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SENATORS – the acronym you need for managing your stress

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When it comes to reducing stress, there isn’t one solution. Many factors come into play. Here is an acronym that explains some of the things you can work on to reduce your stress.



The most restorative sleep is between the hours of 10pm and 2AM. Your adrenal glands get the best repair between these hours. Your adrenal glands control adrenaline and cortisol, regulation of metabolism and immune system suppression, blood pressure regulation and balance of sex hormones. Aiming for 5-8 hours of good deep sleep is recommended. Avoid cell phones and other electronics near your bed and, if possible, have them 6 feet away. Avoiding TV and computers at least one hour before bed is optimal to allow your alertness to calm down.


Ideally you want to work on the 3 areas of fitness: cardio, strength, and flexibility. All can be done either daily or at least 3 times a week. Home exercises, walking, body weight exercises like squats, pushups, lunges and abdominal exercises and holding stretches for at least 30 seconds each are all great ways to get your body moving. One set of 10-15 repetitions per exercise is a great start. A total body workout of even 10 minutes can make a huge difference in your stress.


A good supplement daily, eating at least 3 times a day to keep your blood sugar levels stable and drinking 8 glasses of water minimum are all key to keeping your nutrition on track and reducing stress. For every 15 mins of exercise or 15 minutes in the sun add an extra cup of water. Staying hydrated is key to organs working appropriately, digestion and mental well-being.


“Your attitude not your aptitude will determine your altitude”

 A positive mindset goes a long way in how you will react under stress. Writing out daily positive affirmations, reading or listening to something positive, smiling and laughing every day makes a world of difference.

T-Time oriented goals

Prioritize must do, should do and could do items and always start withe biggest task or the most important task early on in the day. This organizes tasks into digestible chunks and relieves stress when you complete each item.


What is your occupation? Will your boss give you some compassionate leave to deal with what you need to do? On a scale of 1 to 10 how much do you like your job? What is your stress level at work on a scale of 1 to 10? Can you control the stress level at your work?

Sometimes occupations can be the result of a separation. Is your job that important or can you think about doing something less taxing or change your hours to make your home life or quality of life better? There is a saying “happy wife equals happy life.”


Having guy time or girl time with friends or family members matters. What do you like doing for fun? Is it reading a good book in a bubble bath, taking a rip on your motorbike, canoeing, golfing, yoga, suntanning, vacationing? If you could design your day what would you like to do. Life can be pretty hectic. Build relaxation into your day, your body and mind will thank you.

S-Sex and Self care

Sex and self care helps release stress and raises your happy hormones to give you a state of calm and contentment. Sex provides the bonding aspect to the love you share with your partner. Even simple cuddling can make a difference. If you don’t have a partner, hug your dog or children. Self care can  include daily hygiene among all of the above items in the Senators acronym.

Live life to your best ability!

Cindy Little, CEO Health2Wealth Inc

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