10 Ways to Reduce Stress in Your Life

I was listening to the Zoe Nutrition podcast the other day about strategies to strengthen your brain and reduce your risk of dementia. One of these strategies is stress management. They mention that stress has been proven to shrink your brain. I am no stranger to stress and anxiety. Over the years, I have worked hard in therapy to help develop strategies to cope and deal in more constructive ways. I still have those days, but they are fewer than they used to be. I have a handful of go-to stress-relieving activities that I turn to to help. Today I wanted to share 10 ways to help you reduce stress in your life! Let’s focus on strengthening our brains!

10 Ways to Reduce Stress in Your Life

Get enough sleep

Prioritizing sleep is so good for a variety of things and stress management is one of them. Getting enough sleep allows your brain and body to recharge. Most adults need between 7 and 9 hours of sleep per night. If you’re not getting proper sleep, your energy level, mood, focus, and overall functioning can be affected. Some tips for getting better sleep are:

Make sure your bedroom is cool, dark, and quiet
Don’t eat right before bed
Listen to soothing music or sounds, my favorite thing to listen to is rain sounds
Try and keep a consistent sleep schedule, meaning go to bed and wake up at the same time every day
Put your phone and tablet away; I always find that it is harder to turn my brain off if I scroll before I try and sleep

Learn to manage your time & set boundaries

If you find that a lot of your stress is coming from taking on or committing to too many things, time management and boundary setting could be just what you need. When you’re stretched too thin, it makes it harder for you to focus and keep calm. You also are more tempted to cut out the healthy habits you have in place to manage your stress like getting enough sleep, exercise, or nourishing food. Learning to say no or delegating tasks is okay. Prioritizing your health and mindset is what’s important.

Make time to rest and relax

In a world that is constantly go, go, go, making time to rest and relax can sometimes feel “unproductive.” But, resting and relaxing are essential to a more balanced and stress-free life. Tension can build up in our muscles when we are constantly stressed, so it’s important to take the time to relax those muscles and rest to recharge your batteries! We don’t always have to be doing something productive!

Spend time outside

There have been numerous studies on the effects of spending time outside in regard to your mental health. I’ve said it time and again how much I love to be outside. I feel so much clarity when I’m out in my garden, taking my morning walk, or hiking with my husband! We love to take nature walks and camp but if those aren’t your cup of tea, spending time in a park or hitting up a local walking trail work just as well! If you can, I also recommend any local botanical gardens or arboretums that are open! It’s so fun to look at all the trees and plants!

Movement

Another one of the science-based strategies to strengthen your brain on the Zoe Nutrition Podcast was making sure to incorporate regular exercise and movement into your life. Exercise is a game-changer for stress management. Aim for at least 30 minutes of movement 3-5 days a week for optimal benefits. Exercise releases endorphins, a hormone that reduces stress, lifts your mood, and can even relieve pain. Specifically in the podcast episode, the doctors talked about muscle-building exercises to strengthen your brain but these other forms are also great for stress management:

Swimming
Walking
Running
Hiking
Biking/Cycling
Dancing
Yoga
Pilates
Aerobics
Any type of movement is beneficial!

Focus on nourishing food

Your diet not only affects your physical health but your mental health as well. Focusing on eating fruit, vegetables, whole grains, lean proteins, and healthy fats will provide your body the nourishment it needs to cope with stress. You’ll be fueling your body to give yourself more mental clarity, which will help to make you more resilient when dealing with stress!

Meditation & Mindfulness & Breathwork

Mindfulness and meditation are all about being present with your thoughts and feelings without judgment. A way of calming your mind by keeping your attention on what is happening right now, your breath, any emotions that come up, or any bodily sensations. Aiming for just 10 minutes a day is found to reduce your stress response and cortisol levels. As with any practice, consistency is key. If you need assistance, there are a ton of apps like Headspace and Calm that have guided meditations to get you started!

Breathwork is a great option for reducing stress quickly. Exercises like the 4-7-8 technique that include slow deep breaths paired with a long exhale can help slow your heart rate and prompt your brain that it’s time for calm.

Inhale through your nose for 4 seconds
Hold for 7 seconds
Slowly exhale through your mouth for 8 seconds

Connect with others

I listened to an interview recently on the Offline Podcast about how people are choosing social isolation now more than ever before and what it means for our society. It’s easy to want to isolate yourself when you’re stressed and irritable but making social connections can make all the difference. Connecting with a friend or family member provides support and allows you to get distracted for a while.

Make sure to connect, in person, with someone who is a good listener and makes you feel seen and safe. Don’t let the fear of being a burden keep you from reaching out. Quality time with a trusted friend or family member will help reduce your stress levels, reduce feelings of loneliness, and improve your mood!

If you find that your stress and anxiety are too much, I also recommend seeking the help of a professional. A therapist is an objective outside observer who can help give you more tools to combat your overwhelming stress and anxiety. Therapy is the best thing I have ever done for myself and my mental health. In my opinion everyone should go to therapy at least once in their life.

Make time for hobbies

I love a good hobby! Hobbies provide the perfect distraction when you are stressed. You’re focused more on what you’re doing instead of what you should be doing giving you a break from the demands of everyday life.

Keep a journal

I have always loved the practice of journaling. I haven’t always been consistent with keeping up a daily practice but journaling has been a constant in my life since I was very young. One of my favorite types of journaling is a stream-of-consciousness practice where you just continuously write out whatever you’re thinking or feeling for a certain amount of time or a certain number of pages. I also love gratitude journaling because it helps me focus on the things in my life I have control over and also helps to change perspective.

If you’re new to journaling and don’t know where to start, I have several helpful posts below to help you get started! They are labeled for certain times of the year but are applicable for whenever!

How to Start Your Journal Practice

15 Journal Prompts for Fall

20 Journal Prompts for Winter