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It's hard to avoid stress in this modern world. Stress from work, personal life, constant notifications from smartphones, deadlines, unreasonable bosses, societal pressures to look a certain way, and the list goes on. There are many ways you can reduce stress in your life if you are actively willing to alter your habits. Below are 10 things you can start doing today to reduce the stress in your life.
Exercise
Most people know that exercise is good for them, but few of us do it. Exercise is one of the best ways to reduce stress, and the results are usually rapid. You know how much better you feel after taking a brisk walk to clear your mind. Exercise lowers stress by lowering stress hormones.
Mindfulness and Meditation
The practice of mindfulness has become increasingly popular in recent years, but it has existed for centuries. Mindfulness is about focusing your awareness on the present moment and not thinking about the past. When you are stressed, your mind is often ruminating on the past or worrying about the future. In Mindfulness, these processes are interrupted by the ability to be fully present and in the moment. You can practice mindfulness while doing simple daily tasks such as brushing your teeth while you pay attention on purpose. It is also possible to do Mindfulness in a more formal setting. It can also be a more formal practice of sitting in mindfulness meditation and focusing on the breath while allowing thoughts to come and go.
Breathing Exercises
Exercises that involve breathing are among the most effective strategies you can use to combat the fight-or-flight response in the body. The best way to breathe is to use deep belly breathing. When we are stressed, our breathing tends to be shallow and rapid, which inhibits our ability to breathe deeply. Diaphragmatic breathing completes the full oxygen exchange, lowering blood pressure and reducing heart rate.
Try the 4-7-8 breathing technique:
Breathe in for a count of 4 through your nose.
Hold your breath for 7 seconds, and breath out through pursed lips for a count of 8.
Repeat until you start to feel calmer.
Try Herbs
Several herbs can reduce stress levels. Chamomile tea, for instance, is known to help people relax. Ashwagandha is a supplement that has gained popularity in the wellness world in recent years. Ashwagandha has been found to significantly reduce stress and anxiety. Another herb called Tulsi otherwise known as Holy Basil is also effective at reducing stress and protecting against damage caused by stress.
Lavender is also a powerful herb that can help ease anxiety and insomnia. Try sipping on one of these herbal teas throughout the day, adding a powder to your smoothie, or slowly breathe in the scent of lavender while doing your breathing exercises to boost the benefits.
Spend More Time in Nature
The more time spent in nature the less stress you tend to experience. Nature has the power to calm your nervous system and it connects you to something larger than yourself, making the issues that cause your stress seem insignificant. Consider walking or biking to work rather than commuting and taking the scenic route. Face your desk towards a window so you can see the natural world throughout your day. If you don’t have a window in your office, add plants and greenery to your space.
Reduce Caffeine Intake
Coffee is likely a part of your morning routine and allows you to make it through your workday, but did you know that high amounts of caffeine intake can elevate the stress hormone cortisol? Coffee may help you feel more alert and provide a mood boost, but in excessive amounts, it can cause more stress. Consider swapping your second cup of coffee in the morning for a Tulsi or Chamomile tea.
Prioritizing Sleep
Sleep is foundational for managing stress levels. Unfortunately, stress often leads to impaired sleep. Therefore, being intentional about prioritizing sleep and improving sleep is vital for stress reduction. If you are struggling to get quality sleep, try sleep hygiene techniques such as turning off screens a couple of hours before bedtime, having consistent sleep/wake times, and following a nighttime routine.
Identify and Reduce Triggers
You may go through life and not even realize what is contributing to the stress in your life. Often lives can be so chaotic that it’s difficult to slow down and pay attention to the triggers causing stress in the first place. Take some time to slow down and identify your stress triggers. Is it work? A relationship? Personal expectations? A change in your life? Write your triggers down and once you have a sense of what is happening in your life see if there’s anything you can start to address directly.
Set healthy boundaries
Do you have a difficult time saying no? If so, you likely experience the stress of not having firm boundaries. Boundaries are not only essential for healthy relationships but also essential for managing stress in your life.
Boundaries can be set with family and friends, bosses, and even with yourself. Assertively setting boundaries at work or in your personal life is important and something to strive for, even if it feels uncomfortable at first. Start by setting a small boundary with yourself to go to bed on time each night or to follow your exercise plan.
Connect with Others
Turning to a friend or loved one in times of stress is one of the most natural things we do as human beings. Connecting with others can reduce stress, and provide one with a sense of meaning, purpose, and belonging.
Having a strong support network can also have a direct impact on your happiness and can reduce stress hormones, blood pressure, and heart rate. Social connection can reduce stress and give you a sense of meaning, purpose, and belonging. Try making an effort to chat with your colleagues throughout the day or schedule regular meet-ups with your friends. Even if it’s virtual it still counts!
If you are feeling isolated or don’t feel comfortable talking to the people in your life about your problems, consider speaking to a Life Coach. We can help you feel more connected and assist you in managing your unique stressors. Send in your problems in a voice note on our WhatsApp number for FREE CONSULTATION today.
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