4 Simple Ways to Reduce Stress

Stress is a common occurrence in our day-to-day lives however, when we ignore stress and let it build over time, the mind and body begin to send out warning signs. These warning signs are like the annoying mosquito that buzzes in our ear and forces us to be aware of its presence. It is the way that our mind and body tells us that something needs to change before we explode/implode completely. Some of these common warning signs include:

·      Frequent headaches.
·      Poor sleep.
·      Irritability.
·      Weight loss or weight gain.
·      Poor concentration and memory.
·      Increase in alcohol or drug use.
·      Changes in appetite.

How we respond to our stress in the moment is crucial in preventing some of those warning signs from so rudely inviting themselves into our lives. To do that, here are 4 simple ways to help respond to, and ultimately reduce, stress:

1.     Music

Music is a great way to help reduce stress!  Whether you play it in the background, or take an intentional break to jam out to your favorite song, music has been linked to increased mood and energy levels. Additionally, listening to calming music (The Piano Guys and 2Chellos have some wonderful music on YouTube) can actually lower cortisol, a hormone directly linked to stress.  So bust out your headphones, or download a few good songs for your morning drive to work/school and begin reducing your stress by simply listening to the music.

2.     Work-Life Balance

We hear all too often that burnout, a result of prolonged job stress, is becoming more and more prevalent in society. Therefore, we must make sure that we balance the amount of time-spent working, with an equal amount of time-spent living. This means leaving work…at work. No emails, phone calls or messages while at home. Having a clear boundary between work and personal life has been proven to help reduce stress levels and improve overall quality of life. The saying “work to live, not live to work” directly applies here. Now this does not mean that you cannot like your job, it simply means that you must also have additional things in your life that you like as well.

3.     3-Pillars to Wellness

This is a 3-for 1 deal but they all go hand-in-hand: movement, sleep and nutrition. A good rule of thumb is to move at least 30 minutes each day, sleep at least 6-8 hours each night, and eat at least 7-10 servings of fruits and vegetables each day. Visualize a triangle; these three aspects of wellness make up each of the three sides. If they are all in tact, a person can better ward off intruding stress and protect the things that leave them feeling fulfilled and content:

If one of these pillars is lacking, stress can slowly seep in and begin to gradually breakdown feelings of fulfillment, leaving a person feeling unbalanced and well… stressed:

4.     Laughter

 Another simple way to reduce stress is to add some laughter into your life. Perhaps it’s watching a funny video or reflecting on joke that a friend told you? Whatever the cause, allow yourself to have a good laugh. Research has shown that when we laugh, we increase the amount of oxygen-rich air and endorphins in our body. Laughter has also been shown to aid in muscle relaxation (which as we know, when we are stressed we hold physical tension in our shoulders and stomach) and overtime, actually improve our distress tolerance.

 By incorporating these suggestions into your day-to-day lives, you can help to reduce stress and improve resiliency. If you feel as though your stress levels have reached a point of overwhelm, or you simply want to learn a bit more about how to better manage and reduce your stress, feel free to contact me!