We live in a world full of change, stress, difficulty and complexity. Each of us has various responsibilities and challenges that are unique to us.
Especially now, for many, stress is high. But, although it seems more people than ever are tuning into the news during this time, it shouldn’t be a time when you neglect one of your most important priorities — your health!
So, especially over the next little bit, take time for yourself and your health, and consider implementing one or a few of the below health habits that can help to reduce stress.
(Note that this post may contain affiliate links.)
Get good sleep.
Getting good sleep is paramount for health. But, sleep can be elusive for some, especially for those dealing with high-stress situations.
Here are some ways to get better sleep if you are not sleeping well:
Going to bed at a consistent time each night, preferably before 11pm
Removing electronics from the bedroom
Avoiding looking at your phone or other devices 1 to 2 hours before bed
Avoiding large meals before bed — ideally eat 4 hours before sleep
Avoiding caffeine after 3pm (some people may need to cut out caffeine completely)
Avoiding alcohol
Keeping the room cool
We have a course here for ways to get better sleep, but you may also want to check out this article from BodyHealth for more ideas.
Supplements such as melatonin, lemon balm, holy basil, GABA, lithium orotate and others can also help with sleep. Get a 35% discount on your first order of supplements through Fullscript by reaching out to charis@itcouldhelp.com! You'll also save at least 10% on each subsequent order.
If lack of good sleep has become a chronic issue, it may be time to visit a doctor who can test for high cortisol, as well as do a full thyroid and hormone panel. High cortisol or a thyroid or hormone imbalance could be at the root of chronic insomnia.
2. Eat healthy.
You might expect this tip to be included in any article on health, and something we talk about a lot in our free Fight Inflammation Group.
Not only does eating a diet rich in organic fruits and vegetables improve your health (which also reduces stress), there are several healthy foods that can actually help you relax!
Those foods include avocados, which are high in B vitamins, blueberries, which are rich in antioxidants, dairy (grass-fed) which is rich in calcium, eggs, which have vitamin D, dark leafy greens, which have magnesium, and turkey, which is a source of tryptophan.
Any time you can reduce or eliminate processed food and add healthy options to your diet, you will be giving your body the tools it needs to fight illness and disease, and will help you feel better as a result.
3. Pray & meditate.
According to the National Institutes of Health, "research suggests that prayer buffers the effects of stress and can act as a coping mechanism that indirectly promotes well-being by diminishing negative affect.”
In addition, a CNN Health article described prayer as a way to reduce “feelings of isolation, anxiety and fear.” This 2009 study also found that participants of prayer “showed significant improvement of depression and anxiety,” as well as increases in optimism.
4. Have fun.
Everyone needs to have a regular time to wind down and have fun. This may involve working on a hobby, going to the movies, or spending an afternoon with friends.
No matter how you have fun, take note of what truly helps you unwind and forget about your troubles for a bit, and try to work those actives into your schedule.
5. Laugh.
There’s no doubt about it, laughter is indeed good medicine. In fact, this Mayo Clinic article credits laughter with improving your immune system, relieving pain and improving your mood, among other things.
For me personally, I enjoy watching Dry Bar Comedy, as well as watch a episode or two of America’s Funniest Home Videos.
6. Practice gratitude.
Gratitude is literally called “vitamin G” in some circles, due to how much it improves our health.
Though several studies have shown that people who practice gratitude are happier and less depressed, this Berkeley article highlighted a study showing that people who struggle with mental health issues also benefitted greatly from the practice of gratitude.
"Compared with the participants who wrote about negative experiences or only received counseling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended,” they wrote.
7. Exercise.
Exercise can have HUGE benefits when it comes to lowering stress. Have you ever noticed how much better you feel after a good workout?
The reason for that may be due in part to the endorphins, the feel good neurotransmitters our bodies release during exercise. According to this study, exercise is associated with emotional resilience, while this study found that exercise can reduce stress and anxiety in adolescents.
However, sometimes there can be too much of a good thing. Too much cardio has been shown to increase cortisol, while a moderate amount is helpful at reducing stress.
8. Journal.
According to Greater Good Magazine, journaling is a helpful thing to do in difficult times.
One study cited in the article followed a group of college students who journaled for at least 10 minutes twice a week about a stressful event in their lives. The group who journaled had better relationships with others, more strength and appreciation for life, as well as a more positive outlook on the future.
One habit that is helpful for me, when I remember, is to journal about these 3 questions at the end of each day:
What happened today that I am grateful for?
Which actions moved me toward my goals?
Are there any changes I can make?
I love this exercise, because not only does it highlight goals and ways to improve — it also circles back to the practice of gratitude.
9. Set boundaries.
One of the healthiest things you can do to reduce stress in your life is the practice of setting boundaries. And one of the best books I’ve ever read on the topic is Boundaries by Dr. Henry Cloud and Dr. John Townsend.
Do you know what a boundary is? It’s basically giving yourself the freedom to say yes, or no.
Establishing healthy boundaries around our time, our emotions, and our lives in general has a huge payoff.
For example, if someone asks you to do something for them but you are already exhausted and worn out, you have the freedom to say no. You may say yes for a reason that’s important to you. But no matter what, YOU are allowed to choose what you want to do or don’t want to do in life.
Having boundaries with ourselves is important too. These kinds of boundaries we set with ourselves may pertain to the type of diet we eat, when we go to bed, whether or not we exercise and what kind of exercise we do, whether or not we respond to or stay connected to toxic people — really, boundaries have so much to do with every area of life.
10. Drink a cup of tea.
According to this study, “tea consumption leads to lower post-stress cortisol and greater subjective relaxation.”
In addition, drinking green tea specifically, due to the L-theanine content, is "associated with several health benefits, including improvements in mood, cognition and a reduction of stress and anxiety-like symptoms,” according to this study.
My favorite tea overall is organic matcha green tea due to its high antioxidant properties, as well as passionflower tea, due to its ability to reduce anxiety.
A note however: you’ll want to be aware of the caffeine content of any tea you might decide to imbibe, as studies have shown caffeine can have negative effects on stress, leading to higher levels of anxiety.
11. Take calming supplements.
We’ve already mentioned a few supplements that can help with sleep, but other supplements such as passionflower, camomile, bacopa, ashwaganda, L-Theanine, GABA, B vitamins, magnesium and more can help to reduce stress. There are also blends that can be helpful in reducing anxiety.
Get a 35% discount on your first order of supplements through Fullscript by reaching out to me at charis@itcouldhelp.com! You'll also save at least 10% on each subsequent order.
12. Reduce time spend watching news and being on social media.
This tip comes with a caveat, because it is important to be informed about issues in the world. However, studies have “found an association between the amount of exposure to news on social media and more depression and PTSD symptoms,” according to the APA.
And social media can be a big source of stress as well. Pew Research Center conducted a survey that looked at the habits of social media users and their stress levels. Findings were mixed; while social media users “tend to perceive higher levels of social support in their networks,” on the other hand, “awareness of other people’s problems is associated with a range of negative outcomes, such as depression.” From this, it would appear important to be aware of how social media can impact our stress levels and make adjustments when needed.
To summarize, it’s important to remember that reducing stress is an important part of overall health. But, to reduce stress in our lives, we have to be aware of when we’re dealing with too much stress, and adjust accordingly. Adding in ideas above can greatly help to reduce stress. What other ways do you like to reduce stress?
Note: If you’re feeling anxious generally, it may be good to rule out any underlying health issues. Sometimes an overload of toxins can cause anxiety, which a binder supplement such as activated charcoal can help with (not taken alongside other supplements or meds.)
For a more in-depth look at how to tackle anxiety from a wholistic perspective, check out our course here.
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