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Writer's pictureSandra Borgonovo

Mastering Stress to Prevent Colds, Viruses and other Illnesses

“Five minutes of alone time and conscious breathing a day keeps the doctor away.”

In today’s fast-paced world, managing stress is crucial for keeping your immune system strong and resilient. When stress levels rise, our bodies react in ways that can leave us vulnerable to colds, viruses, and bacteria. High stress drains our energy, makes us feel tired, and weakens our defenses. Fortunately, there are effective strategies to help you keep stress at bay and boost your immune health. Let’s explore how you can protect yourself.

This list offers a wealth of options, but there’s no need to embrace them all at once. With 52 weeks in a year, why not try one new approach each week or every couple of weeks? BodyTalk™ encourages you to live life with greater awareness and ease, so explore at your own pace and enjoy the journey!



  1. Prioritize RestThink of quality sleep as your body’s best ally. Aim for at least seven hours of restful sleep each night to support your immune system. During this time, your body repairs itself, reduces inflammation, and naturally replenishes and balances itself, making it easier to stay healthy. To enhance this experience, consider creating a calming bedtime routine that helps you unwind and enjoy the rest you truly deserve.

  2. Slow Breathing ExercisesTake a moment to breathe deeply; even just one to five minutes can make a difference. We all have time for that—especially right before sleep. Slow breathing exercises can significantly lower your stress levels and increase circulation and oxygenation to all your organs and systems. Oxygen in this relaxed state helps keep your body healthy. Just a few minutes of deep breathing can calm your mind and help you feel more centered. It’s a simple yet powerful way to detox your body and enhance your overall well-being.

  3. Move Your Body—MindfullyExercise is a fantastic way to relieve stress, but remember to choose activities that you genuinely enjoy. Whether it’s dancing, swimming, practicing a group sport, or gentle yoga, find what makes you feel good. The goal is to engage in movement that uplifts you without exerting yourself too much.

  4. Prioritize Your Alone Time for Well-BeingIf you share your space with family, make it a priority to enjoy some solo time each day. Even a brief moment—those five minutes of conscious breathing, quiet without interruptions, or a short walk in nature—can recharge your batteries and help you feel more balanced.

  5. Fuel Your Body with Healthy FoodsWhat you eat has a direct impact on your immune system. Focus on nourishing meals rich in anti-inflammatory ingredients while keeping carbohydrates low. Steering clear of junk food, especially sugary snacks, can help maintain your body’s defenses. Think colorful fruits, vegetables, lean proteins, and preferably gluten-free grains! Remember, junk food and sugary snacks are a once-in-a-while delight.

  6. Prioritize Reducing StressLittle things can make a difference. Identify the stressors around you and address them with care—whether it’s organizing things in the evening for the next day, getting up ten minutes earlier, managing your time more mindfully, or exploring new coping strategies. You can implement one a week, not all at the same time. A more relaxed life can ultimately strengthen your immune system.

  7. Seek Professional SupportDon’t hesitate to continue seeing a psychologist or counselor. They can provide valuable insights and practical tools for managing stress and emotions effectively.

  8. Explore Self-Healing TechniquesDiscover self-healing methods that empower you to take charge of your health. Practices like meditation and mindfulness can equip you with the resilience needed to tackle stress head-on.

  9. Enroll in a Class on Health and Emotional ManagementConsider signing up for a class focused on health and emotional well-being. Learning new skills can give you the tools to better manage stress and improve your overall health.

  10. Schedule Regular BodyTalk™ SessionsIncorporating regular BodyTalk™ sessions into your routine can help you stay balanced and address any underlying issues that contribute to stress.

  11. Explore Other Healing Modalities Don’t hesitate to look into other healing practices that can complement your stress management efforts, such as acupuncture, massage, or yoga. These therapies can provide additional support for your immune system.



SummaryBy taking proactive steps to manage stress, you can significantly lower your risk of catching colds, viruses, and bacterial infections. Incorporate these strategies into your daily routine to enhance your immune health and overall well-being. Remember, a strong body and mind are your best defenses


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