Reclaiming our power over our stressful lives requires <a href="https://www.lifehack.org/901867/emotional-energy">emotional energy management </a>for intentional stress relief. We must release the standard go-tos which, surprisingly, do more damage than good. This includes anything that stifles our emotions or keeps us distracted, preventing us from dealing with feelings of stress.Avoiding our feelings is culturally popular and acceptable, but ineffective at relieving stress and usually involves practices that further deplete our mood and energy. Facing our emotions directly and deliberately allows us to achieve unfeigned stress relief.

Effective Self- Control To Rel

Do you feel so stressed that your body and mind feel like out of control? In this article you'll learn about stress control and how it boosts your energy.

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Contrary to popular belief, effective stress control isn’t about eliminating adversity altogether. You and I both know that’s impossible.

Society’s Acceptable Stress “Fixes” – A Tarnished Gold Standard

Reclaiming our power over our stressful lives requires <a href="https://www.lifehack.org/901867/emotional-energy">emotional energy management </a>for intentional stress relief. We must release the standard go-tos which, surprisingly, do more damage than good. This includes anything that stifles our emotions or keeps us distracted, preventing us from dealing with feelings of stress.

It can be a challenge to switch gears from avoidance tactics to proactive measures. Society enables—and even encourages—methods for stress relief that actually sabotage both our mood and energy.

Alcohol is one of the most common vices utilized to numb the unpleasant emotions arising from stress.

Over the past year, alcohol use has skyrocketed due to elevated fear, anger, anxiety, and sadness associated with global events. According to a RAND Corporation study, women increased their heavy drinking days by 41% during the pandemic compared to before it.[1]

This isn’t an isolated incident, however. A notable escalation in women’s use of alcohol was documented prior to the pandemic, showing an 85 percent rise in alcohol-related deaths among women during the years 1999-2017.[2]

Have these words ever escaped your lips in a moment of exasperation? Before ditching alcohol two years ago, I often uttered them during high stress moments, too. Sometimes we want to tune out and forget our troubles for a little while. Relaxing with cocktails felt like a mini vacation for my busy brain.

Unfortunately, this stress relief tactic comes with a price. Afterward, I often felt bogged down, foggy, grumpy… and guess what else? The issue I’d successfully evaded the night before still required resolution. Only now I was even less equipped to deal with it, because the effects of drinking had further diminished my mental and physical energy.

Drinking as a means of stress control is a Catch-22. On one hand, it reduces the magnitude of our initial stress response. There’s even a scientific term for this: “stress-response dampening.”[3]

On the other hand, the pleasurable sensations elicited by drinking alcohol are relatively short lived. This temporary relief is accompanied by numerous unwelcome aftereffects, even when indulging in low-to-moderate amounts.

Effective Stress Control to Boost Your Energy

In the long run alcohol – in any amount – not only fails to improve stress relief and energy, it actually depletes them.

Here are five ways that alcohol negatively impacts your stress and energy levels, and what to try instead.

One reason alcohol is so popular for <a href="https://www.lifehack.org/900006/what-causes-stress">stress control </a>is its sedative effects. At first, we may feel relaxed, even sleepy. After falling asleep, this wears off, and a phenomenon called the Metabolic Rebound Effect (MRE) occurs wherein our bodies’ metabolism of alcohol interrupts <a href="https://www.lifehack.org/908460/how-much-sleep-do-i-need">restorative sleep </a>cycles.

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MRE amplifies our stress responsivity. We may feel anxious due to the inability to return to sleep. We also tend to experience heightened stress reactions in everyday life.

Action tip: Booze-free tonics can better aid in relaxation and sound sleep. A soothing cup of lemon balm tea or a few drops of valerian root tincture calms you without pesky side effects.

Funky moods mess up our energy. There’s a billion dollar “growth mindset” industry precisely because emotional energy directly affects our happiness, productivity, and success. But taking charge of our mindset isn’t just about rewiring our belief systems—it also requires emotional management. Dopamine and serotonin are two natural brain chemicals at the root of this.

Alcohol use for stress relief is tricky. It does initially cause a surge of these feel-good chemicals to flood the brain. This temporary sensation makes us feel like the alcohol has boosted our mood. But the brain quickly gets to work to rebalance these neurotransmitter levels, using a counterbalancing approach to return them to baseline. As a result, these chemical levels actually drop lower than they’d been before we had a drink. This process is not limited to heavy or problem drinkers; it occurs even with a single exposure to alcohol.[4]

Action tip: Use sustainable feel-good brain chemical boosters. Exercise, nature immersion, meditation, laughter, time with loved ones, and aromatherapy massage are just a few self-loving actions to support effective stress control and boost your energy.

3. Naturally Energizing Nutrients Are Depleted

One of the most essential nutrient groups our bodies need for energy and nervous system support is that of the <a href="https://www.lifehack.org/900667/vitamins-for-energy">B vitamins </a>. Interestingly, they promote healthy levels of those feel-good brain chemicals, serotonin and dopamine.

The B vitamins also directly help convert food into energy for the body and brain. These water-soluble nutrients are not stored in the body. Therefore we need consistent consumption of them to maintain their benefits.

Alcohol, however, impedes absorption and utilization of many nutrients (including B vitamins).

Action tip: Regularly restore B vitamin levels. Salmon, brown rice, spinach, eggs, lean beef, oysters, clams, beans (black, kidney, chickpeas), lentils, chicken, turkey, yogurt, and sunflower seeds are rich sources of these nutrients for natural energy boosting and stress control.

4. Compounding Problems Exacerbate Stress

Have you ever been late paying a bill? For whatever reason—unavailable funds, lost in the mail, etc. —your payment wasn’t delivered on time. Upon discovering this, did you try to save yourself from worry by throwing the notice in the trash? Or did you address it immediately in order to prevent potential fees, dings to your credit, and loss of service?

If you’re a fiscally responsible person, you likely took action right away no matter how frustrating it felt in the moment. The same applies to dealing with stress. It might feel like we’re conserving energy and boosting our mood by turning our thoughts away from stressful situations, but the fact is that ignoring our problems will not resolve them, and often makes them worse.

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The only way out is through. This means we must face our obstacles head-on, from a place of emotional intelligence and maturity.

Action tip: Instead of heading for the wet bar, ask yourself, “What is one small action I can take right now to remediate this source of stress?”

In the bill example, even if you don’t have the money to pay it right away, other steps can be taken toward resolution. You might call the biller and request an extension or establish an installment plan to pay in bite-size segments.

No matter the issue, breaking it down into smaller pieces and taking action on them individually can provide massive relief and help in navigating the next steps to reconcile the stressor for good.

We already discussed the “stress response dampening” effect caused by alcohol. Doesn’t that mean alcohol alleviates stress?

Remember, this calming effect is only temporary. In fact, <a href="https://www.lifehack.org/articles/lifestyle/4-effects-you-didnt-know-alcohol-had-your-brain.html">alcohol </a>literally rewires our brains, making them incapable of dealing with stress.[5]

Over time, the artificial “feel good” stimulation our brains receive from drinking makes us neurologically unable to experience pleasure from everyday activities we once enjoyed, like seeing a friend, reading a book, or even having sex. All of these, by the way, are effective stress control activities in themselves.[6] These effects are not limited to the time while we are drinking.

Just like with any drug, our brains build tolerance with repeated alcohol use. This is why you’ll notice that the 1-2 drinks which used to take the edge off eventually stop working. Over time, it’s common to gradually require 3, 4, or more cocktails in order to experience the same relaxing effect. Becoming aware of this escalation in ourselves can cause even more anxiety as we wonder, “Do I have a drinking problem?” Then comes the fear of shame and stigma. This is yet another way in which using alcohol backfires, causing more anxiety and draining our energy.

Action tip: Assess your habits and be honest with yourself. If you feel worried or anxious about your alcohol use, or the effects don’t feel as good as they once did, it may be time to make a change. Avoid “labeling” yourself — this perpetuates negativity and often prevents people from seeking answers and support. You don’t have to be an alcoholic to decide to change your relationship with alcohol.

Avoiding our feelings is culturally popular and acceptable, but ineffective at relieving stress and usually involves practices that further deplete our mood and energy. Facing our emotions directly and deliberately allows us to achieve unfeigned stress relief. We’ll never eliminate stress completely—life inherently ebbs and flows—but armed with the knowledge and tools shared above, we can reclaim control of our energy and emotions to regain a happy, healthy life.

It only takes a few simple shifts to show up for ourselves with habits that support us.

Turmeric, Curcuma longa or “Indian saffron” has been a part of the healthy dieting trend for quite some time, and it isn’t without a good reason. Traditionally Asian, the plant belongs to the ginger family and it gives curry its yellowish color and warm, bitter taste. With an amazing array of health benefits it offers, it is no wonder that it has been quickly adopted by the health conscious eaters around the world.

Originating in Southern Asia, traditionally, turmeric root (usually dried and cooked and turned into powder) has been used as a spice for dishes in the traditional cuisine, fabric or food coloring aid, and for medical purposes due to its anti-inflammatory effect and great aid in curing bruises, blood in the urine and toothache. With numerous clinical trials testing its active compound curcumin, turmeric has now been proven to improve brain health, cardiovascular health and tissue health. [1] [2]

<ul><li>Calories 24 </li><li>Calories from Fat 6 </li><li>Total Fat 1 g 1% </li><li>Saturated Fat 0 g 1% </li><li>Trans Fat </li><li>Cholesterol 0 mg 0% </li><li>Sodium 3 mg 0% </li><li>Total Carbohydrates 4 g 4% </li><li>Dietary Fiber 1 g 6% </li><li>Vitamin C 3% </li> </ul>

With no sugar, 16% of iron and 1g of protein per 7 grams, turmeric is a beneficial aid in daily nutrition.

Turmeric improves digestion

Turmeric has positive effect on the digestion. As the 2015 research shows [3] , turmeric and ginger help in curing stomach ulcer. Stomach ulcer develops as a result of an imbalance between digestive fluids in the stomach and duodenum and a Helicobacter pylori bacteria that cause pain in the stomach lining. According to the research turmeric “inhibited ulcer by 84.7%” adding that “ethanol-induced lesions such as necrosis, erosion and hemorrhage of the stomach wall were significantly reduced after oral administration of essential oils”.

Turmeric aids in depression treatment

A study [4] published in the Journal of Affective Disorders shows that turmeric has the potential for treating major depressive disorder. A randomized, placebo-controlled study found a significant antidepressant effect of turmeric on people with major depressive disorder. A 2007 study [5] also found that turmeric could be an effective anti-depressant agent.

Turmeric treats rheumatoid arthritis

In a 2012 randomized, pilot study [6] the effects of turmeric on rheumatoid arthritis were tested and they showed surprisingly great results. Turmeric actually showed better results of improvement of the condition than the traditionally used drug diclofenac sodium.

Turmeric regulates lipid levels

A 1992 study [7] shows that active compound of turmeric, curcumin, taken daily, can help regulate the lipid levels in humans by increasing “good” cholesterol and decreasing “bad” cholesterol. Namely, “a significant decrease in the level of serum lipid peroxides (33%), increase in HDL Cholesterol (29%), and a decrease in total serum cholesterol (11.63%) were noted” after healthy volunteers were taking 500 mg of curcumin per day for 7 days. Additionally, curcumin from turmeric was proven to have better effect on regulation of lipids than vitamin E, as the study [8] shows.

Turmeric improves antioxidant mechanisms

The ability of curcumin to stimulate the antioxidant mechanisms was tested and proven in a number of studies. [9]

This means that curcumin aids in the process of fighting free radicals that cause aging and many diseases.

Turmeric aids in prevention and treatment of Alzheimer’s disease

Additional studies need to be conducted in order to test the ability of curcumin to prevent and treat Alzheimer’s disease, yet a study [10] has found that curcumin can help to clear the buildup of protein tangles called Amyloid plaques which are one of the main causes for the disease.

Turmeric accelerates the wound healing process

A 2006 [11] and a 2014 [12] studies have found that curcumin in turmeric has great potential to speed up the wound healing process. Namely, the active compounds in turmeric can help to soothe irritation and oxidation, improve wound contraction and and increase tissue strength and cell proliferation around the wound.

As with any type of food, it is important to consume turmeric in moderation, as any overuse can lead to possible side effects. Turmeric side effects include

<ul><li>Nausea and diarrhea – curcumin in turmeric can cause the irritation in the intestinal tract [13] </li><li>Increased risk of bleeding – Turmeric can slow blood clothing, and in combination with some medicine, can even cause excessive bleeding </li><li>Hyperactive gallbladder contractions – Turmeric has the potential of increasing the levels of oxalate in urine </li><li>Hypotension (lowered blood pressure) – High dosages of turmeric can significantly lower blood pressure </li><li>Uterine contractions in pregnant women – Pregnant and breastfeeding women shouldn’t take turmeric other than spice in food, since supplement turmeric can cause serious side effects </li> </ul>

Allergic reactions – Possible allergic reactions to turmeric include mild, itchy rash after skin exposure

There are two forms in which you can find and use turmeric, therefore, there are some suggestions on how to pick the right one for your needs.

Fresh turmeric is a root turmeric that resembles ginger. A 2015 study [14] has shown that fresh turmeric has more bioavailability, meaning that the body will use its most effective compounds more easily. Fresh turmeric can be used to make tea; you can grate it into soups, salads or vegetables before roasting; it can be blended into smoothies and juiced into juices.

Dried turmeric is made by peeling, drying and grounding into powder. Even though some of the healthy ingredients are lost during the process, several studies show that boiling and heating actually increase the curcumin levels and enhance the antioxidant properties of the compound. [15]

Turmeric uses, side effects and recommended daily consumption

Turmeric is especially recommended for patients suffering from dyspepsia (upset stomach), osteoarthritis, and rheumatoid arthritis, according to WebMD.

However some conditions don’t respond well to turmeric and its active compound curcumin, therefore turmeric might not be safe for

<ul><li>Pregnant and breastfeeding women People with </li><li>Bleeding disorders </li><li>Diabetes </li><li>Hormone sensitive disorders </li><li>Iron deficiency </li><li>Who are preparing for surgery or who have recently undergone one </li> </ul>

Recommended dosages of turmeric for adults according to University of Maryland Medical Center

Dried, powdered root: 1 – 3 g per day

Standardized powder (curcumin): 400 – 600 mg, 3 times per day

Fluid extract (1:1) 30 – 90 drops a day

How Effective Stress Control Can Boost Your Energy

Effective Self- Control To Rel

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