Got Stress? 5 Tips to Reduce It
Whether you’re in a time of high-stress (busy season at work, finals at school, dealing with a health issue) or you feel like you just can’t seem to get off the never-ending hamster wheel of overwhelm, there are steps you can take to reduce stress.
What is stress?
Stress is two things: it’s the external stressor (work, taxes, traffic, and even your workouts) AND it’s your internal response to the stressor. In some situations, you may be able to change or remove the external stressor. But not always. Focus instead on what you can control. And the one and only thing you can control is yourself. The solution to reducing stress is to make changes within.
Steps you can take to reduce stress:
- Eat healthy meals on a consistent schedule. If you are living off of unhealthy, processed foods, or skipping meals all together, that is itself stressful on your body. Instead nourish your body with foods that reduce inflammation (whole foods, healthy fats, veggies, grains, nuts, seeds, and beans) while avoiding foods that cause inflammation (processed foods, vegetable oils, dairy, white flour, sugar, and any foods to which you are allergic or sensitive). Keep meal times consistent, slow down, and sit down to eat (not at your desk).
What else?
Cut back on or eliminate caffeine. Drink herbal tea. Drink plain water and plenty of it: 64 oz is a good start, but not enough if you are exercising and sweating and/or have weight loss goals.
- Move your body and don’t overdo it. Support your mind and your body with daily exercise you enjoy. Find ways to incorporate strength training and cardiorespiratory training into your routine. Keep in mind that if you are overdoing it at the gym on top of an already over-stressed lifestyle, you can weaken your ability to cope with stress. Signs that you’re overdoing it: You’ve hit a plateau, you’re sick all the time, you have recurring injuries, you do multiple gyms sessions in one day, you’re at the gym for 2+ hours every day, or the thought of skipping a workout causes unbearable anxiety. If you are stressed, swap out some high intensity days with walking and yoga. If you are worried about weight gain, refer back to the first tip.
What else?
Get out of your normal routine and ask yourself what do you want to do today or what does your body need today.
- Prioritize self-care. This includes your workouts, yoga, meditation, relaxing, reading, watching a movie, going out to dinner or getting coffee with friends, hobbies, and anything else you enjoy. During busy, high-stress times, self-care is probably the first thing to go. You decide you’re just too busy for yoga and it’s better to skip it and put in some extra time at work. The reality is, you need that yoga class now more than ever. Put self-care time on your calendar. These appointments with yourself are just as important (or more) than your other commitments.
What else?
Change your mind set about self-care. Make this your new mantra: “In order for me to function at the high level I expect of myself, I have to keep my body and mind in a peak state of health.” (from Woman Code by Alisa Vitti)
- Lighten your load. Review your schedule and your daily chores. If something doesn’t need to be done, let it go. If it needs to be done, does it need to be done by you? Encourage your family or colleagues to take on more responsibility or hire it out. Paying someone to take over chores like cooking, cleaning, laundry, or grocery shopping, will free up so much energy and time for you.
What else?
Look at your energy throughout the day and plan your tasks accordingly. Figure out the best time for you to workout, tackle your to-do list, and get work done. If it’s not the optimal time for something, don’t force it.
- Sleep. Adult humans need 7-9 hours of sleep every night. If you wake up after only 4 or 5 hours, that could be a sign that your high-stress life is preventing you from getting the rest you need to recover. As you make these other changes to your routine, your sleep quality and quantity will improve.
What else?
Follow a nighttime routine to unwind.
To reduce your stress, follow these steps. If you need help, get it; Whether it’s reaching out to a counselor or a therapist to talk it out or getting a coach to help you make these lifestyle changes.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 17 years’ experience working with clients in classes and one-to-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
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