10 Ways to Reduce Stress
10 Ways to Reduce Stress
- Communicate effectively and assertively
Don’t communicate when you are stressed out. Wait until you have calmed down
and are in a relaxed state. If you have a problem that needs finding a solution, ask
the person to whom you are communicating with to help find a solution with you.
This way both people are involved in finding a “third” solution, one that suites both
people. Listen. Listen. Listen.
- Essential oils ~ Lavender
Essential oils are extracted from herbs, flowers, seeds, fruit, roots, grass, and wood.
They are said to work even better than taking herbs, because they go directly into
the blood stream and do not have to pass through the digestive tract. Also, through
the use of aromatherapy, the airborne molecules of the essential oils, when inhaled,
go directly to the limbic system. Inhaling relaxing essential oils, such as lavender,
can immediately turn off the fight-or-flight response. Lavender essential oil is nice to
put into organic body lotions, hand soaps, and in the bath.
- Drink Water
Water helps every cell and organ function in the body. Being dehydrated alone can
cause a person to feel “stressed-out”. The next time you are stressed have a large
glass of alkaline water. [Note: Not all water is created equal. You want to avoid
acidic and contaminated water. I recommend an alkaline water filter.
Magnesium has been found to calm the nerves and decrease sympathetic nervous
system activity. It also supports the immune system, increases blood flow and helps
to relax muscle cramps. However, it is important to have a good balance of calcium
and magnesium in the body. Taking a good Cal/Mag supplement can help to
decrease stress and give you that feeling of “calm”. Please consult your doctor before
taking any new supplements.
Herbert Benson, who wrote the Relaxation Response, does extensive research on
how meditation changes brain waves and helps bring upon a relaxed state.
Scheduling in at least fifteen minutes of meditation a day can greatly reduce your
stress levels throughout the day and week. I will have an audio guided meditation
available soon on my website to download.
Exercise is a perfect way to burn off stress hormones floating around in the body.
The fight-or-flight response is an instinctive response that releases a series of stress
hormones. This response is meant for a life-or-death situation in which a person or
animal either has to fight or run for his life. Naturally the stress hormones are
burned off after the sudden, quick burst of movement. However, in this day and age,
people get stressed over situations that are not life or death, and they are not
fighting or running for their life. Working out (with moderate intensity) daily can
help to keep the stress hormones from wreaking havoc on the body. Make sure you
do not “over workout”, because this can release more stress hormones into the
A Chinese doctor once told me that sleep is essential, and once you are not getting
enough sleep, everything starts to shut down in the body. Make sure that you are
getting at least 8 hours of sleep a night. Avoid sugar and caffeine after 2:00PM. Turn
off your computer/TV at least an hour before bedtime. Try to sleep in a room that is
completely dark without electronics in it. Exercising in the morning helps too!
- Organize/Time Management
Clean out all the clutter in your home. My rule of thumb: if you don’t use something
for one year, then get rid of it. If you are afraid to throw something out (clothes for
example), then put it into a box or suitcase. If you haven’t missed it after one year, or
needed it, then it is O.K. to throw it out or give it away. Make sure you go through
your papers once a week and toss out anything you don’t NEED. Remember less is
Also, manage your time effectively. Plan ahead and set goals. Setting short, medium
and long-term goals can help steer you in the right path. It is actually calming to the
mind to have a clear focus in life. Find that focus and take baby steps daily to reach
- Avoid refined anything! … and GMOs
Avoid refined sugar and flour. Refined white sugar has too many side affects to list
here, I recommend reading the book, “Lick the Sugar Habit”, by Nancy Appleton. One
of its major side affects is that it lowers the immune system. White flour lacks
minerals and fiber causing your body to leach minerals from its own tissue to keep a
proper mineral balance in the body. It also acts like glue in the colon and can clog
and create bacterial growth in the colon. It is also good to stay away from processed
foods, artificial sweeteners and food additives, and GMOs as much as possible. Eat
wholesome, certified organic and non-GMO foods as much as possible. To learn
more about eating a healthy diet, please download a free copy of my book at www.thestressfreerevolution.com .
- Hot Tea~ Chamomile
Sipping warm tea can help to warm the muscles in the digestive tract and relieve
tension. Chamomile is especially known for its antispasmodic and anti-inflammatory
properties. Chamomile can help to release muscle tension caused during the stress
response. It is also nice to have a combination of lavender and/or jasmine and
chamomile. Peppermint and chamomile also work well together; you get the
relaxing properties of chamomile and the mental alertness properties from the
peppermint. Also, both teas aid in digestion. Try sipping on one to two cups of
chamomile tea a day.