Here's how you can manage stress and enhance your brain's creative thinking.

The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is a simple yet effective method to reduce stress and promote relaxation. To practice, inhale quietly through your nose for a count of 4, hold your breath for a count of 7, and exhale completely through your mouth for a count of 8. Repeat this cycle four times. This technique helps increase oxygen intake, slow your heart rate, and create a calming effect. Scientific studies show that controlled breathing can reduce stress and anxiety by stimulating the parasympathetic nervous system, improving emotional regulation, and lowering stress levels.

Regular movement (it doesn't have to be structured exercise) is a stress reliever. Too much of your time is spent sitting, increasing aches and exhaustion that add to mental fog. Frequent breaks to move & stretch get the blood flowing, relieve tension, improve mental clarity. Adding a moment of deep breathing or self-massage amplifies these effects. Higher-intensity or duration exercise relieves stress by releasing natural painkillers and mood enhancers. (It can also help you sleep better at night, which helps tomorrow.) If the exercise requires mental focus, it also clears mental clutter. Both tactics enhance creative or strategic thinking. When the mind is alert & clear, there is space to make connections to solve complex issues.

There is a strong gut/brain connection that impacts mental & cognitive health as much as physical health. Oftentimes when exhausted and stressed, to spike your energy (or comfort you) you choose: * Caffeine * High glycemic (like sugar, flour, starch) * High fat * High salt All these do is send you on an energetic roller coaster. You get trapped in a cycle of consumption as you drain & deplete yourself. Selecting less processed foods, made of mainly simple ingredients, helps to improve energy and nourish the body. Significantly improve energy, reduce inflammation, and reduce stress by: * Increasing water; * Slowing down as you eat; * Reducing caffeine, sugar, refined flour/starch, & seed oils. You will feel improved focus and creativity.

Lack of sleep can lead to increased stress levels and decreased cognitive function, making it harder to think creatively. Make sure to establish a bedtime routine, create a comfortable sleep environment, and avoid screens before bedtime to improve the quality of your sleep. Aim for at least 7-8 hours of sleep each night to give your brain the rest it needs to function at its best.

The most overlooked aspect when it comes to stress management is your hormones! Understanding your monthly cycle can be key. The 4 phases impact our stress levels, our productivity & our creativity in so many ways. It is always key my clients understand their energy around each menstrual phase, understand that you cannot give 100% every morning. Recognising that during your luteal phase which can be up to 14 days you may need to step back, dial down your energy levels, but also knowing that this is the most creative phase. I always encourage my clients to schedule their CEO Day during their Luteal phase. Knowing you will kick ass during you Follicular stage so dialling your energy up & enhancing productivity. [email protected]