sounds easier than it actually is.
Decent Work, Economic Growth: My business is stress management. My target is business leaders and anybody in a leadership position because I’ve always believed in the power of outstanding leadership. With great leaders, come great workers, and so does a great place to work in — with a healthy work environment.
Responsible Consumption & Production: I care for my resources, both in my business and private life. I also find businesses that care for our planet’s resources, so I buy trees from Kenya in the business called Better Globe — as buying a tree means having a tree planted, which also provides jobs and education to the people there.
Climate change: As I have mentioned, I buy trees in Kenya monthly, which is very important for their area as it is semi-deserted. The trees grow profit over time, but they aren’t massive since they are trees, so it was really more of being able to do something good and reap the rewards that come with it. A win-win for everybody, plus the planet we live in.
LOOK AT THE BIGGER PICTURE
I was so glad after realizing that I am also able to contribute to achieving a few of the 17 Global Goals, and though I wasn’t sold at first that I cannot do anything about it, I’ve actually been contributing for a long already — in my own little ways!
So don’t fret when you think you can’t do anything about something, and just look at the bigger picture because like me…
You might not know but maybe the answers are already in front of you.
And with all these, I came up with my personal slogan for my business…
“Dr. Annika: Making the Business World Stay Calm and Sustainable, One Boss At a Time”
You know how when it comes to success and other things, most people say it’s all about the mindset? It works the same with stress management. Mindset can also be key.
And while sometimes it seems that you have nothing else to do about the amount of stress you experience – regardless of its source, there actually are a ton of steps you can take to help you regain control of your emotions.
But first…
WHY IS IT IMPORTANT TO MANAGE STRESS?
It might not seem like it or maybe it just doesn’t cross your mind… but constantly living with a high amount of stress level puts you and your well-being at risk by jeopardizing both emotional and sometimes, even physical health too.
Stress is annoying, it makes you feel like you’re out of control – and you feel like there’s an endless to-do list and there’s not enough time – plus the fact that you’re distracted due to the stress that you’re feeling… it’s all becoming a blur.
You make more mistakes or you keep re-doing things because you have less focus, you make bad or unthought-out decisions, or you feel like you just can’t function at all.
BUT YOU HAVE CONTROL, YOU JUST HAVE TO LEARN HOW
Yes, you can regain control – you always have it within you. You just have to learn how to tap on it whenever you need to.
It is in how you reframe your MINDSET, and before you think of anything I just want to say – I understand if you mistrust me here but hear me out first.
STRESS MANAGEMENT KICKS IN…
Helping you get out of that negative spiral and find a positive spiral. Where your ultimate goal may be to get a balanced life, get enough time for your work and family, and have fun things – all of it. And you will be more resilient to hurdles along the way.
And, IT IS IMPORTANT TO REMEMBER…
There is no one-size-fits-all solution in this so you have to figure out what YOU need.
Here are a few tips and tricks to choose froM
1. Identifying what stresses you out – in your life.
When you know your stress triggers, it will be easier to avoid them, or even address them once you’re ready.
2. Having and keeping a stress diary at hand.
A great way to start is to make a stress diary. When writing things down, they become clearer in our minds. We can look at the whole picture and compare and re-organize until we feel – this is how it is!
A stress diary can be made with a structure where you in boxes write about situations – feelings around the situations – how you have tried to solve them before – and the result.
3. Being true to yourself.
The most important thing when identifying and reflecting on your emotions is to always keep it real by being true to yourself, and a way to do that is to accept your feelings and approach them from a third-party perspective by trying to separate emotions from decisions, so you can think rationally and without bias caused by emotions.
Getting those out of your way can make a world of difference.
4. Identifying what helps in making you feel better.
When you have identified your stressors and have noticed you started to feel better, immediately try to track or figure out what helped in making you feel better. Having this at hand can really change too much before you start dwelling on more negative thinking.
ALWAYS REMEMBER, THOUGH...
Stress is an automatic response in our systems – and these responses come whether we want them or not.
Sometimes, or most of the time, they come at the most unexpected times so knowing how to deal with them is really needed.
In addition to the above…
Here are 4 actions you can take when a stressor comes:
1. Avoid & Learn to Say No
This is good to do when we talk about toxic people.
On the other hand, it is not advisable to avoid things that need to be addressed because then they will become limiting beliefs in you. So it’s still crucial to know which are to be avoided and which are to be solved, and to do that, reflect on the pros and cons.
2. Alter was the second word
Finding ways to alter your behavior and actions can help you move on. Compromise, and who knows, maybe you can find new ways or some other way to make things work better.
3. Adapt.
If you can’t change the situation you have to change yourself to get a new result. Look at the bigger picture and identify what is important or what needs to be changed vs. what needs to be accepted and adjusted.
4. Accept
Acceptance is one of our prime stress management tools. If you can’t change things, you just need to accept and that is how it is – accepting that you can do nothing about that fact except you can change your mind about it and find other ways.
TAKE A BREAK, PAUSE & BREATHE
When things are hard, go back to the basics… which is to take a break so you can pause, relax and breathe.
Look and focus on the good things and find ways to grow. When you’re refreshed, you’ll find it easier to think.
FORGIVE…
Forgive – yourself and others.
Always keep in mind that in this life and even in the next, everyone makes mistakes and some of those mistakes may affect us. Try to free yourself from that negative energy and move on, as it is not worth it to go down that pit hole…
TRY SAYING YOUR FEELINGS OUT LOUD
Put words on your feelings, as saying them out loud can help make you feel so much better than just letting the thoughts stay in your mind.
Talk to friends you trust – or with a therapist if you feel it is too personal to share with your tribe.
Another great help if stress creeps up on you…
is to start MOVING YOUR BODY.
Moving eats stress hormones as the stress hormones are then used as energy.
At the same time, moving creates energy that enlightens your brain toward positivity. With that, comes clearer thinking because of the gift we got then back 200,000 years ago.
SMILING HELPS
Smiling helps as it gives you the “feel-good” hormones. It is contagious and can make people feel good too when they see you smile — and because of the mirror neuron theory… It creates a ripple effect.
DON’T LOSE YOUR SENSE OF HUMOUR.
Laugh if you can and when you can, even if that means laughing at yourself, and lastly…
TAKE GOOD CARE OF YOUR HEALTH
Because our mind, body, and souls remain connected inside us.
And as you notice…
I always come back to the mindset over and over again…
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