Simple Stress Management Techniques That You Can Start Today
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Simple Stress Management Techniques That You Can Start Today
Is stress getting the better of you right now? It’s not just in your head – we are more stressed than ever before. If you’re not actively working on reducing the impact of stress, it’s time to get started.
Our bodies don’t just see stress as psychological – it has physical impacts along with mental and emotional impacts. Long-term stress can also contribute to the risk of:
Heart disease
Diabetes
Cancer
Autoimmune disease
Depression
Anxiety
So if you want to live a long, healthy life, stress management has to be a top priority.
8 Simple Stress Management Tips To Try
Managing your stress doesn’t have to be hard or take up much of your time! Even adding in a few of these small changes can add up to a big reduction in your stress.
Eat for steady blood sugar levels
One of the biggest physical stressors on the body is fluctuations in blood sugar levels. Your body is constantly trying to keep your levels within a certain range. So when you change it rapidly by eating something high in sugar or refined carbohydrates, your body will experience stress.
The good news is that it’s easy to keep your blood sugars steady. All you need to do is add protein and/or fibre to each meal and snack. Protein and fibre help to slow the absorption of energy into the bloodstream, so you have a slow trickle of sugar into the blood for hours after you eat.
Does your sweet tooth sabotage your healthy eating habits? Grab yourself a copy of my Low Sugar Sweet Treats ebook here.
Move on a daily basis
You knew it was coming – regular exercise is a must for managing your stress levels! The goal is to move on a daily basis. Both aerobic (cardio) and resistance (strength) training have been found to reduce stress and anxiety.
The important thing to know here is that high-intensity exercise all the time can add more stress to the body’s load. Rest days and active rest days aren’t there for no reason – they are there to prevent stress and resulting injury.
I recommend adding in at least one form of gentle movement in your week, such as:
Stretching
Yoga
Pilates
Tai Chi
Walking
Hiking
Swimming
You can learn more about the benefits of low-intensity exercise here.
Keep your caffeine intake moderate
Don’t panic – I’m not saying you have to give up your coffee altogether! But a high intake of caffeine can increase physical stress on the body and trigger the production of stress hormones.
To minimise the impact of caffeine on your body, there are two simple steps:
Keep your consumption to 1-2 cups of caffeinated drinks per day (coffee, tea, green tea)
Have your caffeine after you’ve had something to eat (this slows the absorption and reduces the risk of triggering stress and anxiety)
Give meditation a go
When it comes to stress management, meditation is always on the list – and for good reason. The studies show that meditation can significantly reduce your main stress hormone, cortisol.
If you’ve never meditated before, don’t worry! There are plenty of great guided meditation apps out there, and you can also try out local meditation classes for beginners.
Be grateful
Can you pause for a few moments and think of 3 things you are grateful for right now? If so, you can reduce your stress levels.
A daily practice of gratitude is linked to lower risk of chronic disease, and it can also reduce your stress levels. If you prefer, you can write it down in a journal or share it out loud with a loved one. But if not, even just thinking of what you’re grateful for can have a real physical impact on your stress levels.
Give and receive physical touch
What do massages, intimacy with your partner and cuddling your pet have in common? All of them involve physical touch, and that means all of them can help to reduce your stress levels.
Studies support the benefits of all of these forms of physical touch for reducing the mental and physical effects of stress. Cuddling, holding hands, massage, sitting or lying beside someone with direct contact, and any other form of positive physical touch can help you to feel safer and more secure.
If you have a partner, both giving and receiving a massage can reduce stress. And if you’re solo? A self-massage can still reduce stress hormones and boost feel-good brain chemicals.
Get out into nature
Have you ever noticed you feel more at peace when at the beach or visiting a national park? Spending some mindful time out in nature is what is known as Shinrin-Yoku or forest bathing.
There are countless studies into forest bathing, showing benefits from reduced heart rate and blood pressure, to increases in relaxation, safety, calm and sense of overall wellbeing.
Although it is called forest bathing, you can experience the benefits anywhere in nature. It could be the beach, the local park or even in your own backyard.
Bring nature inside
What if you don’t have much nature in your nearby area or the weather is poor? Well, the good news is that you can still get a dose of nature through indoor plants.
Research has found that having plants in your home can help you feel comfortable and less stressed. If that’s true, I should never feel stressed again – my house is practically a jungle! If you’re looking for some tips on indoor plants, make sure you check out my personal blog here.
Looking for nutrition tips and healthy hacks to help you feel better?
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
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While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of professional or medical advice.