Simple Everyday Habits to Reduce Stress Naturally

Wake Up Right

The way you start your day sets the pace for the rest of it. Many of us reach for our phone the moment we open our eyes, but this is a big mistake.




By looking at emails or news apps, you swamp your brain with cortisol, nicknamed the “stress hormone,” first thing in the morning. Social media gears you up to react to various matters. Studies show that refraining from screen time for at least 30 to 60 minutes after waking up helps save mental energy.




Move It

There’s an undeniable link between exercise and mental fitness. Physical activity boosts the release of neurotransmitters such as endorphins (feel-good chemicals), dopamine, and serotonin. These have many benefits, including lifting your mood and naturally fighting pain.




You don’t have to shell out for expensive gym memberships or buy a bunch of equipment to get your stress-relieving dose of daily exercise. Any form of exercise for 20 to 30 minutes improves your mood and reduces stress. This can be anything from a fast walk or cycling to swimming, yoga, or Pilates.




Studies indicate that exercising in the morning before you dive into the bustle of the day is especially beneficial for stress relief. It kickstarts your day on a healthy note and often influences other healthy choices throughout the day.




Combat Stress with a Healthy Diet

What we put into our bodies plays a huge role in how our systems cope with stress and illness. Some foods and drinks, such as alcohol, caffeine, and deep-fried treats, deliver instant “feel-better’ effects but do nothing to reduce stress in the long run. There’s even proof that these unhealthy dietary choices may worsen stress levels and the body’s reaction to them.




Consider caffeinated coffee and energy drinks, for example. An overload of caffeine amplifies the symptoms of stress and disrupts sleep. Similarly, foods and drinks with lots of sugar, such as sodas and snacks, contribute to elevated stress levels.




Experts recommend a diet consisting of whole and fresh foods, healthy fats such as avocados, and healthier snack alternatives such as dark chocolate and almonds.




Cut Bad Habits

Like junk food, it may feel like nicotine alleviates stress. However, it actually raises stress by impairing blood flow and respiration. All the health experts agree on this one: cut the cigarettes and other tobacco products. They’re clearly bad for you.




Eliminate Stress Triggers

This is easier said than done because not everything is under your control. Your response and choice to procrastinate are, however, in your control.




For example, a flat tire is something that happens and is definitely stressful. You cannot do anything about the event, but you can control how you respond to it. By changing the tire, calling for assistance, and letting work know you’ll be late, you reduce the effect this stressful event has on you.




Explore time management skills to make the most of the time you have when your schedule is disrupted by something unexpected.




Set Boundaries and Stick to Them

People often tend to load their daily plates with all sorts of commitments out of guilt or social perceptions. You’re a human, not a machine, and there’s only so much you can accomplish in a day.




Set achievable goals that fall within the scope of your personal values and growth. Know that it’s perfectly okay to say “no” to better handle the things you need and want to do. When you stick to your boundaries, you reduce self-imposed stress. It helps you achieve what you set out to do instead of feeling like you’re constantly busy but never achieving anything.




Use Biofeedback to Reduce Stress

Biofeedback, a mind-body technique, uses electronic sensors to help you regulate factors such as heart rate and muscle tension. This process teaches you how your body reacts to stress and pain so you can recognize stress signals and manage them before they get out of hand.




Learn How to Use Relaxation Techniques

Conscious efforts to relax can make a big difference when it comes to taming stress. There are many traditional and modern methods you can use to induce a more relaxed state, including breathing exercises, imagery, progressive muscle relaxation, and meditation. Combining relaxation techniques with your daily exercises is especially helpful.




Turn to Mother Nature

Known as ecotherapy, spending time in nature is proven to reduce stress. Research shows that only 20 minutes of time outdoors reduces your cortisol levels and heart rate. You can exercise, garden, or play a game outdoors to reap the benefits.




Sleep

Study after study has proven that quality sleep is a vital cornerstone for overall well-being. While sleeping, your brain clears out toxins and processes emotional experiences. Without adequate sleep, your emotional center (the amygdala) becomes overloaded, making you more vulnerable to stress.




Control your circadian rhythms (internal clock) by implementing regular bedtime hours. A cool, dark room promotes better sleep.




Take a Break from Screen Time

Between smartphones, tablets, laptops, computers, and televisions, our lives are flooded with screens and information. We often pick up these devices without a second’s thought, and a quick “check” turns into aimless scrolling.




Be disciplined about limiting your screen time. When possible, go off the grid and do something enriching, such as taking a walk in nature, exercising, learning a new recipe, or indulging in a good book. These self-care practices are proven stress reduction tools.




Laughter is Indeed Good Medicine

Few things take the bite out of a stressful day like a good giggle. Spend some time with friends and have a laugh or watch your favorite comedy. It seems simple, but it helps!

Keep a Journal

Turning to your diary or journal helps you organize the day’s events and put them in perspective. The act of writing alone is constructive and feels like a move in the right direction rather than feeling stuck in a rut.

Mental health specialists recommend weaving in something to be grateful for every day. This focuses your mind on positive aspects rather than stressful ones.

Stress hobbles productivity and your sense of self-accomplishment. Although we cannot erase it, we can manage it to promote overall physical and mental well-being.

By: @Sam (Samantha Brooks)