3. STRESS & YOUR HEALTH
Beforewegetintoself-care,weneedtotalkabouttheconsequencesofnottaking
careofourselves.AndthatisSTRESS.
S t r e s s i s s n e a k y .
Sometimesyoudon’tevenknowthatyou’refeelingituntilyourealizethatyourbreath
isshallowandquick,oryoufeelatensionheadachecomingon.
Thetruthis,somestressisnormal(andevengood)…butchronicstresscancausea
lotofdamagetoyourbody.
Itcanwreakhavoconyourhormones,makingyougainweight(especiallytheunhealthy
abdominalfat).
Anditcanalsotakeamajortollonyourhealth,pavingthewayforillnessanddisease.
Scientistsareconstantlylearningmoreallthetimeabouthowstresscanimpactyour
health.
It'sneverbeenabigsecretthatstresscausesillness,butuntilrecently,itwasnever
clearHOWitplayedarole.
STRESS&INFLAMMATION
Butnowitseemsprettyclearthat"chronicpsychologicalstress"canaffectyour
body'sabilitytoregulateitsinflammatoryresponse.That’sbecauseoneofyourbody’s
keystresshormones–cortisol–alsoplaysaroleincontrollinginflammation.
Asyoulikelyknow,inflammationisassociatedwithpracticallyeverydiseaseprocess
affectingourbodies!
Inflammationhasbeentiedtoimpairedimmunity,heartdisease,diabetes,cancer,and
more.
WILCOX WELLNESS & FITNESS
5. S T R E S S A N T I D O T E
Breathe
Away
Stress
Yourbreathisanincrediblypowerful
tooltocombatstress.It’sso
importantthatit’sworthtaking
severalshort“breathingbreaks”aday.
Deepbreathinghelpsresetyour
autonomicnervoussystem–the
systemthatcontrolsyourautomatic
functionslikeyourheartbeat,blood
pressure,swallowing,etc.–intoa
calmerspace.
Itonlytakes4-5minutestofeelmore
relaxedandlessstressed!
Breathworkisafoundationalelement
ofself-care. Onceyoumasterthe
techniques,youcancontrolyour
stressresponseanywhereyouarein
theworld-youjustneedyourbreath.
We'veincluded3techniquestohelp
getyoustartedwithyourbreathing
practice:onefordeepbreathing,one
forrelaxation,andanotherforenergy.
WILCOX WELLNESS & FITNESS
14. 17 TIPS TO SUPERCHARGE
YOUR SLEEP
01
STAY AWAY FROM CAFFEINE,
ALCOHOL, AND OTHER DRUGS
Caffeine, alcohol, and nicotine can
drastically affect the quality of your
sleep. (Not to mention they can also
increase anxiety and stress.)
Try to avoid anything containing
caffeine for at least 4-6 hours before
bed. Caffeine is found in coffee, tea,
soda, chocolate, some pain relievers,
and even drinks like kombucha. Check
your labels to be sure.
While at first, alcohol might make you
feel tired, a few hours later you could
experience a rebound effect, leaving
you tossing and turning at night. Try
not to drink for at least 4 hours before
you go to bed.
You know all about the health hazards
of smoking, but did you know that
nicotine is a stimulant? It can rev you
up, making it hard to go to sleep.
02
AVOID EATING BEFORE BED
Try to finish your last meal of the day
several hours before bedtime, and
steer clear of foods that cause you
indigestion.
If you get hungry at night, snack on
lighter foods that you know won't
disturb your sleep. Since we all have
different digestive triggers, this list of
foods will be individual to you.
03
DRINK (WATER) IN
MODERATION
Try not to down a huge glass of water
shortly before bed, because chances
are you’ll have to get up at least once
in the night to go to the bathroom. Be
sure you get all of your water in earlier
in the day.
04
WORK OUT EARLIER IN THE DAY
While regular exercise will help you
sleep better, working out too close to
bedtime can make it harder to fall
asleep. That’s because your body
secretes the stress hormone cortisol to
help power you through your workout.
Whenever possible, try to finish up
your workout at least three hours
before bed.
05
SET A REGULAR BEDTIME
This helps set your body’s internal
clock to have normal waking/sleeping
times.
Do your best to stick with this bedtime
every night (even weekends). This will
keep you on track during the week
and avoid that overtired Monday
morning feeling!
WILCOX WELLNESS & FITNESS
15. 06
CREATE A NIGHTTIME ROUTINE
Our bodies love to get on a schedule.
Creating a routine that you follow
every night will help set up cues that
it’s time to go to bed, signaling your
body that it’s time to wind down.
Read, take a relaxing warm (not too
hot or cold) shower or bath, meditate /
pray, and enjoy relaxing time with
your family – and avoid anything that
makes you stressed!
07
AVOID SCREEN TIME
Screens (phone, TV, tablet, computer)
emit blue light, which can delay the
release of melatonin, your body's
sleep-inducing hormone. Try not to
spend much time with your eyes
focused on them before bedtime.
If screen time is a must, you can
download a blue-light-blocking app or
use glasses that block blue light.
WAIT UNTIL YOU'RE TIRED
08
Forcing yourself to sleep before you
feel physically tired can lead to
frustration and stress, which makes it
even harder to fall asleep.
If you’re still feeling wide awake after
being in bed for 20 minutes, get up
and do something restful (like read)
until you’re sleepy.
WILCOX WELLNESS & FITNESS
16. 12
BYE BYE, CLOCK!
Place your bedside clock where you
can’t see it.
This is for two reasons: the light it
emits can keep you awake, and if you
are having a hard time sleeping,
seeing it tick away the time also can
make you feel stressed.
13
SOAK UP THE SUN
Natural sunlight during the day is a
must whenever possible, to help
reinforce your body’s circadian
rhythms.
Try to get some sunlight as early in the
morning as you can, and if you work
during the day, try to sneak out at
lunchtime to soak in some rays.
14
SAY NO TO LATE NAPS
Midday power naps (avoiding the
deep sleep phase!) can be a great way
to recharge.
But if you enjoy naps, make sure you
take it earlier in the afternoon vs. later.
Napping too late in the day can
reduce your body’s drive for sleep and
make it more challenging to fall
asleep when bedtime rolls around.
09
SET THE STAGE
Make sure your bedroom is inviting: it
should be cool (between 60 and 67
degrees), dark, and quiet.
Some people find that white noise –
either a fan, sound machine, or phone
app – helps them sleep.
Eliminate anything that could be
stressful or wake you up. If your pet
keeps you up at night, consider having
them sleep in another room.
It also can help to clear your bedroom
of clutter.
Is your mattress comfortable? They
need replacing every 10 years or so.
How about your pillow(s) and
blankets? Is it time to upgrade?
10
DIM THE LIGHTS
A few hours before bed, turn down the
lights to avoid stimulating your body’s
“awake” response.
11
JOURNAL
Some people find that writing about
the day's wins and worries helps them
destress, while others keep a journal of
the things for which they are grateful.
Others find that writing a list of to-do's
for the next day helps them relax.
Experiment!
WILCOX WELLNESS & FITNESS
17. 15
SLEEP-BOOSTING SUPPLEMENTS
Calming herbal teas containing
chamomile can help you wind down
before bed – just make sure they aren't
too hot, as your body likes to be cool
when it sleeps.
If you absolutely can’t get to sleep on
a regular basis, ask your doc or
pharmacist about taking supplements
such as magnesium or melatonin,
which help some people get to sleep.
17
ASK YOUR DOC
If you still are having problems falling
asleep or staying asleep – or you feel
tired during the day even though you
thought you slept enough – it's worth
checking with your doctor.
Sometimes health conditions such as
restless leg syndrome or sleep apnea
can interfere with sleep. And if you've
ever had a job with shift work, you
could have a circadian rhythm
dysfunction.
16
KEEP AT IT
If your body's sleep cycles have been
off for a while, it might take a while to
see major improvements.
Try to be patient – stress is the enemy
of sleep!
WILCOX WELLNESS & FITNESS
18. You wake up feeling energized, with
fewer aches and pains.
Your immune system gets a boost,
helping you fight off colds and illness.
You have lower risk of developing serious
conditions such as diabetes and heart
disease.
Your skin will have fewer breakouts.
Researchers believe this has to do with
the regulation of hormones in your body.
Your eyes are clearer and your overall skin
condition improves, looking smoother
and less wrinkled, because your body has
adequate repair and recovery time.
You have fewer cravings. When you are
well-rested, your body has better control
over your hunger hormones (leptin and
ghrelin).
Your focus and memory improve,
boosting your performance and reducing
your risk of getting injured.
You’re happier! Research shows that
when you get enough sleep, your mood
improves and stress levels drop.
YOUR BODY ON SLEEP:
AMAZING!
Getting 7-8 hours of quality sleep every
night makes a HUGE difference in how
you move, feel, and live!
CHECK OUT THESE BENEFITS:
WILCOX WELLNESS & FITNESS
22. REDISCOVER
YOUR FOCUS
CALM YOUR MIND
Find your why
Havingalarger
purposeinyour
lifecanhelpput
stressin
perspective.
Youmightfind
youhavemore
thanone“why”
–itcouldbe
yourfamily,your
health,orsome
othergoal.
Listentothevoiceinyourheadandbeawareof
whatit’stellingyou.Isitrepeatingstressful
thoughtsorphrasesthroughouttheday?That’s
onebigclue.
Everyonceinawhile,doaquickbodyscan:is
yourjawclenched?Areyourshoulderstight?Are
youholdingyourbreath?
Youoftenfeelfullofdread,sadness,oranger,
andwonderwhynooneelseisgettingwiththe
(your)program.
Overtime,stresscanbecomesuchahabitthatit
startstofeelnormal.
Howdoyouknowifstresshasbecomeawayof
life?
Ifthesesoundfamiliar,it’stimetoconsidermaking
somemindsetshifts.
Positive self-talk
Turnnegative
thoughtsinto
positiveones.
Example:
insteadof
thinking,“Today
istheworst…
Organize your time
Learnto
manageyour
timemore
effectively.Try
notto
overcommit.
Breakdownbig
problemsinto
I'mnevergoingtogeteverything
done,”tellyourself,“Icanhandle
thisifItakeitonestepatatime.”
smallerparts.Takeonestepata
time,insteadoftryingtotackle
everythingatonce.
WILCOX WELLNESS & FITNESS
23. POSITIVE VIBES ONLY
SOOTHE YOUR
SPIRIT
Create a practice
Setaregular
“positivity”
practice:read
upliftingbooks,
pray,meditate,
orwatch
inspirational
videosonadaily
basis.
Have fun
Maketimefor
hobbies,
interests,and
relaxation.
You'llcome
awayfeeling
rechargedand
Itinvolvessettingclearboundaries–bothfor
yourselfandothers–andmakingtimeforthe
peopleyoulove.Playingwithyourdog,hugginga
lovedone,orthesimpleactofhelpingsomeone
willallhelptoreduceyourstresslevels!
Keepapositiveattitude–butalsoacceptthat
therearethingsbeyondyourcontrol.
Surroundyourselfwiththingsthatliftyouup,and
saynotothingsthatyouknowwillcreatestress.
Takingcareofyourspiritmeanstakingcareofthe
thingsthatareinyourownbestinterest.
Tune out
Streamsome
chillmusicoran
inspirational
podcasttogive
youamental
"timeout"when
dealingwith
roadrageor
otherstressful
events.
readytotacklenaggingproblems.
WILCOX WELLNESS & FITNESS
24. EAT
How you nourish yourself has a powerful effect on how
you feel. When you eat better, you train better, and when
you train better, you feel better, and the cycle continues.
When you make the effort to feed your body nourishing
foods, it will reward you with better health, fewer aches
and pains, and happier moods!
Cooking your own meals is a great way to take excellent
care of yourself. One study showed that people who ate
regular home-cooked meals ate more fruits and
veggies, and were more likely to have a healthy body fat
level and not be overweight.
C O O K
Eating a whole foods-based diet that contains healthy
fats and natural, organic proteins is the cornerstone for a
body that feels great! Aim for a colorful diet: leafy greens,
blueberries, omega 3s (found in salmon and flaxseed),
beets, oranges, and probiotics.
E A T F E E L - G O O D F O O D S
Enjoy some dark chocolate in moderation. Studies
show it may help keep blood sugar in check, battle
anxiety and inflammation, and that its antioxidant
content might help prevent disease.
C H O O S E C H O C O L A T E
Focus on nourishing yourself well by keeping it simple
and focusing on the Habits for Massive Impact.
N O U R I S H
WILCOX WELLNESS & FITNESS
25. Aim to drink half your body weight in fluid ounces of
water daily. Flooding your body with enough water
helps with brain function, boosting your mood,
improving your physical performance, keeping your
digestive system happy, and preventing headaches...
plus, it can even help with weight loss.
H Y D R A T E
F O R H E A L T H
Drinking more water helps to clear your skin and give
you a healthy glow. Not only that, but it can cut down on
aches and pains associated with dehydration.
I N F U S E Y O U R S K I N
F R O M W I T H I N
Did you know that drinking green tea can help you feel
calmer and happier? Matcha green tea contains an
energy-boosting adaptogen that helps promotes
alertness... while at the same time promoting calmness!
Brew a cup to avoid the dreaded afternoon slump.
T R Y T E A F O R
H A P P I N E S S
This trendy fermented drink contains lots of good-for-
you ingredients that help improve your gut health. But
that's not all... it also contains lots of B vitamins, which
can help boost your mood!
K O M B U C H A L O V E
WILCOX WELLNESS & FITNESS
26. DO
Participating in life and stepping outside your comfort
zone will go a long way toward boosting your
happiness quotient.
Explore a new store, visit an art exhibit, sit down and
journal at a coffee shop. A change of scenery will do
you good!
T A K E Y O U R S E L F O N
A D A T E
Try a new activity: try kayaking or boxing. Grab some
friends and go on a hike.
P L A N A N A D V E N T U R E
Treat yourself to some downtime with a movie or a
quirky Netflix show you've been wanting to see.
HOG THE REMOTE
Make a playlist of your fave songs and turn it up!
GET YOUR GROOVE ON
Expand your mind: take a class, learn a language, pick
up a musical instrument.
LEARN SOMETHING
Studies show that being outdoors helps calm our mind
and lift our spirits!
G O O U T S I D E
WILCOX WELLNESS & FITNESS
27. BE
Taking some time to slow down and just "be" can help
recharge your internal batteries and reduce stress.
Aim for 7 to 8 hours a night. Create a restful before-bed
routine that signals your body it's bedtime, and avoid
electronics for 1-2 hours before you lie down.
S L E E P
Dry skin brushing before you shower each day helps to
care for your body's largest organ. It sloughs dead skin
cells AND revs up blood circulation. Simply brush your
skin with a natural-bristle brush and then shower off.
Be sure to slather on the moisturizer post-shower.
L O V E T H E S K I N
Y O U ' R E I N
Treat yourself to a spa treatment: get a massage or
pedicure.
P A M P E R Y O U R S E L F
Try diffusing essential oils. Some oils have been shown
to stimulate happy feelings and make you feel more
energized: lemon, orange, peppermint and jasmine.
E S S E N T I A L O I L S
Pour 1-2 cups of Epsom salts into a warm bath and
enjoy a relaxing soak! Be sure to drink a little extra
water when you're done.
E P S O M S O A K
WILCOX WELLNESS & FITNESS
28. BE, PART 2
Most of the time we smile because we're happy, but
studies also show that the act of smiling can actually
make you feel happier and put you in a better mood.
S M I L E
Does the little voice in your head constantly criticize
you and talk to you in a tone that you would never use
with another person? Tell it to back off and give
yourself some credit.
C U T Y O U R S E L F
S O M E S L A C K
On the other hand, do you need a talking-to about
upgrading areas of your life? Do you need a lecture
about getting out of your comfort zone? Maybe it's time
to show yourself a little tough love. No one can take
you to the next level but you.
T O U G H L O V E
This is a simple and easy way to pamper yourself: put
your favorite sheets on your bed and take a shower just
before bedtime. When you crawl between the sheets ...
bliss!
C H A N G E Y O U R
S H E E T S
WILCOX WELLNESS & FITNESS
29. CONNECT
More and more, researchers are finding that our social connections are a vital part of our overall
wellness. Taking time to connect with others will pay off in improved health and happiness!
Send a message to a friend, former coworker, or family
member you haven't seen in a while.
S U R P R I S E A N O L D
F R I E N D
Buy a box of pretty cards and send a thank you note
every day until the box is empty. You can thank former
teachers, classmates, friends, mentors, or anyone else
you can think of who has inspired you along the way.
Let them know exactly why you are grateful for them!
S A Y T H A N K Y O U
Next time you're out running errands, make it a point to
pay a compliment or say "hello" to at least one person
you don't know.
C O M P L I M E N T A
S T R A N G E R
If you want to meet new people, put yourself in places
to make it happen. Join a Meetup group, take a class,
or attend a community event and give yourself a
chance to mingle
J O I N A N E W G R O U P
WILCOX WELLNESS & FITNESS
30. REFLECT
Taking time for yourself can keep you on-track with
your fitness lifestyle.
If you find yourself constantly rushing, chances are
you're not focusing on the present. If you slow down,
you'll feel less stressed... and chances are you'll
actually get where you're going more quickly because
you're paying more attention!
S L O W D O W N
Take 10 to 15 minutes a day to journal your thoughts
and feelings. Often you'll find solutions to problems
before they ever arise!
J O U R N A L
Find 3 affirmations that resonate with you (examples: "I
am healthy," "I am strong," or "I deserve happiness") and
repeat them throughout the day.
A F F I R M A T I O N S
Make time to read books and articles that challenge
and motivate you.
F I N D I N S P I R A T I O N
Take 5 to 10 minutes during the day to focus on just
one thing: your breath. This will instantly relax you and
help stave off anxiety.
M E D I T A T E / B R E A T H E
WILCOX WELLNESS & FITNESS
