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3 6 | M A C O N M A G A Z I N E . C O M A U G U S T / S E P T E M B E R 2 0 1 9 Dr. Shannon Terrell Gordon leads Macon's River Edge Behavioral Health and River Edge Foundation. Shannon is a researcher, author, speaker and teacher to help each person live his or her best life and to help leaders make the most meaning ful impact possible. Find more f rom her on social media with #drshannonsays. Learn self-calming techniques Breathing properly is one of the most powerful strategies to conquer stressful experiences. Practice breathing in deeply and slowly like you are blowing up a balloon in your belly. As you breathe in, say to yourself, "I take in relaxation, calm and peace." As you exhale, say to yourself, "I release tension and pressure." Slowly repeat this 10 times every day to reset your body to a calmer resting state. Practice body awareness. Notice where your body is holding tension and imagine it melting out of and away from your body. Doing light stretches, taking a warm shower or getting a massage are other body awareness options. Replace perfectionistic thoughts with affirming ones such as, "This is temporary. I can learn. I can adapt." Be as kind to yourself as you are to others, and look for the positive in every situation. Can you stress less? BY DR. SHANNON TERRELL GORDON | PHOTO BY LEAH YETTER Sleep, nutrition and exercise When we take good care of our bodies, we also build our internal capacity to deal with stress. Adequate and consistent sleep is so important; most people need seven to nine hours per night. Keeping a sleep schedule and making your sleep space an oasis can help. Eat consistent, nutritious meals and drink enough water. Foods and drinks with refined sugars create blood sugar crashes that intensify the stress experience. Something as simple as walking for 30 minutes metabolizes stress hormones and releases brain chemicals called endorphins, which take the edge off the stress experience. Take in less caffeine, nicotine and alcohol. Caffeine and nicotine are stimulants and intensify the body's stress response. Alcohol reduces the ability to think clearly and is a depressant. Other lifestyle changes can help Look for ways to slow down. Give yourself extra time to accommodate unexpected happenings. Decide on personal priorities and focus on them. Learn to say "no." Learn to delegate. Break big tasks into smaller chunks, and celebrate every accomplishment. Accept delays over which you have no control as gifts of time to practice deep breathing or affirmations. Take at least 15 minutes each day doing something you enjoy. Find things that make you laugh out loud! To the extent you can, eliminate things you experience as stress triggers. Aren't yet aware of what those are? Keep a journal; record when you feel tension. Then, if you can reduce the triggers, do it! Build positive personal connections – even the Lone Ranger had Tonto! Having someone to talk to can soothe a stressful experience and provide new perspectives. EVERYBODY TALKS about stress these days. What is it? Stress is any experience of pressure that prompts physical, mental or emotional adjustment or response. ese experiences can come from within the body, from thoughts or from the environment. Stress can be very positive, prompting our best performance and strengthening us. Too much can be, well, too much! Since stress is inevitable, how can we build our capacity to respond rather than to react? To ride its waves rather than be overwhelmed? Stress success starts with the person in the mirror – each of us individually. S H A N N O N S AY S m