5 easy and powerful ways to reduce stress sustainably

In this fast-paced, modern world of 24/7 availability, it is not surprising that a growing number of us feel stressed out. Stress is a natural part of life; some amount of stress can even be helpful. The tricky thing about stress is that we have to keep adjusting the way we manage it regularly because our body acclimates to those new stressors we face regardless of their impact. It is automatic. 

So how can we create ways to manage stress sustainably? How can I reduce stress without losing my sense of self-discipline?

Photo by Karolina Grabowska

When you are stressed out, your mind switches to what we call the "fight or flight mode", which means that either you are hiding from something or attacking it. It's a natural mechanism that was made for protecting ourselves from threats and to a greater extent to solving problems by giving us this extra rush of adrenaline. However, when too much pressure occurs it affects your sleep, mood, motivation, energy levels, it is a vicious circle that can damage your sense of self-esteem. Yes, it can. 

Our brain is highly flexible, it can modulate itself through neuroplasticity. Long story short, the more you reinforce a practice, the better you get. This means that the more you worry, the better worrier you become.   

What we put into our body is the fuel to our engine and this is not exclusive to food. Thoughts, judgments, reactions are impacting our health on a profound level including our brain. When we are stressed we disrupt our homeostasis, which is our natural state of balance, it changes the way we perceive ourselves and the world around us. Once they are disrupted by stress, our brain, our body, and our whole self will have more difficulties adjusting back. Mind your negative self-talk, before it takes you over.

I'm going to cover some tips on how you can manage your stress better and integrate them into your day-to-day life so that you can build resilience over time until it becomes second nature. 

You might have read about some of those tips before and others not, but if you put them all together and use them regularly, I'm sure they will help you to manage your stress better.

Photo by Tatiana Syrikova

1. Create your ideal day

We often hear about morning routines and it is a task that can be tedious to manage. The way your start your day fuels you up for the rest of it. It's crucial to be kind with yourself and adapt the routine to what works best for you. I like to wake up around (8:00 AM) and take time for myself before I engage in any working activities.

It is different every day, but I realize that when I set my intentions in the morning I generally stick with it. It could be drinking a nice tea looking out the window or going for a walk, then take time to meditate or do some breathwork (this is non-negotiable) and organize my daily tasks according to my energy levels and time, their importance, and urgency. 

2. Honor what is important to you

Additionally to my tasks or things I “need to” do, I plan what I plan my “happy” activities: the "I chose to do" rather than "I have to do". For example: read for 30minutes, work out, or do creative work. It feels really good to have at least a loose plan of things that I do for myself, without necessarily putting a timer to it. But that’s how it works for me. 

I think too often we get caught up in big picture stuff that we forget that small things matter, 1% each day adds up to a lot at the end or you can even start by 5min "pleasurable" moments to punctuate your day. I often remind myself that: 

1% progress is 37 times better at the end of the year.

3. Move your body daily to strengthen your immune system

Being active releases natural endorphins, which is a self-made mood uplifter. 

Photo by Cliff Booth

I practice several types of yoga, running, and occasionally Muay Thai to respond to the various needs according to my state of being. Each type of physical activity may encourage positive stress on our muscles, our capacity to bring and keep our attention to our breath or body parts and foster our capacity to managing stress. 

When you exercise when stressed, it allows for better focus when doing difficult tasks because endorphins are released during physical activity. Not only can yoga help improve your concentration during a session, but trains your brain to extend this practice to life situations (become a better listener, reduce multi-tasking, focusing on what is important).

TIP : 10 or 15 min of evening Yin Yoga is tremendous to release muscle tension while also strengthening your body, and create the best conditions for a good night sleep. The more you feel rested, the more you will be up for your day.

4. A consistent meditation practice

As well as physical activity, meditation is also an effective way to manage stress due to the production of endorphins and serotonin that it generates. The happy hormones! When I began practicing meditation on my own, I started by focusing my attention on an external object (sounds, smells, surroundings...) or what we call an internal object (breathing, sensations in the body…).

You can as well meditate by practicing mindfulness meditation, which is the act of simply observing your thoughts and feelings without judgment. By doing this, you’re less likely to be overwhelmed by your emotions (like anger or sadness) because you’ll be able to acknowledge them for what they are, rather than identifying with them. 

Adding meditation to your daily self-care for 10min a day over a six-to-eight week period can help you to calm down and decrease your stress levels. Fantastic apps such as Insight timer, Petit Bambou, or Headspace. 

5. Spend time in nature / connect with animals

Another way to manage stress is by spending time in nature. It only takes 20 minutes in a natural environment to reap the beneficial impact of nature on your stress levels ; let it be a garden, a forest, or the mountains. That is because being surrounded by plants triggers positive emotions and reduces tension which again lowers blood pressure. 

TIP: If you do not have quick access to nature, having plants are a great way of enriching your indoor environment, by adding some green to your room or balcony. 

Being closer to animals has advantageous effects too. In Japan, the trend of "Cat Cafés" has exploded over the last years; people spend a few moments or hours per day to calm down with their furry friends. If, you have a charming neighbor with a friendly cat or dog, consider dropping by for a soothing moment.

Photo by João Jesus

Pets help us to lower our cortisol levels. Cortisol is one of our body's "stress hormones" that is produced by the adrenal glands at times when we need more attention or energy, for instance when you get lost.

There you have it! 5 easy and powerful tips to reduce your stress levels sustainably. Remember, a little bit of effort can go a long way in helping keep our bodies healthy and happy. It is not about doing everything perfectly, but daily, with consistency, something good for yourself. Start small & be kind to yourself!