How to Reduce Stress
So how do we reduce stress? How do we deal with life? We have to DESIRE to change. We have to change our thinking to be able to change our habits. We humans are a bundle of habits. Today in part 3 of this 5 part series, I want to discuss some practical tips on how to reduce stress.
Identify Negative Habits
First, work to identify your negative habits- your negative coping mechanisms is a crucial first step to better strategies on how to reduce stress.
These are the LEAST effective coping strategies.
- Binge eating
- Alcohol in excess
- Smoking
- Using other drugs
- TV watching
- Video Games
- Social Media
- Shopping
- Gambling
Stress Reducing Strategies
What do you do when you are stressed? INSTEAD OF doing that….I’m going to challenge you to wait ten minutes and try one of the positive behaviors I’m going to share today. These are powerful, practical tips on how to reduce stress.
If you give in to the unhealthy coping mechanism, it’s ok. Don’t live in guilt. SELF-forgiveness is powerful technique as well.
However, IF you have the desire to change, I encourage you to try one of the things we are going to next discuss and that other unhealthy coping mechanisms will likely not be needed.
So here are the types of Stress Reduction Strategies we will focus on today:
- Therapy/Counseling: Your behaviors and habits are based on your existing wiring. Much of this was programmed when you were young. To change behaviors, you often have to discover the root of that behavior. That is what a therapist helps you with, so I’m not going to focus much on that today because I’m not a therapist. Counseling can really help you get to the root cause of your fears, habits, emotions, and behaviors.
- Focus on the Present– when you spend time worrying about the past or living in fear of the future you are wasting your time you could be in the present! Guess who has control over this? YOU! The past often causes depression the future anxiety, so live in the present!
- Set healthy boundaries and know it’s ok to say, “No.” Don’t overcommit yourself.
- Deep breathing with or without visual imagery is a fast and easy way to turn on than parasympathetic response. An easy way to start is to breathe in for 4 seconds, hold for 6, and breath out for 8. Repeat this several times.
- A great number of the most successful people start their days with meditation. Honor your bodies and your brain’s need for mental downtime, time for reflection, and periods of stillness. Meditation brings you back into the present. There are Apps now available like “Headspace” to help you learn to calm your mind.
- Rather than high-intensity cardio exercises, consider calming yoga which will also incorporate deep breathing.
- Find what music soothes you and use it, and listen to it daily, especially at night.
- Read daily positive affirmations over yourself.
- Focusing on the good things in life keep you away from negative emotions. Bookend your day with a gratitude journal, starting your day with 3 things you are thankful for and ending your day thinking about all the things you are grateful for. This creates a habit of gratitude.
- Take time to laugh and play games.
Ask yourself, do you want to be stressed? You have to want this for yourself. Desire is foundational to any achievement.
We don’t have control over our circumstances, but we do have control over how we react to them and what we do about the stress? So, you have to ask yourself, do you truly desire to change your habits to get there. For some of my patients, their answer is no, they don’t want to go to YOGA, they don’t want to eat clean, gluten-free…etc.
However, remember you will never change your life unless you change something you do daily! So, consider incorporating some of these strategies I mentioned immediately, and you will see a positive impact on your stress levels.
Learn more about the impact of stress on our hormones and how you can improve your body’s internal production of the hormones in Chapter 6 of my book Your Longevity Blueprint.
In summary, are you feeling stressed, and want to learn how to reduce stress? Join us for this 5 part series where we will discuss the impact of stress. Watch my video now to learn more in part 3 of this series!
Wellness is Waiting! ™ Are you ready?
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*Always share with your medical provider what supplements you are taking*
*Always share with your medical provider what supplements you are taking*
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