reWild Your Stress Resilience

Chronic stress has a major impact on our wellbeing. Its presence is encompassing in the current state of our culture and world: physically, mentally, emotionally, spiritually, financially, environmentally . . . enough to confine us without the hope of ever being free from it.

Our relationship to living well has been eroded by an ocean swell of fast, cheap, and convenient - the crowning achievements of our devolution, but a sea change feels closer than ever now with the earth, the experts, and our minds and bodies sounding the alarms.


Understanding the mind.body toll of chronic stress, talking about it openly, slowing down on purpose, and proactively managing it is our only option until the day comes when we, as a collective human community, decide to make sweeping changes to how we live. Taking a stand with these simple practices may actually be the first step to achieving a new reality.


The silver lining of this storm is that nature is still here, waiting for us, whispering to us to return our attention toward her, asking us to rebuild our relationship. It starts with one stolen moment at a time, for each of us. One cool breeze and sunbeam on our faces at at time. One day at a time.


Let’s begin with understanding the science of stress . . .


The Stress Response & the Relaxation Response

These two branches of the nervous system counteract each other to keep the body safe and in harmony.


The Stress Response

Activates the sympathetic nervous system for “fight or flight”. Signals travel from the brain to the adrenal glands to produce stress hormones to respond to our environment.

  • Adrenaline is responsible for the heart-pounding and alertness of the fight-or-flight response

  • Cortisol increases blood sugar via various mechanisms, is immune-suppressing (i.e. anti-inflammatory), and increases bone, protein, and fat breakdown for fuel

  • Aldosterone regulates fluid balance and blood pressure for cardiovascular, cellular, and mental function

Cortisol, under healthy conditions, follows a daily rhythm of spiking in the morning to wake you up and support activity by releasing glucose into your bloodstream for energy and then gradually declines throughout the day to low levels at night so you can fall asleep.


Cortisol also spikes under times of acute stress and can become chronically elevated or depressed from chronic stress or inflammatory conditions. The adrenals are susceptible to deficiency in hormone production from the effects of chronic inflammation, long term chronic stress, gut dysbiosis, toxin exposure, nutrient deficiency, and mitochondrial oxidative stress.

Signs of chronically elevated cortisol

  • High blood glucose

  • Weight gain, metabolic syndrome

  • Acne

  • Anxiety, depression, overwhelm

  • Menstrual irregularities

  • Hair loss

  • High cholesterol/triglycerides

Signs of cortisol deficiency and low aldosterone

  • Low blood pressure

  • Dizzy when standing

  • Hypoglycemic tendency, irritable in between meals

  • Fatigue, weakness, pain

  • Longer to recover from exercise

  • Crave salt

  • Depression

  • Frequent urination at night

The Relaxation Response

Activates the parasympathetic nervous system for “rest and digest” and turns down the dial on the stress response pathways to:

  • Decrease heart rate

  • Decrease blood pressure

  • Decrease respiratory rate and oxygen consumption

  • Decrease muscle tension

  • Reduces cortisol and adrenaline production

  • Send blood flow to organs and GI tract for digestion

  • Improve concentration and mood

The Relaxation Response is triggered by soooo many things. YAY! Laughter, movement, deep breathing, mindfulness, touch & intimacy, creative outlets, hobbies, listening to or playing music, singing or humming, . . . consciously choose to build these into your daily life, even if it means saying no to other demands on your time.


5 Ways to reWild Your Stress Resilience

  1. 120 Minutes a Week in Nature: I, personally, know no better cure than time spent in nature to release stress. Nature walks in the wilderness, resting your bare feet on the earth (earthing), visiting an urban park, gardening in your backyard, or even sitting beside an open window to watch the trees, feel the breeze, and listen to birdsong will do. It turns out 120 minutes may be the minimum dose to strive for each week to boost wellbeing (see this study for more details), but a few stolen moments throughout the day can begin to turn the tide in your favor to foster more wellbeing in your life.

  2. Bring Nature Indoors: Our homes are the foundation of our wellbeing. The environment we create to sleep in, to cook and eat in, to recharge and relax in, and to work or create in impacts the quality of our lives. Create stress-absorbing zones inside your home by decluttering your living space from excessive, unnatural, consumer culture objects that are devoid of “nature’s life force” and adorn them instead with natural found objects, nature art, living plants, fresh flowers, design materials or decor made from natural stone, wood, cotton or wool, dried herbs, feathers, soy/beeswax candles, a fireplace, essential oils, or fabrics that mimic the comfort and warmth of fur. There is an aliveness to nature-inspired environments that is very healing and can help us avoid the build-up of chronic stress in our lives.

  3. Invest in Outdoor Spaces: Instead of investing your money into the latest gadget, reroute those funds to regenerating the outdoor spaces of your home or community that will invite you to stay a little while longer outdoors. Plant an edible garden, plant trees, create an oasis on your deck or patio, install a water feature or solar landscape lighting - anything that benefits our pollinators, increases biodiversity, creates a carbon sink, or beautifies our surroundings also benefits US.

  4. Regular Technology Fasts & reWilding Retreats: Unplugging from all technology for designated periods of time each day is essential self-care. Do not underestimate the power of this simple practice. At a minimum, unplug one hour before bed, but even better if you can build tech-free creative or mindful time each morning or evening, tech-free time in nature for movement or relaxation, or try a full day of reWilding! Subscribe to download the reWilding Retreat Guide.

  5. Emotional Freedom Technique (EFT) or “Tapping”: One of the core foundations of reWilding is to ground yourself in the wisdom of the body and the heart to calm the noise of the mind. One of the quickest ways to get out of a stressful mental state and back into the wisdom of your body where mental, emotional, and physical stress can be processed and released is to use EFT. It’s free. It’s available anytime you need it. And it’s one of the best acute and chronic stress management techniques you will ever learn.

The Tapping Solution by Nick Ortner is a wonderful resource for beginners, full of instructional videos, meditation libraries, a tapping community, and online courses. Here is how Nick describes the process of tapping:


“. . .the body’s health must be approached as a whole. The body, like everything in the universe, is composed of energy. Restore balance to the body’s energy, and you will mend the negative emotions and physical symptoms that stem from the energy disruption.”

“Tapping restores the body’s energy balance, and negative emotions are conquered. The basic technique requires you to focus on the negative emotion at hand: a fear or anxiety, a bad memory, an unresolved problem, or anything that’s bothering you. While maintaining your mental focus on this issue, use your fingertips to tap 5-7 times each on eight of the body’s meridian points.”

“Tapping on these meridian points – while concentrating on accepting and resolving the negative emotion – will access your body’s energy, restoring it to a balanced state.”


8 Meridian Points for Tapping

  1. Inner Eyebrow

  2. Side of Eye

  3. Under Eye

  4. Under Nose

  5. Under Chin

  6. Collarbone

  7. Under Arm

  8. Top of Head

I highly recommend the Tapping Solution App for on-the-go Tapping! The Ortner family have created a library of hundreds of guided tapping meditations for common stressors for both adults and children, including topics relevant to the continued unfolding of our climate, political, and health crises.

We can activate the relaxation response by consciously CHOOSING a more peaceful life. Reduce stressful triggers within your control. Unplug to spend less time with technology and more time immersed in the kingdom of trees, plants, the animals, rivers, oceans, the sun, moon, and the stars to reWild your one and only precious life.

Health Support For Stress Resilience

Adopting a phytonutrient-rich, whole foods diet is a great place to start - nature has your back! But if you’re already feeling the impacts of chronic stress on your health, work with a functional nutritionist or functional medicine practitioner for a comprehensive health evaluation to address nutrient deficiencies, gut function, toxic load, sleep deprivation, chronic infections, oxidative stress, and chronic inflammation.

  • Stress Supplements: there are many herbal adaptogens that can help enhance stress resilience short-term while lifestyle changes and other protocols are being adopted (e.g., eleuthero, rhodioloa, magnolia, ashwaganda, holy basil, licorice root)

  • Helpful Functional Labs: A Complete Hormone Panel including 24-hour salivary cortisol to assess hormone levels; an Organic Acids Test to determine cellular health status & inflammatory bio


The Wild at Heart Method is uniquely designed to help you transition into a lifestyle that awakens your inner wild and supports your wellbeing. A lifestyle reset can be simple, sustainable, and fun when you (re)align yourself with nature.


Subscribe for Mind.Body.Home reWilding inspiration and download the reWilding Retreat Guide: a nature-infused, self-guided retreat to explore on your own or with family and friends designed to help you de-stress, disconnect from technology, soulfully connect with loved ones & nature, nourish your mind.body with healthy whole food, and provide the mental space for mindfulness.


I look forward to supporting you with the right program, service, or referral on your healing journey. Let's walk together for awhile...


We'll stop and smell the wildflowers. Smile a lot. And wander down the road less-traveled.


Be Well and I'll See You in the Wild,

Aj


Angela Juhl, MS, CHWC, CYT

Master of Science in Human Nutrition & Functional Medicine

Wellcoaches™ Certified Health and Wellness Coach

Wild Woman Project Circle Leader

Certified Yoga Teacher


Wild at Heart was founded on the mission: to take a stand against unsustainable cultural norms by empowering YOU to realign your lifestyle & mindset with the wisdom of nature for mind.body.heart & soul healing and rekindling a soulful relationship to the natural world...for yourself, your loved ones, our communities, and our beautiful planet.

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(515) 207-5127  
aj@wildatheartcoaching.com
Serving the Greater Des Moines Metro Area: Des Moines, West Des Moines, Ankeny, Waukee, Clive, Grimes, Johnston, Urbandale, Windsor Heights, Altoona, and Norwalk.  
 
I also work with clients from anywhere in the world via phone & video teleconference. 
Hello  I'm Angela, a certified  health & lifestyle coach with a master's degree in nutrition and functional medicine.
After navigating my own nature-infused healing journey and witnessing our culture’s collective relationship breakdown to the wild world that has led to the epidemics of chronic illness, anxiety, depression, and the climate crisis...

 

I founded Wild at Heart to take a stand against unsustainable cultural norms by empowering YOU to (re)align your lifestyle, mindset, and home with the wisdom of nature for healing  mind, body, heart &  soul, (re)kindling a soulful relationship to the natural world, and healing yourself, your loved ones, our communities, and our home on this earth.

Let's walk together for awhile... we'll stop and smell the wildflowers, smile a lot, and wander down the road less-traveled.

 

Be well and I'll see you in the wild.

Angela Juhl, MS, CHWC, CYT
Master of Science in Human Nutrition and Functional Medicine
Wellcoaches™ Certified Health and Wellness Coach
Wild Woman Project Circle Leader
Certified Yoga Teacher

Medical Disclaimer: All information on wildatheartcoaching.com is intended to inspire and motivate you to make your own diet, lifestyle, and health decisions after consulting with your health care provider and is not intended as medical advice. I am not a licensed dietitian, licensed nutritionist, naturopathic doctor, medical physician, or other licensed health care professional. The information on this website is not intended to diagnose or treat diseases, disorders or conditions, is not intended to prescribe any intervention for a particular symptom, illness or disease, and is not a substitute for medical care. No information on this website should be understood as a basis to avoid diagnostic work-up or discontinue any medical treatment. You should follow-up with your physician or medical provider to discuss any modifications you intend to make to your lifestyle, health, or diet.

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