H-Town Run Tourist's Guide to Mental Health

9 hacks for reducing stress

Jovan Abernathy is an international marathoner and owner of Houston Tourism Gym. To claim your free tour, contact her at info@tourismgymhtx.com. Follow her on Twitter @jovanabernathy. Instagram @TourismGymHtx. Facebook @TourismGymHtx

Man, I had a tough week. I had three tours, five meetings, and a volunteer workshop. I made it through and managed to have some fun doing it, but it was super stressful. How was your week? If it was stressful like mine, it is definitely time for some self-care. Here are my favorite hacks to replenishing my mental health.

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Get some good quality sleep.

Have you ever noticed in the movies when someone has a nervous breakdown, the first thing the doctor does is sedate the patient? It doesn't have to be that severe for the most of us, but sleep, aside from food and water, is the most important thing we can do for ourselves. Studies show that poor sleep results in memory loss, poor judgment, weight gain, anxiety, depression, and a host of physical illnesses. Athletes know that sleep is a very important aspect to their recovery. This is when your mind resets and your muscles grow and repair themselves. Adults should strive for 7-9 hours of restful sleep every night.

Tip: Having trouble sleeping? Read a book. Anything from Sir Arthur Conan Doyle will do the trick.

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Stay hydrated with clean water.

What is your favorite drink? A Hopadillo? A Coke Zero? A Cosmo? As adults, we can have whatever we want, but making sure that we are keeping that good old dependable water around is key. Did you know that 85% of brain tissue is made of water? Did you also know that dehydration causes energy to the brain to decrease? That means brain fog, irritability and anxiety.

But, not all water is created equal. Tap water is full of harmful chemicals like lead. Lead, in water, can cause depression. Instead give reverse osmosis or alkaline water a try.

Hint: Whole Foods has a machine with a reverse osmosis filter. You can fill up multiple gallons of water for $1.50/gallon.

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Eat a nutritious diet.

How many times have we heard that? Not enough! If you are like me, you need constant reminders. Remember when we were kids before big tests, they always told us to eat a big breakfast. Keeping your brain and body fed reduces anxiety, stress, and depression. When you are hungry, your brain goes into scarcity mode. Have you ever noticed that you are moody when you are hungry? Then you make desperate decisions. If you eat properly, you will keep a level head.

Hint: Meal prep. Keeping your food ready to go keeps you on track. You stay out of scarcity mode meaning better decisions. The act of cutting vegetables and cooking is an act of self-care that promotes well being and good self esteem.

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Plan Ahead

While we have prepping on the brain, have you ever noticed, when you are well prepared, you feel confident and less stressed. Planning your week, your approach, your meeting keeps anxiety down because you took the time to research and expect the unexpected until they are expected. Here is a good example.

When I first started doing tours, I was a nervous wreck because I had bad planning. My time tables were off. My tours were always longer than what I said, and a few times, I had surprises on the route. I had a lot of stress and had to make a lot of apologies. Now, I know my routes well. Definitely less stress.

Hint: Use productivity apps on your phone. A number of apps already come on the phone. Also, if you have a Facebook page for your business, you can schedule meetings, appointments, and keep your contacts in one spot.

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Clean House.

I can't think of a better way to get organized and plan ahead than cleaning your house. Let's compare two scenarios:

You are tired. You can't stop thinking about your bed. As you turn the key to open your front door, you are greeted by the smell of clean linens and a clean home.

You are tired. you can't stop thinking about your bed. As you turn the key to open the front door, your greeted by the smell of something rotting in your trash and dirty sheets. Which would you rather? I love the smell of clean linens. As much as I hate emptying the trash, it really improves my self-esteem.

Hint: Set aside time regularly to clean your house. If you are super busy, clean one room at a time or clean as you go.

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Get moving.

Let's talk physical calibration. When running, as your legs are moving, you have to move your arms at the same speed. If your arms are moving faster than your legs, you run slower and are more discouraged. If you do not move your arms at all, your mechanics and posture are off. The same thing works with your brain. If your brain is moving a million miles a minute because you are stressed or super slow because you are depressed, you are out of calibration. If you were moving, your body would help balance that energy as a pick-me-up or an energy burner. If you don't believe me, try sitting while you are stressed. It is the worst time of your life like in traffic.

Hint: Next time you are stressed, take a walk, run, or bike ride. When you feel down, crank up the music and dance.

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Have a good laugh

They say that laughter is the best medicine and they are right. If you are stressed or feeling blue, a good laugh with give you a better perspective. It is a great reset. Look for anything that is funny. I'm a little weird, but I think one of the funnest things is watching a bird bathe. They look so funny. Whatever it takes. Just don't take yourself to seriously. I love watching Miss Congeniality. It always puts me in a good mood. Laugh and you will feel like you can conquer the world.

Hint: YouTube is amazing for recalling your favorite funny clips and it is always in your hand.

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Play classical music

The older I have gotten, I've noticed that sometimes DMX, Rage Against the Machine, and NIN do not cut it. I find that I would rather listen to pianists like Myleene Klass and Paul Cardall. They stimulate my brain and give me energy that lasts. It is proven that listening to classical music increases brain activity by increases dopamine secretion. It fights depression and the softer music helps put you to sleep.

Hint: Listen to classical music during sex. It makes it very energetic, dramatic, and memorable.

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Try something new.

When I say try something new, I do not mean meth or a threesome. I mean learn something you have never tried before. Pick up a leisure learning catalog and choose an activity. You never know. I did that in 2014. I started a blog called I Hope I Come Back Alive and it led to Houston Tourism Gym and this column. I have not had time to get depressed since. How about aerial yoga, a cooking class, a writing class, or an art workshop. It does wonders to surprise yourself and see what you are made of.

Hint: Look for interactive activities that are hands-on. Stay away from trying the new bar, restaurant, or brewery. It's fun, but you are still a spectator.


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Yordan Alvarez provided the offense to back up more stellar pitching by the Astros as they took ALCS game 6 to advance to the 2021 World Series. Photo by Bob Levey/Getty Images

After splitting the first two games of this series in Houston then falling behind in the series 2-1 by dropping the first of three games in Boston, the Astros took over the ALCS in Games 4 and 5, sending them back to their home crowd with a chance to finish things off in Game 6 at Minute Maid Park. After another stellar performance by their pitching staff and more timely hitting, they would accomplish that mission, winning the series and moving on to the 2021 World Series.

Final Score: Astros 5, Red Sox 0

ALCS Series (Best of Seven): Houston wins 4-2

Winning Pitcher: Luis Garcia

Losing Pitcher: Nathan Eovaldi

Houston strikes first to start tightly-contested Game 6

After a scoreless top of the first inning by Boston's offense, the Astros capitalized on a chance to be first to score in the bottom of the frame. Alex Bregman started the two-out rally, reaching base on a single against Nathan Eovaldi for the first hit of the night. Yordan Alvarez followed, delivering his sixth RBI of the series with a double to put Houston on top 1-0.

That did not spark further immediate scoring, as the one-run score held while both starting pitchers provided solid outings for their team. For Eovaldi, he was able to limit Houston to just that single run through four frames. He returned in the bottom of the fifth, facing two batters, allowing a single, and getting a strikeout to end his night.

Garcia impresses in big start

For the home team, they were recipients of another expectation-exceeding performance from one of their young arms. Only anticipated to go a handful of innings, Luis Garcia worked efficiently and effectively against Boston, keeping them scoreless and hitless through five innings. He continued in the sixth, getting two more outs before allowing a two-out triple, ending his night as Phil Maton would enter to strand the tying run. Garcia's final line: 5.2 IP, 1 H, 0 R, 0 ER, 1 BB, 7 K, 76 P.

With both teams dipping into their bullpens, the Astros took advantage of Boston's as Yordan Alvarez's dominance went on display once again. He led the inning off with a triple, then scored on a double-play ball to extend Houston's lead to 2-0. Kendall Graveman took over on the mound in the top of the seventh and worked himself into a big moment. He gave up a one-out walk, followed by a single, which put runners on the corners for Boston. He continued to struggle with the zone, falling behind the next batter 3-1, but was able to battle back to get the strikeout paired with a terrific throw by Martin Maldonado to cut down the runner from first trying to steal second, ending the inning and maintaining the two-run advantage.

Astros headed to the World Series

Ryne Stake was Houston's next reliever, and he put Houston three outs away by getting a 1-2-3 eighth. With Ryan Pressly warming, he watched and hoped that his offense could give him some more insurance to work with when he went to the mound in the top of the ninth. His wish would be granted, as after getting two on base, Kyle Tucker would put a major exclamation point on the night's offense, hitting a three-run opposite-field homer to the Crawford Boxes to push the lead to 5-0.

Pressly, now with the five-run lead, came on to try and start the celebration by getting the final three outs. Against the tougher part of Boston's order, he would get a 1-2-3 inning, giving the Astros the American League pennant, which along with those won in 2017 and 2019, puts them back in the World Series for the third time in five years.

Up Next: The Astros will have three days off before The Fall Classic kicks off. While Game 1 will be on Tuesday, October 26th, nothing else has yet been determined as Houston awaits to see which of the Dodgers and Braves will advance out of the NL, which will also dictate if the Astros will host or travel to World Series Game 1.

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