Estimated read time: 4-5 minutes
Managing stress is an essential aspect of maintaining mental and physical health. And while that may seem impossible with the many stresses that life throws many people, your well being may depend on it.
Trucordia is a top 20 U.S. insurance brokerage, all about providing "A wide range of insurance solutions — from business and commercial insurance to personal lines and specialty coverage — all designed to protect what matters most to you," its website.states.
During a recent webinar hosted by Trucordia, several health and wellness professionals discussed evidence-based strategies for helping individuals reduce stress, make healthier choices and strengthen their resilience in challenging times.
Here are just a few of their suggestions:
Have a greater focus on nutrition
Diet plays a pivotal role in managing stress. To combat stress best, focus on whole foods, limit sugars and alcohol, choose stress-fighting snacks like trail mix, yogurt, bananas, almonds and avocado toast and stay hydrated — especially with water.
Be physically active
Exercise helps release endorphins and reduce the stress hormone cortisol. Some of the experts from the Trucordia webinar recommend 150 minutes weekly, including cardiovascular activities and strength training. They also suggested taking part in activities you enjoy like walking, biking, yoga or dancing. These activities can also serve a dual purpose when done with the family.
Employ breathing and grounding techniques
Simple yet effective breathing and grounding techniques can significantly reduce stress by calming your mind and lowering your heart rate. Here are just a few:
Practice deep breathing techniques like the 4-7-8 technique. Try inhaling for four seconds, holding for seven and slowly exhaling for eight.
Breathe in your belly. Shallow chest breathing is common, but deep, diaphragmatic breaths really make a difference in stress management. Try combining this with the equal breath method, where you breathe in through your nose and out through your mouth in equal amounts of time.
Ground with the five senses. Take a moment throughout the day to focus on five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. This method helps center your thoughts and redirect focus away from stress.
Reframe how you view stress
Feeling overwhelmed? One technique that can help is to reframe your stress as a gauge for needed change to help you live a healthier life. Viewing stress as an opportunity rather than a threat can reduce its negative impact on physical, emotional and mental health.
Take advantage of available resources
Outside of at-home tips and tricks, there are many resources available to help manage stress. If you are an employer, consider creating a wellness culture, providing employees with health assessments and rewards for participating in wellness activities and offering regular training on mental health and stress management.
And of course, professional help through therapy and other resources can be helpful.
Consistency and practice
Practicing stress management techniques regularly rather than waiting for a crisis makes these habits easier to implement under pressure. Even small, consistent steps, like setting aside time for exercise and meditation, can build long-term resilience.
Stress is an inevitable part of life, but it doesn't have to control you. By prioritizing nutrition, exercise and mental health practices and reframing how we view stress, you can take proactive steps to improve your overall well-being. As one of the experts on the Trucordia discussion said, "Every time you make a decision to eat well or to manage stress, it becomes easier to do the next time. Habits build resilience."
Trucordia is here to help
With a new name comes new digs, and the transition from Lehi to Lindon is just one of several transformations the company has undergone this year. On Oct. 24, the organization rebranded itself from PCF Insurance Services to Trucordia, a name that combines the words "trust" and "accord."
Trucordia held its ribbon-cutting ceremony and open house at its new Lindon headquarters on Nov. 15, which included over 200 guests. At the ceremony, CEO Felix Morgan said, "We love our new home in Lindon … It offers a vibrant business community, and our new headquarters will empower us to continue to grow. As one of the state's top economic drivers, we are excited to give back to our community as evidenced by our recent founding sponsorship of the Utah Hockey Club."
Contact the team at Trucordia today for all of your personal and commercial insurance needs.
