10 Strategies to Reduce Stress NOW!

Frazzled Hurried Women

You’re overwhelmed by the many things you have to do, a heavy work schedule, community events, attending to family and friends. Your heart pounds, you have a neck ache, back ache, poor digestion, and you have little or no patience for those around you.

If this description is all too familiar, it’s time to take charge of your stress before it takes charge of you! Stress is said to be responsible for 50-80% of all illness – a good reason to do something about it. Knowing your triggers is a good place to start.

1. a) Make a list of what’s bothering you b) Make a list of what’s going well in your life. Read each list over and over until you feel you have a better perspective.

2. Just stop and take a couple of deep breaths- right down to your belly. Do the “Ten Second Break”. Take in a deep belly breath to the count of four. Hold your breath to the count of four. Breathe out to the count of four. Repeat to yourself “I am calm”. Repeat a few times throughout the day.

3. Use positive self-talk to replace old negative message that often rumble through our heads causing psychological and emotional stress. Use messages like “I’m a worthy person”, I’m doing the best that I can”. “Look how far I’ve progressed and I’m still moving forward”. “I can get through this busy time”. “This too will pass”.

4. Get rid of the bound energy that lurks in muscles causing many physical problems. Get up and go for a brisk walk. Put some form of physical activity into your life on a regular basis. Hire a trainer for a few sessions if you don’t know where to start. Do some neck stretches or other “computer” stretches.

5. Feed your nervous system with quality foods. This immediately kick-starts energy. Reduce junk food; coffee, pizza, muffins, cakes, pastries, and other white flour products. Increase water, fruits and vegetables. Include protein at lunch to increase vitality for the rest of the day.

6. Take a high quality vitamin/mineral supplement and a high quality fish oil capsule daily to boost brain power, memory and quick-start your energy.

7. Call a friend and let them know what’s bothering you. It will make you feel better and they may give you another perspective on the issue. (The calming chemical oxytocin is released when women meet with other women.)

8. Commit to being focused, mindful of what you are doing as much as possible. Be in the moment instead of multi-tasking – it rattles your brain!

9. Put on music you enjoy. Immediately you will reduce stress and get back into homeostasis – normal functioning, which should be joyful, not miserable.

10. Drop one commitment that you don’t really need. You may just be over committed, which can become very stressful – especially to women who think they can be everything to everybody.