Top Tips for Reducing Stress

There's not a single person on earth without stress. Stress is as natural as breathing, whether it's a major crisis or some minor issue. That's why we need to learn how to deal with it.

Stress is part of everyone's lives, and there's no escaping it. Even the happiest people on the planet have it in their lives.

The body's ability to experience stress isn't bad, but it can become toxic if you don't handle it correctly. The best way to manage stress is to analyze it calmly.

There will always be stress in your life, so it's up to you to learn how to deal with stress and get rid of it.

So what can you do to manage it? Try these tips:

1. Do some physical exercise.

While it might seem contradictory to combat stress with physical exercise, exerting your body can help you deal with mental stress.

You've probably realized that people with a good exercise routine are healthier and happier.

● Exercise can relieve brain fog, relieve stress, and help you feel more in control of your emotions.

A good exercise routine can also support quality sleep, a fundamental for stress management.

● To begin exercising, you might try taking a 30-minute walk in the evening or attending a karate lesson. Then, stick to it for at least four weeks.

● You'll find that the positive effects on your health, mind, and mood will make exercising a regular part of your routine.

2. Focus on your breathing.

A simple task like focusing on your breathing can quickly calm you down. Focus on breathing in and out. Count how many seconds it takes for one inhalation and exhalation.

● At first, this might sound like an easy goal. But you may be surprised that it can be difficult to concentrate on your breathing. However, it gets easier the more you practice.

● The best thing about breathing is how you can do it by yourself. It won't bother you if people are around because they won't know what you're doing.

3. Limit the amount of caffeine you ingest.

Drinks like coffee are causes of stress for most people. Caffeine has a stimulant effect that creates anxiety for some and causes them to feel jittery.

● Instead of drinking coffee, try drinking green tea in the morning or herbal tea at night. The herbs in tea have calming properties, helping you relax and fall asleep.

● And although you may feel tempted to drink several cups of coffee during the day, ensure that you do so in moderation.

4. Spend time with your family and close friends.

Your social support system can have a major positive effect, helping you deal with your stress. If you don't currently surround yourself with loving and supportive people, reach out to them and build stronger connections with them.

● A research study found that when women (especially) spent more time with their children and close friends, that bond released oxytocin. Oxytocin is a hormone that promotes feelings of calm and relaxation.

● That does not mean women are the only people who benefit from spending time with their loved ones. Men also experience similar health benefits when they spend time with their spouses, children, and friends.

Managing stress is about building solid relationships with those around you. It involves putting your needs aside for the needs of others.

Also, remember that physical exercise is a great way to reduce stress, which can help you build and maintain healthy relationships with the people you love. Let this circle of positivity work for you!

Learn more about your health online when you read the rest of our information here about: Stress Management online guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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What You Need to Know about Alcohol and Stress

Alcohol and stress have a complicated relationship. An occasional drink can help you to feel happier and more relaxed.

On the other hand, heavy and prolonged consumption increases your risk for anxiety, depression, and other undesirable consequences.

Much of this is due to how alcohol affects your brain. When you’re healthy, your body deals with stress by increasing hormones like cortisol that prepare you for action, and then quickly restoring the usual levels once the challenge has passed.

Relying on alcohol disrupts this balance. Your stress responses become less efficient, and you may build up tolerance, so you have to drink more to achieve the same effects.

Meanwhile, your drinking may create additional sources of tension. You may develop mental and physical health issues, and your drinking may interfere with your relationships and career.

You can break the cycle if stress is making you drink more, and your drinking is causing more stress. Try these tips and reach out to your doctor and your loved ones if you need more support.

Tips for Dealing with Stress:

1. Think positive.

Pay attention to the wonderful things that happen each day. Remember that hardships are temporary. Try to find the humor in difficult situations.

2. Plan ahead.


Identify potential obstacles before they occur. It’s easier to stay calm when you recognize your options and have a plan of action to pursue.

3. Focus on solutions.

Devote your energy to overcoming a challenge rather than complaining about it. Concentrate on the things you can change. Find ways to turn setbacks into opportunities for learning and growth.

4. Eat healthy.

Self-care makes you more resilient. Nourish your body and mind with a balanced diet rich in whole foods and fiber. Limit your intake of sugar, salt, and empty calories.

5. Sleep well.

High quality sleep promotes healing. Go to bed at the same time each night so you'll wake up feeling alert and refreshed.

6. Exercise regularly.

Physical activity reduces stress hormones and lifts your spirits. Enjoy a variety of workouts so you’ll stay motivated while you build up your strength and condition your heart.

7. Live mindfully.

Meditation and deep breathing can help you calm uncomfortable emotions and racing thoughts. Practice on your own or browse for instructional videos and apps online.

Tips for Drinking in Moderation:

1. Set limits.

Decide how many drinks you’ll have before you get started. That way you’re less likely to overindulge. You may also want to schedule alcohol-free days or weeks.

2. Slow down.

Pace yourself by sipping your wine. Stay hydrated with a glass of water in between each alcoholic drink.

3. Eat a snack.

Alcohol enters your bloodstream more gradually when you have food in your stomach. You still need to drink responsibly, but a snack gives you some extra protection.

4. Resist peer pressure.

Do you find yourself drinking more when you’re around some of your friends or coworkers? Create strategies for dealing with such triggers, like suggesting activities that don’t involve alcohol.

5. Avoid binge drinking.

There’s a big difference between having one drink a day for a week and having 7 drinks in one evening. Stick to the conventional guidelines for no more than 1 or 2 drinks a day.

6. Ask for help.

Moderate drinking is safe for most adults, but you may need to give up alcohol if you have certain medical conditions. Talk with your doctor about the appropriate decision for you.

Positive thinking, relaxation practices, and self-care are more effective than alcohol when it comes to handling stress.

If you think your drinking may be affecting your health and wellbeing, call a community hotline or ask your doctor about resources that can help you get back on track.