10 Strategies For Reducing Stress

I hope that if you read the article on why stress is so dangerous, you have a better understanding of what stress does to your brain, and that you're now committed to taming this monster. Finding strategies to release tension and avoid chronic stress should be priority number one. Make these habits part of your new healthy lifestyle! 

Practice meditation or mindfulness.  

If you have any awareness at all (of course you do) you're probably already doing something to calm your nerves. Maybe it's taking a long soak with some aroma therapy, going for a walk, or finding a quiet space for some alone-time. Great. But you may not know some of the science behind how your brain can change when you actively take steps to reduce stress. 

For example, there are myriad studies demonstrating the benefits to your brain of practicing meditation or mindfulness. Several small studies suggest that only 8 weeks of daily meditation practice is not only beneficial for reducing stress, but can increase the volume in areas of your brain responsible for emotion, memory and decision-making.

However, a larger and much more comprehensive study points out that if you're new to this practice, it's like learning any other new skill – it takes hundreds to thousands of hours to get to the point where it's really effective. So you might want to consider a combination of long-term practices that are beneficial for stress reduction, not just meditation alone. Keep reading... 

Practice gratitude and cultivate happiness.  

I know it sounds corny, but it's a guaranteed stress-reducer. People who are happier tend to have stronger immune systems and are therefore sick less often. This is thought to be because they are more likely to also practice self-care (including learning to say 'No') and do all the things mentioned above. A 75-yr study on happiness conducted by a Harvard team identified strong, supportive relationships as the key to happiness and longevity. And it's no surprise that quality trumps quantity. The more meaningful and close the relationship, the greater the benefit. So take some time to reflect on the relationships you currently have. How many of them bring you joy, support and inspiration? Nurture those connections!  

Another thing to remember is that there is always beauty for those who wish to see it. Happiness can be found in the smallest things: spending time in a forest, soaking up the beauty in a sunrise, sitting quietly by a window and gazing at the view, watching dogs play joyfully. Live in the present, forget about past negative experiences and be optimistic about the future. Be kind to people and pay a kindness forward. In the spirit of Christmas, remember to give and not just get. Generosity creates lasting joy and meaningful connections. Give someone the gift of your time and have a deep and meaningful conversation with them.  

Happiness is a choice. Don't wait for it to happen – practice being happy now. In other words, create the satisfying life you don't need a vacation from by embracing happiness every single day. 

The Physiological Sigh. 

Here's a small habit you can get started with right now. 

When you're too stressed to use the gratitude or positive thinking tools, use The Physiological Sigh coined by Andrew Huberman: Double deep inhale, then looooong exhale, and do this 2 or 3 times. For a deeper 10-minute relaxation, listen to this: 

Quickest Breathing Pattern To Calm Down | Physiological Sigh | 10 Minutes | Andrew Huberman 

Identify what's stressing you and lean into it.  

Get curious about it and figure out why it's causing you to feel this way. Once you've identified the source, ask yourself if there is something you can do about it. If yes, then do it. If no, then stop thinking about it. For example, you've committed to volunteering for something, let's say it's wrapping gifts at a mall for 3 hours. But other things have piled up and the night before the big day you're suddenly dreading this because there are so many other things you could be doing with that 3 hours. So –what can you do about it? Can you bail and go spend your time more productively? If yes, then do it and don't feel guilty about it. If no, then stop thinking about all of the other things you need to do and be fully present at this wrapping booth. It'll be the fun event you originally committed to if you don't keep reminding yourself how badly you wanted to bail. 

Shut down those automatic negative thoughts.  

We all have negative thoughts...like when you're driving and letting your mind wander, you suddenly have memory of a conflict with a coworker or a fearful event from your childhood. Your tendency is to pick up this thought and ruminate on it, which does you absolutely no good at all! It won't change anything! The only thing it will do is spike your cortisol levels and make you feel worse. Make it a practice to redirect these thoughts immediately.   

Get regular exercise.  

It's well known that exercise is not only good for your body, but for your brain as well -specifically, high-intensity work that gets your heart pumping. If you have a relatively sedentary lifestyle, walking briskly will do the trick, but if you're generally more active and walking doesn't even produce a blip on your heart rate monitor, then you need to kick it up a notch and do something more energetic. HIIT workouts have been shown to enhance cognitive function in older adults, with the benefits lasting for years. 

Exercise is also a great way to regulate your nervous system by taking you out of fight-or-flight mode and allowing those endorphins to do their job. 

Avoid multi-tasking.  

We all try to get more-than-everything done during the holidays and this often means that we're doing several things at once. But, quite simply, your brain wasn't designed to do this. It actually impairs your executive functions, which are controlled by the parts of your brain that manage cognitive processes and determine how, when, and in what order certain tasks are performed. (This is why texting and driving now illegal). Productivity will actually nosedive when your attention is being pulled in too many directions at once – and that can be as few as two directions! Distraction leads to anxiety and stress. So make the decision to do only one thing at a time, and do it well. This is where practicing meditation can really pay off because it teaches you to tighten your focus and control your attention. If something really important pops into your mind while you're working on your one-and-only task (and I know all too well that this happens), quickly jot it down (in 20 seconds or less – don't lose your focus), then get back to your job. To sum it up, stress management should be part of your lifestyle, just like a healthy diet is.  

Manifest your desires.  

Did you know that 'manifest' was declared the 2024 word of the year? Probably because it was shamelessly over-used, but it's still a great concept. The definition has evolved to include the practice of positive thinking, but that doesn't mean that wishful thinking will get you what you want. It's about believing, aligning your actions, and showing up consistently, even through the doubt, frustration and failure. It means that you can actually make something happen through focused thought, whether intentional or not. Think about that for a minute. What if you could manifest happiness? Well, you can, and if you want to know how, just ask me. I started doing this in 2006 after completing a very stressful PhD – even before I had any clue what manifesting was. That's not to say I've been completely stress-free ever since, but making the conscious decision to find the good in a bad day goes a long way to taking the edge off the stress, sayin'? 

Get enough sleep. 

If you're not getting a good sleep every night, how can you expect your brain to function? During sleep, your brain turns short-term memories into long-term memories. And more importantly, it goes through a process of filtering out cellular debris and harmful proteins that, when accumulated, can lead to Alzheimer's Disease. Did it just click that getting a good sleep could reduce your risk of developing Alzheimer's Disease? Excellent. 

Consult a professional. 

If the common lifestyle practices I've just talked about aren't quite enough, it may be time to talk to someone, because you really want to get those cortisol levels under control. Think of these people as coaches who can guide you through your stress, and offer solutions, or show you how to find the solutions yourself!

At a recent speaking engagement, I had the pleasure of meeting one of the pair of women who founded Still Lake Listening in Cochrane, Alberta. Intrigued by the name of their business (which just sounds incredibly peaceful, right?) I asked for consultation to learn more.  

Michelle and Sandra provide a quiet, safe and non-judgmental space where they invite you to talk, and as you talk, they listen... deeply. They may ask inviting questions or offer gentle feedback, giving you the opportunity to often come up with solutions yourself as you explore your thoughts and feelings. During this process, they help you Become. Whether it's opening the firehose and letting it all out, or exploring an issue that's troubling you, talking might be the stress relief you're looking for.  

Want to talk but need more feedback or some coaching? I also highly recommend Jodie Bruce-Clarke, co-founder of RiSE Women.

Building your confidence can be a huge stress-reliever and confidence coaching is what she excels at. Jodie has helped me immensely with stressful work issues in my previous career. In fact, she also helped me get through some of the stress of starting this business. She's full of great advice backed by years of experience, she's affordable, and she's an absolutely wonderful woman! 

Summing it up. 

I trust that you know what's best for you when it comes to managing your stress, so whatever it is, just make sure you do it so you can benefit from all the other healthy brain strategies you're following (which you are, right? I hope you said Yes!). Don't let stress be the bully that stops you from enjoying your life.