Stress Reduction Techniques to Improve Your Mental and Physical Health

Chronic stress has been linked with increased health risks, such as cancer, lung issues, heart disease, and liver disease. Stress is also one of the main contributing factors to depression, anxiety, accidents, and suicide.

Chronic stress can be caused by a sudden event, or by a series of traumas, events, or accumulations of minor stressors. If you are dealing with daily stressors, or symptoms of chronic stress it's important to integrate stress reduction practices into your daily life.

Essential Daily Self-Care Practices

  • Eat healthy, anti-inflammatory foods and reduce sugar intake. Sugar can cause your blood sugar and mood to crash.

  • Drink plenty of water, about half of your body weight in ounces each day.

  • Get plenty of rest. Quality of sleep can have a significant impact on your mental and physical health.

  • Breathe deeply throughout the day.

  • Don't check social media or email first thing in the morning. Excessive screen use and social media can contribute to feelings of loneliness, depression, and anxiety. Instead, do at least one morning ritual, (journal, exercise, meditate), before looking at a screen.

  • Avoid isolation and talk to uplifting people in-person or by phone.

  • Make a list of 10 things you're grateful for every day. Gratitude has been linked to greater well-being and happiness. You can write this down or visualize each item as you fall asleep at night.

  • Write a list of 5 successes at the end of each day. This will help you to orient your mindset in the direction of positivity and growth.

  • Exercise or do yoga every day to increase your strength, release stress, and reduce inflammation.

  • Release emotional stress through catharsis. Speaking to a professional counselor or coach can help you to let go of pent-up thoughts and emotions.

  • Meditate at least once a day for 15 minutes or more.​

Consistent self-care helps you to cultivate internal resources like resilience, grounding, and inner peace.

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