Breathe In, Breathe Out, MOVE ON

STRESS IS INCREASINGLY COMMON FOR many men; therefore, it is essential to nd ways to manage it e ectively. Stressful situations can often trigger a “ ght or ight” response which is the body’s way of protecting us in times of danger. It is a natural response that was e ective for us for centuries to protect us from real, everyday, dangers. Watch out for saber-toothed tigers! Run!

Today, such predators no longer exist but unfortunately the threat has been replaced by everyday situations, making our bodies swim with the unfriendly cortisone hormone.

So how do we manage this? First, we must identify what triggers us to feel stressed; it will be di erent for everyone. Sources can include work, social life, relationships, family, addiction, and loss. Once you gure out the cause, you can work on addressing it.

With acceptance always being the rst part of the journey, here are some helpful techniques to reduce stress levels:

Take care of yourself.

As men, we often want to care for our family, but we are no good to others if we don’t look after ourselves. Studies show that engaging in activities or social events that bring happiness will decrease stress levels.

When things get tough - breathe!

Inhale deeply through the nose, hold your breath for five seconds, then exhale slowly through your mouth. This will send a message to your brain to calm down.

Exercise more. Now, this produces the hormones we like—endorphins! Feeling good is a natural consequence of getting moving. Whatever you enjoy, do it. Hit the gym. Go for a bike ride. Lace up those sneakers and go for a run. Get moving and feel the stress (and hopefully body fat) strip away.

Be present by practicing mindfulness. Meditation puts you in the here and now. Focusing your attention on the present moment and observing your thoughts and feelings without judgment reduces stress and promotes relaxation. After all, most worries and anxieties come from what has (past) and what might (future) come to pass. Focus on the present.

Don’t be such a dude!

It’s okay to talk about your feelings with others. Spend time with friends and family to reduce feelings of isolation and loneliness. It’s also essential to cultivate a strong support network of people who can offer encouragement and help when needed. So don’t keep it in; let it out! w

Find the method that works for you; we are all unique, so there isn’t a one-sizefits-all solution. If you find that your stress is overwhelming or interfering with your daily life, seek professional help from a therapist or a good life coach.

Mike Muldoon is an ex-college football player and sports coach who now works as a personal life coach. He spent 20 years working in the entertainment industry and hosts the “Shut Up Get Up” podcast. Having lived in New York City, Los Angeles, and the United Kingdom, Mike currently resides in Huntersville with his wife and two kids. Learn more at www.mikemuldoonlc.com.

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