Stress is an inevitable factor in our modern lifestyles. The problem is, relentless or repeated exposure to stress can cause severe wear and tear on our bodies and minds.
When our stress response systems are activated continuously, our cortisol levels stay elevated for longer than necessary. Placing us at a higher risk of developing anxiety, depression and insomnia, as well as some serious health concerns including high blood pressure and heart disease.
Relentless or repeated exposure to stress can cause severe wear and tear on our bodies and minds.
The good news is that managing stress can be easier than you think.
Implement these seven easy lifestyle behaviours, and feel your stress levels drop.
Movement is medicine, and it doesn’t take much to feel its benefits; as little as 20 minutes a day will do the trick. Exercise boosts brain activity and cognitive function, improves attention and memory and directly reduces both physical and mental stress.
Exercise isn’t synonymous with the gym. It can be as simple as taking the stairs instead of the elevator or going for a walk the block. Get outdoors and breathe the fresh air while you go for a hike, a bike ride, surf or try stand-up paddleboarding. Hitting the park with some friends and kicking a football or throwing a frisbee is another excellent option.
Movement is medicine, and it doesn’t take much to feel its benefits; as little as 20 minutes a day will do the trick.
Our bodies crave moment, so let them have it.
You’ll be noticeably less stressed if you lean into general activity instead of actively resisting it.
Have a laugh… even if it’s at the fact that you’re so stressed (seriously).
Humour not only helps us cope with life’s stressors more effectively, it’s also contagious.
Regularly laughing contributes to establishing or maintaining a positive mindset which is linked to better health. It also increases our overall wellbeing as it releases endorphins; the body’s natural feel-good chemicals. Laughing has countless benefits, including; giving a boost to our immune systems, burning calories and improving general cardiac health.
Regularly laughing contributes to establishing or maintaining a positive mindset which is linked to better health.
Laughing also relieves physical tension and stress and can leave your muscles relaxed for up to 45 minutes!
Our willingness to laugh is one of the most powerful ways we can support our health and reduce stress levels. Plus, it usually means that we’re having a good time, so it’s a win-win!
Spending time doing activities we enjoy has a significant impact on reducing cortisol levels and boosting that sweet serotonin (one of the quartets of chemicals responsible for happiness).
“Fun” will mean something different to each of us, and that’s what makes taking this time for yourself so enjoyable. Hobbies are great for shifting our focus from work-related demands. They allow us to check in with ourselves and provide a healthy distraction while challenging us to broaden our perspectives and scope of interests.
Whether it’s learning something, making something or doing something, build ‘having fun’ into your lifestyle and reap some serious rewards. Habitually relaxing, engaging in activities you enjoy and spending time with people who make you happy will lower stress, ensure better sleep, improve your relationships and strengthen your coping abilities.
It truly cannot be overstated how vital sleep is to our overall health and wellness. A myriad of essential processes occurs while our heads are on the pillow. Making sleep a priority within your schedule is critical. Experts recommend that adults log between 7-9 hours of sleep per night.
It truly cannot be overstated how vital sleep is to our overall health and wellness.
Maintaining a regular sleep routine helps to calm and restore the body, improve concentration, regulate mood and sharpen our judgement and decision-making. Whereas, lack of sleep makes us more emotionally reactive, impulsive and responsive to negative stimuli.
Our bodies need time to recharge, reset and replenish. If you’re unable to get the recommended 7-9 hours per night, consider scheduling in power naps to reduce the additional stress put on the body.
The body is both mentally and physically more equipped to handle stress when well-rested. Make it a priority.
A healthy diet can help counteract stress by reinforcing our immune system, lowering blood pressure and stabilising our moods. Healthy food options offer calming properties by simultaneously nourishing our bodies and offsetting the effects of stress.
Vitamin C, complex carbohydrates (whole grains, fruits and vegetables), magnesium and omega-3 fatty acids are all essential nutrients for stress reduction. Herbal supplements and teas including chamomile, mint, passionflower and barley tea, are commonly used for their calming effects. They’ve also been linked to reducing stress-related insomnia, anxiety and anger. Sweet treats are still very much available, with dark chocolate (70+%) being the number one choice because it is rich in antioxidants and has been shown to actively reduce stress. Also, be mindful of portion sizes here, dark chocolate is a high-calorie snack.
Take the stress out of having to stress-manage your diet by maintaining a meal schedule, staying hydrated and removing temptations. It starts with what we put in our shopping baskets, as we can only eat what’s available to us.
Whilst watching TV, spending time on the internet or playing video games can seem relaxing, these seemingly harmless activities can contribute to increased long-term stress.
Long periods of sedentary time spent looking at screens puts additional stress on our bodies and can cause eye strain and fatigue, as well as muscle and joint pain. It’s also associated with numerous psychological conditions including anxiety, depression and loneliness.
Start your morning proactively by extending the time between waking and getting online. Consider establishing a routine that you complete before opening social media or email to get into a positive mindset before launching into the day.
Utilising app limits and ‘do not disturb’, removing notifications and re-arranging your home screens can also help manage your screen time. Alternatively, turn off your TV and mobiles at night and opt for more engaging habits with friends and family, like playing cards, board games or a fun challenge in Jenga. I find playing some music in the background and playing charades never disappoints.
Modern culture is obsessed with productivity and the idea that the longer we devote to tasks, the more we’ll get done. The truth is that more time does not necessarily equal higher productivity; especially when we’re already overloaded with other work and personal demands.
It’s a sure-fire recipe for stress, but one that can be remedied by taking regular breaks. Easing off the forced productivity train will not only reduce your stress levels but increase your efficiency. Breaks can be as long or as short as you like; it depends entirely on what you’re willing to schedule in.
Whether it be limiting your inbox time, designating one or two “meeting only” days, having a power nap, going for a walk around the block or doing some form of mindfulness, take a break. Time is your friend; work together to maximise your outcomes and health. After all, the happier we are, the more productive we are.
There you have it. Seven easy ways to manage and reduce stress.
Now is the time to action these changes.
Treat managing stress as a series of ongoing lifestyle habits versus an instant fix, and you’ll see huge improvements to your mental and physical wellbeing. All it takes is an open mind and a willingness to adjust to new behaviours. You’ve got this!
Your Coach,
Michael
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