16 Tips for Managing Stress and Preventing Burnout

We all experience stress at one time or another in life. Whether it’s from work, juggling too many things at home, relationship issues, environmental stress or other. Perhaps we let our minds go to places that create internal stresses. No matter what it is from, too much stress can lead to disease.

It’s a brand new year. Time to practice a bit of self-care and feel better.

We are pleased to share this article by Dr Chilkov with tips about managing stress and preventing burnout. We hope you can integrate a number of these tips into your daily life.

16 Tips for Managing Stress and Preventing Burnout

  • Eat breakfast. Emphasize protein rather than carbohydrates at breakfast.
  • Eat protein at every meal to support stamina, endurance and immunity
  • Include healthy fats and oils to calm your system
  • Keep blood sugar stable by eating regular mealsbalance
  • Eat something healthy BEFORE you go to a holiday party
  • Stress depletes B vitamins, C, magnesium and zinc.
  • Include nuts, seeds, berries, whole grains, fermented foods.
  • Avoid excess sugar and sweets
  • Limit alcohol intake
  • Avoid Caffeine. Try a cup of Ginseng Tea instead
  • Drink plenty of water
  • Exercise every day (even if only a 20-30 minute walk)
  • Practice good sleep habits. Get at least 7 hours each night.
  • Consider boosting your resilience with nutrients and herbs that support your capacity to deal with stress, combat exhaustion and burnout
  • Use a digestive enzyme with heavy holiday meals
  • Take 10-30 minutes of sacred time daily to rest, relax, meditate, unwind
  • Practice gratitude and random acts of kindness to boost your immune system and decrease your stress

The positive effect of kindness on the immune system and on the increased production of serotonin in the brain has been proven in research studies. Serotonin is a naturally occurring substance in the body that makes us feel more comfortable, peaceful, and even blissful. In fact, the role of most anti-depressants is to stimulate the production of serotonin chemically, helping to ease depression.

Research has shown that a simple act of kindness directed toward another improves the functioning of the immune system and stimulates the production of serotonin in both the recipient of the kindness and the person extending the kindness. Even more amazing is that persons observing the act of kindness have similar beneficial results. Imagine this!      Kindness extended, received, or observed beneficially impacts the physical health and feelings of everyone involved! – Wayne Dyer


About the Author: Dr. Nalini Chilkov, L.Ac., O.M.D.
 Founder, Integrative Cancer Answers

Dr. Nalini is a leading edge authority on Integrative Cancer Care, Immune Enhancement, Optimal Nutrition and Wellness Medicine. Her OutSmart Cancer Programs are recognized as the most comprehensive, science based, safe, natural programs for supporting cancer patients, cancer survivors and those who do not want to get cancer to Get Well, Stay Well and Live Well Beyond Cancer so that you can Create a Body Where Cancer Cannot Thrive.


Article courtesy of 4wholeness.com

4wholeness.com provides education and resources surrounding integrative care. Every article, comment, recipe, video and recommended product has been curated with love.

We value whole person health. Making informed decisions is essential.

Survivorship and quality of life are central to our vision for health care.

2 thoughts on “16 Tips for Managing Stress and Preventing Burnout

  1. One of the important things to remember about stress is that it is caused by those incoming distresses, [IDs], of life which cannot be avoided – unless a life of a hermit atop some mountain in complete isolation appeals. IDs will become stress unless a surge guard is applied to defend the individual against stress. And stress has been clearly shown to be the root cause of several nasty disorders in humans, including cancer, depression, diabetes and heart conditions.
    Preventatism is a surge guard, for use whenever those IDs threaten a person’s health. It was developed four decades ago, and has proved itself to be worthy and workable, and highly effective for its purpose. Preventatism was developed for use in helping people with those stress-related disorders to recover from them, but has been shown to be significantly effective for healthy people who just want to stay that way. Preventatism is simple and easy to learn, being non-religious, non-spiritual, and non-medical. The philosophy is also, therefore, available to all – wealthy and poor, disadvantaged and privileged, young and not-so-young.
    Preventatists use the philosophy to remain healthy, and therefore comfortable in life. For a Preventatist, it is the only “Tip” needed to defend against ill-health.
    Just so that you are aware of the possibilities.

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