10 Ways to Reduce Stress You Can Do at Home & Work

Table of Contents

• Introduction

• Fight or Flight Response

• How Stress Impacts You Mentally and Physically

• 10 Ways to Reduce Stress

• Free 20 Minute Consultation with FP Counselling

Depression can be both emotionally and physically painful. It can prevent you from doing the things you enjoy most, like seeing your friends and family. It can also impede you from doing the things you need to do in life, such as working or even going to the grocery store.

Stress is something we are all too familiar with in this modern world. Stress from work, personal life, constant notifications from smartphones, deadlines, unreasonable bosses, societal pressures to look a certain way, and the list goes on. Below I will outline ten strategies to help you reduce and manage the stress in your life.

Fight or Flight Response

Your body and mind are equipped to cope with stress for short periods of time, but prolonged stress can start to take a toll on your health and well-being. Your nervous system has an incredible way of responding to stress. The sympathetic nervous system becomes activated, otherwise known as the fight-or-flight response. Your heart starts racing, your pupils dilate, your muscles tense, and other bodily functions such as digestion slow down.

These responses were all once helpful when you were being chased by a tiger and fighting or running for your survival. These responses are not so helpful when responding to endless emails or when you’re stuck in traffic on a daily basis.

When you experience stress on a consistent basis like this, it can become chronic and it can lead to a number of physical and mental health issues.

How Stress Impacts You Mentally & Physically

Prolonged stress can lead to mental health issues such as depression and anxiety. Further, when you experience stress on a consistent basis, it can become chronic and can lead to a condition called burnout.

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands (Smith, Segal, & Robinson, 2020).

Chronic stress not only negatively affects you mentally but physically as well. When you are stressed, a hormone called cortisol is repeatedly released in the body, which can inhibit your immune system making you more susceptible to colds and flus.

On a scarier note, chronic stress can lead to more serious diseases such as cardiovascular disease, autoimmune disorders, Alzheimer’s disease, and certain cancers. Research has shown that chronic stress can even create macroscopic changes in certain areas of our brains.

These are some of the many ways stress can negatively impact your mind and body:

Physical

• Frequent headaches

• Low Energy

• Frequently sick with colds/flus

• Chest/back pain

• Higher risk of heart disease and hypertension

• Lower immunity against diseases

• Upset stomach

Behavioral

• No longer enjoying the things you used to

• Sleep issues

• Eating too much—or too little

• Using more alcohol and/or drugs

• Relationship issues from negative interactions and putting stress on others

Mental/Emotional

• Obsessive thoughts, worries, and ruminations

• Feeling sad and depressed

• Feeling angry and irritable

• Feel anxious and “on edge”

• Burnout

• Difficulty concentrating

• Restlessness

10 Ways to Reduce Stress

There are many ways you can reduce stress in your life if you are actively willing to alter your habits. Below are 10 things you can start doing today to reduce the stress in your life.

Exercise

We all know it’s good for us, yet most of us don’t do enough of it. Exercise is one of the best ways to reduce stress and the results are usually rapid. You know how much better you feel after going for a brisk walk to clear your mind.

Exercise lowers stress by lowering the stress hormones cortisol and adrenaline, while stimulating the release of the feel-good neurotransmitters endorphins. Try going for a walk on your lunch break at work or doing some stretches between meetings. Little bursts throughout the day can go a long way in lowering stress.

Read more: The Effect of Exercise on Mental Health.

Mindfulness and Meditation

Mindfulness has exploded in popularity in recent years but it’s a practice that has been around for centuries. Mindfulness is non-judgmental, present moment awareness. When you are stressed, your mind is often ruminating about the past or worrying about the future. Mindfulness interrupts these processes by allowing you to be fully present and in the moment.

Mindfulness can be practiced while doing simple daily activities such as brushing your teeth while you pay attention to what you’re doing on purpose. It can also be a more formal practice of sitting in mindfulness meditation and focusing on the breath while allowing thoughts to come and go.

Consider trying a free app to start your practice such as Insight Timer https://insighttimer.com/ or Calm https://www.calm.com/.

Breathing Exercises

Breathing exercises are some of the most effective strategies you can do to combat the fight-or-flight response in the body. The best way to breathe is using deep, diaphragmatic, or belly breathing. When we are stressed, we tend to breathe shallowly and rapidly which impedes our ability to complete a full oxygen exchange. Diaphragmatic breathing completes the full oxygen exchange, lowering blood pressure and reducing heart rate. 

Try the 4-7-8 breathing technique: 

• Breathe in for a count of 4 through your nose. 

• Hold your breath for 7 seconds, and breath out through pursed lips for a count of 8. 

• Repeat until you start to feel calmer.

Try Herbs

You’ve likely heard of drinking chamomile tea to help you relax, but did you know there are many herbs that can aid in reducing stress levels?

Ashwagandha is a supplement that has gained popularity in the wellness world in recent years. Ashwagandha has been found to significantly reduce stress and anxiety.

Another herb called Tulsi otherwise known as Holy Basil is also effective at reducing stress and protecting against damage caused by stress.

Lavender is also a powerful herb that can help ease anxiety and insomnia. Try sipping on one of these herbal teas throughout the day, adding a powder to your smoothie, or slowly breathe in the scent of lavender while doing your breathing exercises to boost the benefits.

Spend More Time in Nature

The more time spent in nature the less stress you tend to experience. Nature has the power to calm your nervous system and it connects you to something larger than yourself, making the issues that cause your stress seem insignificant.

• Consider walking or biking to work rather than commuting and take the scenic route.

• Face your desk towards a window so you can see the natural world throughout your day.

• If you don’t have a window in your office, add plants and greenery to your space.

Reduce Alcohol and Caffeine Intake

For many, alcohol is a way to wind down at the end of a long day. Alcohol may initially take the edge of and make you feel more relaxed, but it comes at a cost.

Using alcohol as a stress reliever is not a long-term solution, as it interferes with learning and using healthier coping strategies. Further, alcohol can increase anxiety in some individuals when the effects start to wear off.

Alcohol is a depressant, meaning it doesn’t promote energy, so it’s unlikely drinking alcohol is going to make you motivated to exercise or meditate. Lastly, alcohol negatively interferes with sleep, making you more likely to feel stressed the next day.

Coffee is likely a part of your morning routine and allows you to make it through your workday, but did you know that high amounts of caffeine intake can actually elevate the stress hormone cortisol? Coffee may help you feel more alert and provide a mood boost, but in excessive amounts, it can cause more stress.

Consider swapping your second cup of coffee in the morning for a Tulsi or Camomile tea.

Prioritize Sleep

Sleep is foundational for managing stress levels. Unfortunately, stress often leads to impaired sleep. Therefore, being intentional about prioritizing sleep and improving sleep is vital for stress reduction.

If you are struggling to get quality sleep, try sleep hygiene techniques such as turning off screens a couple of hours before bedtime, have consistent sleep/wake times, and follow a nighttime routine.

Identify and Reduce Triggers

You may go through life and not even realize what is contributing to the stress in your life. Often lives can be so chaotic that it’s difficult to slow down and pay attention to the triggers causing stress in the first place.

Take some time to slow down and identify your stress triggers. Is it work? A relationship? Personal expectations? A change in your life? Write your triggers down and once you have a sense of what is happening in your life see if there’s anything you can start to address directly.

Set healthy boundaries

Do you have a difficult time saying no? If so, you likely experience the stress of not having firm boundaries. Boundaries are not only essential for healthy relationships but also essential for managing stress in your life. Boundaries can be set with family and friends, bosses, and even with yourself. Assertively setting boundaries at work or in your personal life is important and something to strive for, even if it feels uncomfortable at first.

Start by setting a small boundary with yourself to go to bed on time each night or to follow your exercise plan.

Read more: The Art of Setting Boundaries.

Connect with Others

Turning to a friend or loved one in times of stress is one of the most natural things we do as human beings. Connecting with others can reduce stress, and provide one with a sense of meaning, purpose, and belonging.

Having a strong support network can also have a direct impact on your happiness and can reduce stress hormones, blood pressure, and heart rate. Social connection can reduce stress and give you a sense of meaning, purpose, and belonging.

Try making an effort to chat with your colleagues throughout the day or schedule regular meet-ups with your friends. Even if it’s virtual it still counts!

Consultation With a Psychologist at FP Counselling

If you are feeling isolated or don’t feel comfortable talking to the people in your life about your stresses, consider speaking to a counselor or psychologist. We can help you feel more connected and assist you in managing your unique stressors.

Meet our psychologists & therapists.

Consider taking advantage of our free 20-minute consultation to speak with a professional about your concerns.

References and Further Reading

• Alive. (2021, July 29). Stressed? These herbs are the 10 best calming herbs. Retrieved September 15, 2021 from https://www.alive.com/health/10-calming-herbs/

• Centers for Disease Control and Prevention. (2014, November 26). Module 6: Tips for setting healthy and safe boundaries to reduce stress. Retrieved September 15, 2021 from https://www.cdc.gov/niosh/docs/2015-102/module6.html

• Harvard Health Publishing. (2020, July 7). Exercising to relax. Retrieved September 15, 2021 from https://www.health.harvard.edu/staying-healthy/exercising-to-relax

• Harvard Health Publishing. (2020, July 6). Relaxation techniques: breath control helps quell errant stress response. Retrieved September 15, 2021 from https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control- helps-quell-errant-stress-response

• Heart. Spend time in nature to reduce stress and anxiety. Retrieved September 15, 2021 from https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/spend-time- in-nature-to-reduce-stress-and-anxiety

• LeBlanc, N.J., Marques, L. (2019, April 17). How to handle stress at work. Retrieved September 15, 2021 from https://www.health.harvard.edu/blog/how-to-handle-stress-at-work-2019041716436

• Mariotti A. (2015). The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future science OA, 1(3), FSO23. https://doi.org/10.4155/fso.15.21.

• Shields GS, Slavich GM. Lifetime Stress Exposure and Health: A Review of Contemporary Assessment Methods and Biological Mechanisms. Soc Personal Psychol Compass. 2017 Aug;11(8):e12335. doi: 10.1111/spc3.12335. Epub 2017 Aug 3. PMID: 28804509; PMCID: PMC5552071.

• Smith, M., Segal, J., Robinson, L. (2020, October). Burnout prevention and treatment. Retrieved September 15, 2021 from https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm