Are you trying to figure out how to deal with stress, but you’re not sure what to do well today, we’re going to talk about 23 different methods, different ways that you can help reduce the levels of stress that you’re feeling. Hey guys, I’m dr. Emil Tompkins. And for the last 16 years, we have taken care of that. Family is helping them grow healthier everyday by removing barriers, physical, chemical, and emotional barriers to good health. And so one of those barriers is stress. Today. We’re going to talk about 23 methods to reduce stress.
Exercise is going to help to release those hormones that help to decrease stress in the body. BDNF is one that builds brain chemicals when you’re exercisingExercise also will help you with sleep exercise too will improve your levels of confidence. So number one is exercise.
There are a lot of different supplements that have benefits in reducing stress. We’ll talk about a couple lemon balm has anti-anxiety benefits. Omega-3 fatty acids there’s research that has shown a 20% reduction in anxiety in people who are taking omega-3 fatty acids found in things like fish oil found in things like flaxseed oil. And there are a lot of good sources of Omega-3 fatty acids, and those are mega threes. Also have brain building chemicals that help with thinking memory concentration, and that also will help you with your stress. Ashwagandha is an aryuvedic herb, that has been shown to help lower stress and anxiety. Valerian root is a little different. It goes after the muscles. So when we get those, those feelings, the sensation of the tight muscles, when we’re under stress, valerian root will help to relax those muscles. It also helps you to sleep.
3. Essential oils.
Essential oils, lavender Rose Bergamont, and frankincense have been shown to decrease anxiety, to have a calming effect, to reduce stress.
4. Less Caffeine
Reduce caffeine intake. Caffeine has been shown to have some health benefits, but too much caffeine can help increase your anxiety and levels of stress. So reducing caffeine intake can have a big effect on the way that we’re feeling.
5. Write Things Down
Write things down, and don’t just write anything down. Especially don’t spend too much time writing out the things that make you stress. I mean, that’s one thing, but daily journaling of what we are grateful for has been shown to have a significant effect on our anxiety and levels of stress and just our attitude towards others.
6. Time with friends and family
F amily support releases a hormone called oxytocin. Oxytocin is a natural stress reliever. So if you want to release those natural stress relievers, spend time with friends and family. Now, sometimes that time with friends and family, if it’s not a healthy experience, can have the opposite effect.So make sure that the relationship is healthy and spend as much time in those relationships as you can.
Laughter is another thing that helps to relax muscles. So it’s been known that people who laugh more live longer, you’re also going to have less stress.
8. Learn to Say No
For those of us who aren’t sure how to say no, sometimes what can happen. And as we can become overwhelmed with all the good things that we’ve said yes to sometimes that can become too much. We get overwhelmed. And then we’re under more stress.
9. Avoid Procrastination
Procrastination, putting things off until later causes the things to pile up all those things that we couldn’t say no to now we push them off. Until later we are going to get overwhelmed quickly, that anxiety and that stress level will increase.
Yoga has been shown to relax the mood and has been shown to be as effective in some instances as anti-anxiety medication. So yoga I’m incredibly effective.
Close physical contact increases oxytocin. Oxytocin. We mentioned before helps to reduce levels of stress. It’ll lower heart rate. It lowers our blood pressure.
12 listen to soothing music
Listening to soothing music or nature sounds. It’s another thing that lowers our heart rate and lowers our blood pressure.
13. deep breathing
Deep breathing, activates the parasympathetic nervous system, which is the part of the nervous system that calms our body that allows our body to rest and digest it as the opposite of the sympathetic part of our nervous system that gets us all excited and worked up. So to activate that calming parasympathetic nervous system, deep breathing is the key..
14. Spend time with your pets.
Time with pets improves the body’s levels of oxytocin, that natural stress relieving hormone lowers, heart rate and blood pressure spending time with pets is going to help to release.
15. Talk yourself through it.
Talking is important. Being able to talk through a stressful situation is important, but what is even more important than just talking yourself through it is what you say. Are we focusing? Are you taking the time, focusing on the positive, building yourself up for you, talking through all the negative things and, and beating ourselves up over it. The situation is terrible. I don’t know what I’m going to do about this where, you know, I’m, I’ve, I must be a horrible person. If I can’t go through this, that is not the self-talk. We’re talking about speak in ways that are going to be uplifting that are going to be building you up and building the other people around you, talking yourself through it is a great way to help reduce stress.
16. Eat Right.
some of the things we talked about at men mentioned omega-3 fatty acids in the supplement area. But that’s a food. You get it from fish, you get it from grass fed beef, you get it from flaxseed oil, you get it from a lot of different ways. There are foods that you can eat that can help to lower stress. There are foods that increase stress like the caffeine we mentioned before. Other things that promote inflammation can also increase the feelings of stress and the other thing too sometimes, and this could be another category. Sometimes we, we do things that are, that are self-soothing like we eat in a way that at the moment may be helps us to feel better, but over time it makes us less and less healthy. That’s not good for us that doesn’t actually help to reduce stress. It may help us feel a little bit better at the moment, but if you’re getting sick later on in the day or over time getting so unhealthy that you have to work 10 times harder.
17. Sleep better
Sleep has been shown to help reduce stress, having enough sleep and having good quality sleep is very important in reducing stress, giving your body a chance to heal.
18 learn more about stress relief.
Watching videos like this, I’ll have a link to some of our other videos that will help you to reduce stress. The more that you learn and implement, what you learn is, is the key to feeling better and having less stress.
19. keep a positive attitude.
How we approach a situation can determine the amount of stress that we’re under. Sometimes when a situation is it could go either way. It could be negative maybe, or it could be positive that interaction. You’re just not so sure for some of us, we see that not so sure situation.And we automatically jump to the negative where they saying something bad about me, where they just something, something negative or, or we can take it the other way. We can say, you know what? They were just trying to help out the situation, or they just gave me some good advice or this person is really protective of their family or whatever. Like there are ways that you can look at the same situation that will help you to feel better or we’ll help you to feel worse. So think about the, the attitude that you go into in a situation, keep it positive.
Prayer has been shown to be healing. Prepare also has been shown to relieve stress. There are scientific studies that have shown the benefits of prayer, but if you’re a praying person, you probably don’t need a scientific study, spend some time in prayer and meditation and you will see the stress relieving benefits.
21 become assertive, not aggressive
A person lacking assertiveness, maybe a “limp noodle” lets everyone control them and act upon them and have no control over their lives or what happens then that feeling of overwhelming stress starts to increase. It’s okay to be assertive. It’s okay to stand up for yourself, but not to be aggressive because then that’ll start having negative effects on your relationships, which you don’t want. That will increase more stress. So be assertive without being aggressive.
Number 22, manage your time effectively.
If you run out of time, the levels of anxiety start to go up. It goes back to our saying, no conversation goes back to our procrastination conversation. Managing your time effectively is going to be a valuable tool in reducing stress.
And number 23, don’t be afraid of mental health professionals
Counselors, therapists can have a great impact on your ability to be able to handle these stressful situations.Sometimes that’s the only safe place that we have to be able to have these conversations or maybe the only effective place. Sometimes we may have a safe person that we can talk to, but without the skill of a therapist might not be able to, to lead you in a way to a point where you’re, you’re feeling better and actually seeing the changes that you need. And don’t be afraid to seek out the help of a professional.
There you have it. There’s 23 ways to help reduce stress. There’s so many different things that are out there in those 23 ways are just scratching the surface. You may already have something that you do that helps you relieve stress. So what is it that you do now? Does it help you? And if it helps you do it, do as much of it as you can. If you don’t have something, I just gave you 23 different ideas. You can try a few and see how they work for you. And if they help then just keep on doing it and you’ll see your life change. I’m dr. Mel. Tonkins hope you have a great day and we’ll see you later.