While stress is an unavoidable part of our daily lives, stress reduction tools and techniques are something within our control that can help lower stress and decrease its negative effects. I recommend trying these tools one or two at a time and for 2-3 months each. This way, you can learn the effect each one has on your body and store it away for when the moment fits. I find myself using each of them at different times of the day, and/or different seasons of life.
Plan According to Your Values and Goals
Living by the values, opinions, and expectations of others can lead to a life of continual stress. Taking the time to recognize what your values and top priorities are is an important first step in decreasing stress. Because we all have limited time and resources, it’s important to spend them in alignment with the values and goals that are meaningful to us. It is also important to trust yourself. Your unique calling matters in this world! Here are some tools to help you discover your values:
Set Boundaries and Say No Without Guilt-
This one is hard for people pleasers. When you start making decisions that align with your values and priorities, it usually means saying no a lot of the time since we have limited time and resources. You may experience resistance initially, but you will begin to see that people will respect you for being authentic and true to yourself, and desire that trait within themselves.
Some ways to set boundaries are:
Unfollow social media accounts that make you feel insecure or give you anxiety.
Set a time limit on the amount of time you spend on social media.
Limit time with (or say no to) people who you walk away from and feel anxious afterward.
Work with a therapist on setting boundaries.
Journal
Journaling/goal setting is one of my favorite regular practices for managing stress, working through emotions, setting intentions, and moving the needle forward in the important areas of life.
There are a lot of journaling styles and types. Finding what works for you is key to sustaining a regular practice. I have fine-tuned my personal journaling practice which has drastically decreased my stress, increased my joy, and helped me achieve my goals.
More on Journaling.
Meditation
Meditation is a practice in observing thoughts and emotions without judging them. It is a helpful practice for self-awareness. Some of the benefits of meditation are stress reduction, improved immunity, sharpened focus and attention, connection to the body and breath, and acceptance of difficult emotions.
Some of my favorite free meditations:
Depok Chopras 21 Day Abundance Meditation: 21 Day Abundance Meditation
10-15 Minute Meditations
Emotionally Healthy Soul-Topic-based written with a licensed therapist and my pastor
5 Minute Meditations
More on Meditation Here.
5. Mindfulness
Mindfulness is the ability to be present in the here and now, fully engaged with whatever we’re doing in the moment. One way to determine if you are in fight or flight mode is to notice if your mind is racing. I check in with my body several times throughout the day. If I am in fight or flight, especially just before a meal, I try to switch to rest/digest by taking several slow deep breaths to bring my focus to the present moment. I know if I eat in fight or flight, I'll end up bloated and uncomfortable. Mindfulness is simply bringing your thoughts and attention to what’s in front of you, and accepting it without judgment.
6. Breathwork
Slow, deep breathing is shown to have stress-reducing, calming effects by activating the parasympathetic nervous system (the body’s “rest and digest” system).
Other benefits of breathwork include: aiding in restorative sleep, immunity, pain relief, positive mood, focus, mental clarity, productivity, and creativity.
There are a variety of breathing exercises you can try depending on the goal you are trying to achieve. Examples of breathing exercises include 4-7-8 Breathing, Alternate Nostril Breathing, and Box Breathing.
For details on each one, you can read here.
Some Resources on Breathing:
Breath, The New Science of A Lost Art by James Nestor
Do/Breathe, Calm your mind. Find focus. Get stuff done. by Michael Townsend Williams-(my favorite Audible book to put on when I find myself ruminating unproductively.
7. Get Sunshine Daily
Sunlight can impact mood by increasing serotonin production in the brain, which can lead to feelings of happiness and well-being. Serotonin is often called the "feel-good" chemical and can also help people feel calm and focused. Sunlight can also help regulate stress hormones, like cortisol, which can make it easier to relax.
8. Build in Rhythms of Rest and Embrace Stillness
Our society glorifies “busyness” and makes us feel guilty for taking time to rest. Rest is vital for recovery, immunity, rebalancing our cortisol rhythms and hormones, and so much more. I encourage you to build in rhythms of rest such as taking 15-20 minutes a day to put down phones/screens/social media and breathe, journal, walk, or just be.
9. Sleep
High cortisol levels can disrupt sleep. Likewise, poor sleep can lead to high levels of cortisol. Prioritizing sleep a good sleep routine is a must for lowering stress. Here are some tips on sleep:
10. Diet
Prioritize an anti-inflammatory diet. The Mediterranean diet is a well-studied plan that emphasizes fruits, vegetables, lean proteins, and healthy fats. Research shows that it is positively associated with reductions in cortisol, blood sugar, and inflammation.
Foods that can be added to the diet to help lower cortisol levels include:
Complex carbohydrates: whole grains like oats, quinoa, and brown rice
High-quality proteins: fish, poultry, eggs, tofu, legumes, nuts, and seeds
Healthy fats: avocado, olive oil, nuts, seeds, and fatty fish
Fermented and cultured foods: yogurt, kefir, sauerkraut, kimchi, miso, and kombucha
B vitamin-rich foods: leafy greens, legumes, whole grains, eggs, dairy products, meat, poultry, and fish
Magnesium-rich foods: leafy greens, nuts, seeds, whole grains, legumes, avocados, and bananas
Omega-3 fatty acids: salmon, mackerel, sardines, walnuts, flaxseeds, and chia seeds
11. Exercise
Exercise can be a stressor when overdone and without adequate recovery. However, regular body movement is excellent for stress reduction. Almost any physical activity can help relieve stress, and the endorphins produced during exercise can improve mood. Less competitive options like yoga or pilates can also help reduce stress.
Incorporating a variety of activities, including aerobic exercise, strength training, and flexibility exercises, into a balanced fitness routine can help regulate cortisol levels and support overall metabolic health.
For more on the different types of exercise and their benefits read here.
12. Supplement Support for Stress Reduction
Adaptogenic herbs are a helpful tool in balancing cortisol and sex hormones in times of stress. Consult your practitioner about adding them to your routine as needed. Some benefits of adaptogenic herbs:
Help the body adapt to stress and encourage your body to return to the parasympathetic rest and repair state.
Help modulate cortisol and hormone levels (meaning an adaptogen may increase or decrease the body’s production of a particular hormone depending on its needs).
Enhance energy production, sleep quality, and immune function.
For more specific information on supplements for stress reduction, you can read here.
13. Vagus Nerve Stimulation
Stimulation of the vagus nerve increases the "rest and digest" functions of the parasympathetic division of the nervous system. This produces a calming effect. It also modulates cytokine production and has an anti-inflammatory effect.
Techniques that stimulate the vagus nerve include cold exposure, massage, vocal cord activation (singing, humming, chanting, and gargling), deep breathing, and sex/orgasm.
For more on Vagus Nerve stimulation, read here.
14. Spirituality
Spirituality is a psychosocial factor that can help boost stress resilience and protect the body from chronic stress. Spirituality can help people find context in their lives, restore balance and calm, and improve stress management skills. It can also lead to better relationships and a clearer sense of purpose.
Spirituality can be explored in many ways, including:
Reading: Reading spiritual books (my favorites are the Bible, The Seven Spiritual Laws of Success by Depok Chopra, The Alchemist by Paulo Coelho, The Great Divorce by C.S. Lewis)
Prayer: Praying or repeating a short prayer silently
Meditation: Sitting in a quiet place with closed eyes, relaxing muscles, and repeating a word, sound, or phrase for 10–20 minutes
Yoga: This ancient Indian practice combines physical, mental, and spiritual well-being, and its exercises can help with concentration and focus
Spiritual Community: Attending church or a small group
Conclusion
While none of us can avoid stress, adopting regular stress reduction practices can help us manage stress and minimize its harmful effects. We cannot neglect the correlation between stress, the gut, health, and longevity. I hope that you’ll find a rhythm of stress reduction that works for you and brings a state of peace (and low inflammation) to your life.
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