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The 4 stress patterns this check looks for
You answer six quick questions about what you’ve tried and what’s hitting you hardest. Most of it comes down to how you breathe, move, eat and rest. Your answers point to one of four patterns I see with clients, and you get one fix to start with today.
- Always on edgeA stress response stuck in the “on” position.
- Tight neck and shouldersStress your body is holding in your muscles.
- Muscle cramps or twitchesMuscles running low on what they need to relax.
- Can’t switch off at nightEvenings that never give your mind a chance to wind down.
Simple ways to wind down, starting today
- Breathe slowly for 5 minutes: in for 4, out for 6.
- Do gentle neck and shoulder stretches twice a day.
- Take a 10-minute walk outside on busy days.
- Add a magnesium-rich food to every meal: leafy greens, beans, nuts and seeds.
- Make noon your caffeine cut-off and give yourself a 30-minute screen-free wind-down.
Wondering if it’s gone past everyday stress? Take my free burnout quiz. For more, read 5 daily habits that lower cortisol and how to stop stress from turning into burnout.
When it’s more than stress
This is a habit check, not a diagnosis.Please see your doctor if you have chest pain, a racing or irregular heartbeat or fainting, if you’re having panic attacks, or if low mood or anxiety lasts more than 2 weeks or gets in the way of daily life. See a doctor too for cramps with swelling, weakness or numbness. If you ever have thoughts of harming yourself, call or text 988 (in the US) right away.
Frequently asked questions
Why do I feel so wound up by the end of the day?
Most of the time it comes down to how you breathe, move, eat and rest. When the day never gives your body a signal that it’s safe to stand down, the tension builds. The check shows you which of four common patterns fits you best.
What’s a quick way to calm down?
Try 5 minutes of slow breathing: in through your nose for a count of 4, out through your mouth for a count of 6. A longer out-breath is one of the quickest ways to tell your body it can relax.
Which foods are rich in magnesium?
Leafy greens, beans, nuts and seeds. Add one to every meal and drink a glass of water with it.
Is this stress check medical advice?
No. It’s a quick habit check from a certified trainer and nutrition coach, not a diagnosis. If low mood or anxiety lasts more than 2 weeks or gets in the way of daily life, see your doctor. If you ever have thoughts of harming yourself, call or text 988 (in the US) right away.
Is the check free?
Yes. Enter your email at the end to see your result and get my free 14-Day No-Gimmicks Reset. You can unsubscribe anytime.
Built by Coach LukeNASM-CPT, CES, PES · NESTA Nutrition Coach. 20+ years helping people feel better with simple, no-gimmick habits. About me
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