10 Steps to Reduce Stress

Each and every day, we face stressors. Events, people, circumstances, concerns, and a certain amount of stress are part of our normal daily lives. Some of us rise to the occasion and thrive in these situations. Others experience a combination of negative physical and psychological effects.

Why do we react differently to stressors? Despite much research on the topic, the answer is not clearly understood, but a key element is how we manage the stressors we face. Stress does not result from a specific event; rather, a person’s perception of the event causes stress.

Stress is a reaction to any stimulus or challenge that upsets our normal function and disturbs our mental or physical health. Stress is brought on by internal circumstances (such as illness, pain, or emotional upset) or by external circumstances (such as death, family or financial problems, or job challenges).

HEALING TIPS FOR THE DAY

The following suggestions can help you reduce or eliminate the effects of stress and find inner peace and relaxation. Some techniques or modalities require commitment and regular practice to be most effective.

Social support—Strive to connect with others since the number of contacts you make with others (including friends, acquaintances, and family members) is the best predictor for both your physical and your emotional health. Social support acts as a buffer against the effects of stress.

Humor—Laughter and a sense of humor can provide you with relief from life’s stressors. It can decrease the impact of stressful experiences, reduce cortisol levels, help you to adapt to the stresses in your life, and help you view your circumstances or events in a less stressful way.

Meditation—When practiced in a disciplined manner, meditation provides many physiological benefits that reduce stress. Moving meditation includes yoga, Qigong, Sufi dancing, and Native American and shamanic ritual dance. Moving meditation helps the body rid itself of high levels of stress chemicals (such as cortisol), leaving the body more relaxed.

Physical activity—If you are physically active, you feel less stressed. Aerobic exercise can increase your levels of norepinephrine, a chemical that helps the brain deal with stress more effectively. Take a walk in nature, swim, walk, practice yoga, or engage in Tai Chi.

Time alone—Finding quiet time is essential for reducing stress. Writing in a journal, taking a walk, enjoying a relaxing bath, working in your garden, or engaging in any peaceful activity you enjoy provide moments of respite that restore your energy.

Break from technology—Take breaks from your computer, experience a “news fast” from television or radio, ignore email early in the morning and in the evening, and designate times of each day when you are not “connected” to technology of any sort. Start your day and end your day in stillness, which is essential for stress reduction.

Sound Healing—Listening to relaxing music (that you enjoy) may help you unwind and reduce the level of stress hormones in your blood. Singing bowls, chanting, harmonics, toning, drumming, and vibrational healing through the chakras are all examples of sound healing modalities.

Nutrition—Eating refined carbohydrates can increase levels of cortisol (the stress hormone).  If you’re a coffee drinker, cut back on the amount you drink, or opt for caffeine free teas. Eating healthy, organic foods and taking a B-complex vitamin a day may also help reduce stress.

Therapeutic massage—An overwhelming accumulation of evidence supports the claim that massage therapy can be beneficial in dealing with the stress of daily life and helping to maintain good health. Try getting a massage or other form of bodywork for a relaxing way to relieve stress.

Focused Breathing—Breathing influences your mind, body, and spirit.  By focusing on your breath, you move into a state of relaxation. Shift your awareness to your breath whenever you find yourself ruminating on negative thoughts.