MY TOP 5 DAILY HABITS TO REDUCE STRESS AND ANXIETY...

It's extremely tough being human sometimes...

I know that anybody reading this right now can agree and relate...

Now lets talk about what we DO about the hardship of being human...

Stop. I don't want to get "cheesy" lol, BUT...

There are two types of people in the world...

1.) People who sit in misery...

OR...

2.) People who feel misery and find ways to get through and overcome it...

Me personally...

I find ways to overcome each hurdle that life throws at me...

It didn't happen overnight and it's definitely a daily grind of learning who I am but I have habits that I do daily that help calm my mind and keep me moving forward...

Lets be real, stress and anxiety will be something we have for rhe rest of our lives. But there are ways to cure and treat it that DON'T REQUIRE prescription drugs or substance abuse...

Here is what I do daily...

1.) Quick Cold shower

2.) Journal

3.) 5 deep breaths

4.) Stay hydrated

5.) Healthy eating

FIRST...lets talk about some of the benefits of taking cold showers...

Taking cold showers in the morning can offer several potential benefits, ranging from physical and mental health improvements to increased productivity. Here are some of the key advantages and reasons why I do this EVERY morning...

1. Boosts Circulation

• Cold water causes blood vessels to constrict, improving circulation. When you step out of the shower and warm up, your blood vessels dilate, which enhances blood flow to vital organs and muscles. This can help with overall cardiovascular health and recovery.

2. Increases Alertness

• A cold shower can give you an instant wake-up boost. The shock of the cold water activates the body's "fight or flight" response, which releases adrenaline and increases your heart rate, making you feel more alert and awake. It can also help to shake off grogginess and improve focus for the day ahead.

3. Improves Mood

• Exposure to cold water has been shown to trigger the release of endorphins (the body's natural "feel-good" chemicals) and can reduce levels of cortisol, the stress hormone. This can help improve mood and mental clarity, and may even alleviate symptoms of anxiety and depression in some individuals.

4. Supports Immune Function

• Regular cold exposure may help boost your immune system. Some studies suggest that cold showers can increase the production of white blood cells, which are crucial for fighting infections and maintaining immune health.

5. Enhances Skin and Hair Health

• Cold water can help tighten pores and improve skin tone by stimulating blood flow to the skin's surface. It may also help prevent hair from becoming too dry or frizzy, as cold water helps to seal the hair cuticle and retain natural oils.

6. Promotes Fat Loss

• Cold exposure activates brown fat (a type of fat that burns energy to generate heat), which can support fat loss by increasing calorie expenditure. While the effects are relatively small, regular cold showers could potentially help complement a weight loss routine.

7. Strengthens Resilience and Mental Toughness

• Taking cold showers can be uncomfortable at first, and regularly subjecting yourself to this discomfort may help you build mental toughness and resilience. It teaches you how to handle stress and discomfort more effectively, which can carry over into other areas of life.

8. Improves Recovery After Exercise

• Cold showers can help reduce muscle soreness after exercise, similar to ice baths used by athletes. Cold water can reduce inflammation and promote faster muscle recovery by constricting blood vessels and reducing metabolic activity, helping to flush out waste products like lactic acid.

9. Better Sleep Quality (when done in the evening)

• While morning cold showers energize you, taking cold showers in the evening (about 90 minutes before bedtime) can help lower your core body temperature and promote better sleep. However, the stimulating effect of a cold shower in the morning might be more beneficial for starting your day.

10. Increases Willpower and Discipline

• Cold showers require you to push through discomfort, which can build your willpower and discipline over time. The ability to endure a cold shower may make other challenging tasks throughout the day feel more manageable.

"But ASKYE, how do I just casually start incorporating cold showers into my life when I've never done it before..."

If you're new to cold showers, it can be helpful to ease into it:

• Start with lukewarm water and gradually decrease the temperature.

• You can alternate between warm and cold water, also known as contrast showers, to help your body acclimate.

• Focus on breathing deeply and calmly during the shower to help manage the shock of cold exposure.

DISCLAIMER: I am NOT a doctor so this is NOT medical advice.

BUT, if you do start to incoporate this into your daily life, please let me know all of the positive things that you get from it:)

NOW LET'S TALK ABOUT JOURNALING....

The power of WRITING...

There is just something about writing all of your feelings down on paper. Writing can be a powerful emotional release.

Journaling provides an opportunity to reflect on your thoughts, emotions, and actions. This self-reflection can lead to greater self-awareness and help you understand your behaviors, triggers, and desires. Regular journaling allows you to track personal growth over time.

Go buy you a special notebook and pen set, and make sure to dedicate it to being your journal and then get disciplined with writing in it a few days out of the week.

Number 3 is so simple but is often the MOST overlooked...

5 DEEP BREATHS...

I swear, i DO do this every morning before tapping into my work...

WHY?!?

Because...

Taking five deep breaths can have an extreme and immediate impact on your nervous system and overall well-being. One of the most profound benefits of consciously slowing down and breathing deeply is that it can trigger a "relaxation response", helping to shift your body from a stress-dominant state (sympathetic nervous system) to a state of calm (parasympathetic nervous system).

Once again, this is a DISCIPLINE that I have to incorporate into my life but it takes literally a minute so there is genuinely just no excuses.

NEXT HABIT....

Lets talk about HYDRATION...

Drinking water and staying hydrated has a direct effect on your mood and cognitive thinking in case you didnt know...

it actually ENHANCES mental clarity and decision making...

Being an athlete my whole life, the act of drinking water was just sort of engraved into my day to day.

Which is why i'm so passionate about teaching to others the importance of this habit and all of the good it will do for your life.

A simple meditative practice that I do is simply envisioning the water going into my body as light, and filling up every cell, every organ in my body with LIGHT. This vizualisation seems so silly but truly does so much GOOD and also truly does help replenish and restore your body's cells.

LASTLY...

Healthy eating...

This is one of the habits that i'm MOST passionate about because I personally believe that a lot of the foods we eat daily is extreme POISON to our minds (and our physical body)...

The phrase "you are what you eat" is literally true.

Like I say this with a humble perspective but what you CONSUME, consumes YOU.

If you are constantly eating low vibrational foods on a daily and wonder why you can't get rid of the anxiety you constantly face, or why your mood is always so all over the place, you are overlooking the fact that you might potentially be eating foods that are LITERALLY POISONING YOU...

Over my years of personal training, one of the biggest struggles I see is people not knowing how to consistently eat healthy and how to keep this habit alive...

I won't sugar coat it, it's NOT easy...

Learning to fuel your body properly is TOUGH AF. But if I can give any advice, it's to PLAN your meals out for the week.

Have an idea of what it is you want to buy to fuel you for the week...

If you are constantly trying to decide last minute what you are about to eat, then you KNOW that's when the bad food comes lintering in and infiltrating your life...

Now don't get me wrong...

SUGAR is my weakness and I have the BIGGEST sweet tooth.

But learning how to have these foods in MODERATION has helped me immensely.

I tend to get the treats that I want for the weekend only and then throughout the week im eating my healthy prepped meals and sticking to my nutrition goals.

My goodness, what a journey this sweet life is.

If you are STILL reading and you don't have any idea how to start eating healthy, consider checking out my nutrition subscription where I will literally tell you exactly what to buy at the grocery store, and tell you what to eat daily to help you lose weight and FEEL better. AND It's cheaper than your monthly netflix bill. (LOL)

ASKYE'S NUTRITION SUBSCRIPTION

Now that we went through my top 5 daily habits, i'd like to hear from YOU. Comment below any questions you have for me, or if you are truly working to incorporate any specific habit into your life:) Let me know how it's going for you! Remember that life is A JOURNEY. There is no true FINAL destination. Sit back, relax, and ENJOY the life.

I love you, i'm so grateful to have you on this journey with me, and I pray that amazing things happen for you this week!!

Today is Sunday november 24th and i'm posting this blog and then going to hangout with some family and have a chill sunday before starting another busy week.

PS. I DROPPED A NEW SONG ON FRIDAY, DID YOU HEAR?!?!?! LET ME KNOW ASAP!!

I LOVE YOU!!!

XOXO

-ASKYE