I love Daniel Goleman, author of Emotional Intelligence and Social Intelligence, and reading his blog post made me stop and wonder what stress might be doing to my body.
Cortisol is the stress hormone that is released when we are angry, afraid, jealous, or just perceive ourselves to be any of these things. The effects of elevated cortisol levels are alarming: weight gain, muscle loss, our immunity decreases and our bodies ability to repair torn muscle decreases. Additionally, over time, our brain cells can shrink and our bone tissue can break down (of particular concern to women who are already vulnerable). All of this is in direct relation to our stress levels!
What are some ways to reduce stress, thus reducing our cortisol levels and its detrimental effects? Not surprisingly, one way is exercise. Exercise can be as effective as medications for reducing anxiety and depression.
A balanced diet (some protein, more carbs, and small amount of healthy fats at each meal) of six small meals per day (350-600 calories each) has been shown to be the most effective diet for reducing cortisol levels. Additionally, avoiding caffeine, which only increases heightened anxiety levels, is highly effective.
A recent Goleman post features a really interesting interview with Richard Davidson, Director of the Laboratory for Affective Neuroscience at the University of Wisconsin. His department is working with interesting data indicating that while we are all genetically inclined to have certain anxiety levels, our minds can be retrained to fight these genetic dispositions.
Goldman’s post also points to a particularly effective way to lower stress levels, which is also discussed at length in an Oprah magazine article, compassion meditation. Compassion Mediation involves meditating with a “compassion towards others” mindset (also known as “loving kindness” meditation). Sharon Salzberg is an expert in this area and gives detailed instructions in the Oprah article about how to practice “loving kindness” mediation. Be prepared … 
While experts recommend that you spend 30 minutes per day with “compassion meditation,” if you cannot invest this amount of time on a daily basis - I encourage you to spend at least 11 minutes at some point during your day. Spending several minutes each day listening to relaxation CD’s is also a great way to supplement your “compassion mediation.” Check out the web portal of my great friend at MINOSI Health 4Kids to investigate the purchase of inspiration CDs.
Almost all of the articles I’ve read about reducing cortisol emphasize the importance of a good night’s sleep in a dark cool room with as few interruptions as possible. Seven hours is the average amount of sleep that I’ve seen recommended for most adults. I know this is tough (I find it hard to get more than 5 hours per night); however, you will be doing yourself a favor by trying to get 7 hours of sleep as many nights as you can - even if it’s only on the weekends!
To be at your personal best, your physical health is as important as your mental health. Reducing your stress and cortisol levels can certainly give you the extra stamina necessary to accelerated your business success!
Remember, you must take care of YOU before you can help others!
Expect the Best!
T.C. Coleman
P.S. There are also many natural remedies for reducing stress in your life. You can also check them out here and support MINOSI Health 4Kids in the process.
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