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7 Ways to Reduce Stress



Holidays can be stressful, especially in 2020! Don't worry, we've got the fix. Take control of your stress and get more JOY this holiday season with...

7 Ways to Reduce Stess!


1. EXERCISE

Exercise has direct effects on stress mitigation and management.  Exercise frequency is tied to mood and brain chemical mediation, so focus on exercise being your weekly habit.

2. EAT HEALTHIER

Plant-based diets and herbs can reduce systemic inflammation which can manifest as sleep and mood disturbances. Consumption of green tea, supplementing omega-3 fatty acids, turmeric and curcumin have all shown benefits that improve mechanism of stress.

3. REDUCE CAFFEINE INTAKE

High doses of caffeine can increase anxiety, jitteriness, and anxiousness. Caffeine heightens sympathetic responses and can negatively affect quality sleep - reducing recovery from stress. Those with insomnia from stress should focus on limiting their caffeine intake.

4. SPEND TIME WITH FAMILY & FRIENDS

While social distancing creates some social challenges, support from friends and family can help reduce the effects of stressful times. Positive social engagement can increase the release of oxytocin. If distancing is required, set up family and friends video call times and plan engagement opportunities. Be sure to avoid conversations about the pandemic and economics as these topics are causing much of the mounting stress.

5. INSIGHT YOUR INTERNAL SENSES

Burning a scented candle, reducing light volume and listening to soothing music while sitting comfortably is known to help reduce one’s feelings of stress and anxiety. Certain scents have been reported to promote relaxation such as lavender, bergamot, chamomile and orange blossom for aromatherapy.

6. LAUGH

It is said that laughter is medicine. The impact of the brain’s response to laughter is notable. It is hard to feel stress when one is laughing as it turns off the stress response and reduces muscular tension. It’s good for your health, and there are unlimited categories for laughter on YouTube and other readily- accessible forms of entertainment.

7. UNLOAD YOUR PLATE

Learning to say “NO” is key to controlling stress from mounting responsibilities. Both actual and perceived demands weigh heavily on the mind and increase stress and anxiety. Identify where you can take control over the parts of your life that you can change and remove excess ‘stress baggage’. By making a list, checking it twice, and balancing responsibilities you can reduce overall feelings of being overwhelmed.


Source: NCSF (National Council of Strength & Fitness) 2020


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