5 Ways to Lower Your Stress, Starting Today

When we think of about being “healthy”, diets and workouts are always first to come to mind. However, there is one that tops them all. No matter how many “perfect” meals you eat or miles you run, not managing your stress can undo the good. Stress can cause inflammation and hormone imbalances, making us hold on to that stubborn fat, and a whole lot more. How rude!

Stress may seem like just another emotion, but it can actually create a biological response in our bodies. Stress influences our psychological response, as well as our physiological systems, including digestion, cardiovascular, reproductive, and even emotional and brain health.

Managing stress could be just the thing that’s getting in your way. It’s a sneaking culprit that messes us up and can compound over time until it becomes detrimental. By focusing on just a few small changes to your daily routine, you can start lowering your stress levels immediately. Real results over time can include lower blood pressure, lower cortisol levels (your stress hormone), and being able to handle relationship and work challenges more effectively.

Here are 5 ways you can lower your stress, starting today!

1. Slow down your morning

Don’t start your day rushed and stressed. By waking up just 10 minutes earlier than you have to, you can start your day feeling more relaxed, focused, and ready to conquer the day. Here are some ideas to incorporate into your routine:

• Meditate: Meditation helps you focus on deep breathing and being present in the moment. According to Harvard Health, it’s been found to help stress and anxiety, as well as boost immune function.

• Say a mantra or an affirmation: Repeating self-affirmation phrases like, “I am strong” or “I’m going to have a great day” have been shown to reduce cortisol levels. Talk about the power of positive thinking! Set your affirmation in the morning so that when you start to feel your day spin out of control, you can repeat your affirmation and feel more in control.

• Stretch or do yoga: Try a more physical approach to mindfulness. The Western Indian Medical Journal says that doing yoga calms the mind, releases muscle tension, and brings beneficial oxygen and blood flow to your body. It’s the perfect way to start your day.

• Plan your day: Either look at your schedule the night before to plan out your tomorrow, or journal the morning of. This can help you feel organized, a.k.a less stressed!
  

2. Say “no” to something

Between responsibilities, fun events, and feeling obligated to “do it all”, it’s so easy to overload our schedules. Thus, making us feel overwhelmed and anxious. This is something I find very common in my practice (and for me!) as a source of anxiety and self-sabotage.

Instead of automatically saying “yes” to everything, consider saying “I’ll think about it and get back to you.” That way you can evaluate how it will impact your week and decide if you really do want to do it.

It’s ok to give yourself a break and block off “me time”. Scheduling time on your calendar for some extra sleep, a new workout class, or just some much-needed downtime is essential for our health. You deserve it.

3. Do some self-care

There are many ways to take care of yourself and keep your physical, mental, and emotional wellbeing in check.

Things like taking a walk break and even calling a dear friend are ways that you slow down and connect with yourself. You will know that it’s a self-care activity when it is actually taking care of yourself, doing what your body needs. Whatever you choose to do, make sure to slow down and be present.

Self-care ideas:

• Read a book or favorite magazine

• Cook a delicious, healthy meal

• Go outside for a picnic or hike

• Head to bed early or get an extra hour of sleep

• Take a bath or a long shower
  

4. Turn off tech before bed

Getting 7-8 hours is essential. Period. This is one of the three fundamentals of health and the more you can get your sleep cycle under control, the better you’ll feel. Sleep is when our body heals and detoxes. One night's lack of sleep throws off our hormones, including our hunger and fullness hormones (ghrelin and leptin), which can get in the way if there is a weight loss goal.

One way to improve the quality of your sleep is to turn off technology at least one hour before your bedtime. Dr. David Volpi explains that screens can throw off your circadian rhythm and contribute to stress, making it virtually impossible to get a good night’s sleep.

This is because TV and mobile screens emit blue light. Blue light delays the release of sleep-inducing melatonin and increases alertness, rather than preparing your mind for sleep.

But if you must look at a screen before bed, you can get amber-colored glasses (or blue-light-blocking glasses) that help cut out the blue light.

5. Write down what you’re grateful for

One of the simplest methods of stress management is to write in a journal. This form of self-exploration allows you to get all your feelings and thoughts down, and reflect on what has happened throughout the day. Think of it as a way you can organize your thoughts.

Whether your day was stressful or a good one, this type of journaling helps you process your emotions in a positive way—a way we can reframe our thoughts.

It’s easy to think of all the bad things about our day, life, and about ourselves, but I challenge you to think about all the good in your life. As you start to train your brain to think of the positive things, it becomes easier. Believe it or not, you are rewiring your brain to think more positively. And do you know what that means? More happiness and less stress!

Bottom Line

Although we may never be able to eliminate stress completely, there are many things you can do to significantly reduce it. Slowing down in the morning, taking a walk, getting better sleep, and focusing on being grateful are just some ways we can bring more balance and joy into our lives.

So, pick one of these 5 ways to lower your stress today and commit to it for 3 days to see how you like it. Don’t like it? Move on to the next until you find one that you want to become part of your new daily routine.