{"id":16276,"date":"2018-04-02T20:40:14","date_gmt":"2018-04-02T20:40:14","guid":{"rendered":"http:\/\/www.sparkvisionnow.com\/?p=16276"},"modified":"2018-04-02T20:40:14","modified_gmt":"2018-04-02T20:40:14","slug":"30-days-ways-to-reduce-stress","status":"publish","type":"post","link":"https:\/\/sunneez.com\/sparkvision\/30-days-ways-to-reduce-stress\/","title":{"rendered":"30 Days to Reduce Stress"},"content":{"rendered":"

30 Proven Ways to Reduce Stress: A 30-Day Guide to Reclaiming Your Calm and Well-being<\/h1>\n

We all have those moments where we feel like we\u2019re taking crazy pills,\u00a0 drowning in plain sight and out of control. These are moments where we\u2019re experiencing the negative impact of stress. So I want to help you by sharing 30 ways in 30 days to reduce stress.<\/span><\/p>\n

By definition, \u201cstress<\/strong>\u00a0is your body\u2019s way of responding to any kind of demand or threat. When you sense danger\u2013whether real or imagined\u2013the body\u2019s defenses kick into high gear in a rapid, automatic process known as\u00a0fight or flight<\/em>\u00a0reaction or the\u00a0stress response<\/em>.\u201d<\/span><\/p>\n

Given that April is\u00a0National Stress Awareness Month<\/b>, it seemed like the perfect time to touch on this heavy topic and share 30 ways in 30 days to reduce stress.<\/span><\/h3>\n

And, before we get too far, I must put out a disclaimer\u2026Stress has a valid role in our lives. It\u2019s one of our most human expressions when we process strain. There are times where stress can be the emotional trigger we\u00a0need\u00a0<\/em>to get to higher ground. However, the stress I\u2019m referring to in this article is the counter-productive kind. The kind that creates\u00a0unnecessary burden<\/i>\u00a0because of the false emergency alarm that\u2019s going off in our brain.<\/span><\/p>\n

The majority of stress that I\u2019ve personally experienced has been an inaccurate and inappropriate interpretation of someone else\u2019s demands which triggered me into my\u00a0fight or fligh<\/em>t state. I used to be Rocky when it comes to stress. Fighting with and for the most important things that HAD to be done ASAP.\u00a0You know that kind?<\/em><\/span><\/p>\n

It wasn\u2019t until I started an active mindfulness-based practice, set intentional boundaries and ignited regular self-care, that I was able to reclaim what elicited stress in my life and what was just part of being alive and getting my work done.<\/span><\/p>\n

So enough about what stress is and how sh!tty it feels. Let\u2019s talk about the best ways to de-stress and ignite self care. Let\u2019s get off the stress-filled emotional roller coaster and instead go for a peaceful walk on the beach (or in the park, in the city, etc.)<\/span><\/p>\n

Every single one of these recommendations is something I\u2019ve done personally, is at least semi-backed by research, and has worked for others I’ve known, also. <\/span><\/p>\n

I\u2019ve even put it all together in a calendar so you can easily map out your official\u00a030 Days to Reduce Stress<\/b>!<\/span>\"30<\/strong><\/strong><\/h3>\n

 <\/p>\n

    \n
  1. Define + Live in your Values<\/a>: <\/strong>Many people talk about their values, but they don\u2019t take time to define them for themselves. So how can you live in alignment with your values if you don\u2019t know what they are? Take a pen to paper and start writing out what you believe in and how you can live in those beliefs each day. Need a jump start?\u00a0Check out my Values Policy article<\/a>.\u00a0<\/span><\/li>\n
  2. Determine what is in and out of your control:\u00a0<\/strong>We often stress about things we have no power over.\u00a0Is it going to rain during our party? Will my boss be a jerk to me today?\u00a0<\/em>If we parse out what we have power over and what we don\u2019t, we can lean into the things that we can control and let go of the things we cannot.\u00a0<\/span><\/li>\n
  3. Spend time in nature<\/a>:\u00a0<\/strong>Reconnect to the universe through nature. When you connect to the environment around you, it\u2019s a solid reminder of how much bigger life is than your immediate issue.<\/span><\/li>\n
  4. Remove yourself from a toxic environment:\u00a0<\/strong>In the middle of a nasty conversation? Can\u2019t stand the people you work with? Physically remove yourself from the toxic space that\u2019s leaking its negativity onto your spirit. Not sure if you\u2019re in a toxic workplace?\u00a0Check out these 5 warning signs.<\/a><\/span><\/li>\n
  5. Set Boundaries<\/a>:\u00a0<\/strong>People learn how to treat you by the boundaries you create. If you leave it up to others to decide, you\u2019ll likely get the short end of the stick. Phrases like,\u00a0\u201cI have another commitment at that time,\u201d<\/em>\u00a0or\u00a0\u201cWhat would you like me to take off my to-do list in order to accomplish this new task on time?\u201d<\/em>can be very helpful.<\/span><\/li>\n
  6. Take yourself on a date:\u00a0<\/strong>Haven\u2019t gone to your favorite spot in a while? No need to wait for a date to make it happen! Take yourself where you\u2019d like to go. Personally, I love going to the movies alone.<\/span><\/li>\n
  7. Listen to music:\u00a0<\/strong>The soothing power of music is no secret. It has a unique link to our emotions, so it can be an extremely effective stress management tool. Listening to music that brings us a sense of calmness can have a tremendously relaxing effect on our minds and bodies.<\/span><\/li>\n
  8. Get a manicure or pedicure:\u00a0<\/strong>The circulation created when a technician is massaging your hands\/legs\/feet actually releases pent-up stress that your body is physically holding on to.<\/span><\/li>\n
  9. Take a nap:\u00a0<\/strong>Sleep can be one of the first things to go when we\u2019re stressed out. Racing thoughts keep us up and we need to catch our Zzz\u2019s in elsewhere. If you\u2019re not getting 6 to 8 hours of sleep at night, a nap can be a great way to recharge until you\u2019re back in a healthy routine.<\/span><\/li>\n
  10. Get a massage:\u00a0<\/strong>Massage\u00a0can help relax tight and painful muscles, improve range of motion in the joints, enhance circulation and lower\u00a0stress\u00a0levels. It may feel like a luxury experience, but it\u2019s worth every penny if it can physically release some of your tension.<\/span><\/li>\n
  11. Listen to a podcast:<\/strong>\u00a0Let\u2019s make sure it\u2019s an episode on a topic that you love and also brings you joy when you learn more about it.<\/span><\/li>\n
  12. Repeat a mantra:\u00a0<\/strong>Try one of these mantra\u2019s to play on repeat when you need the healthy reminder: \u201cAll situations are temporary.” \u201cThere is no wrong decision.\u201d \u201cI\u2019ve survived all the difficult moments in my past.” \u201cI am on the right path.\u201d<\/span><\/li>\n
  13. Meditate:\u00a0<\/strong>If practiced for as few as 10 minutes each day, meditation can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation. Need a guide? Check out the\u00a0Headspace\u00a0app.<\/a><\/span><\/li>\n
  14. Move your body:\u00a0<\/strong>Physical activity produces endorphins\u2014chemicals in the brain that act as natural painkillers\u2013and also improve the ability to sleep, which in turn reduces stress.<\/span><\/li>\n
  15. Drink tea:\u00a0<\/strong>Green tea contains an amino acid that produces a calming effect, and the act of drinking tea can be a relaxing ritual. Pick out some that make your taste buds dance and brew yourself a little relaxing treat each day.<\/span><\/li>\n
  16. Give someone a hug:\u00a0<\/strong>Physical acts of touch increase oxytocin levels. This chemical reaction can help to reduce blood pressure, which in turn reduces the risk of heart disease. It can also help to reduce stress and anxiety.<\/span><\/li>\n
  17. Cook a favorite dish:<\/strong>\u00a0Cooking can\u00a0help\u00a0relieve stress, enhance creativity, and build connection with others. Make sure you set aside blocks of time that are only for\u00a0cooking. This will make\u00a0cooking\u00a0more enjoyable and allow you to focus your energy on the task at hand.<\/span><\/li>\n
  18. Take a long shower or bath:\u00a0<\/strong>The heat of the\u00a0bath\u00a0mixed with Epsom salt increases the temperature of the aching muscles, helping them to relax, and blocks pain sensors which provide pain relief. Don\u2019t have a tub? Take a shower with Epsom Salt scrubs!<\/span><\/li>\n
  19. Read a book:<\/strong>\u00a0The written word can literally take us to other worlds in our mind. A book can feel like a vacation if it\u2019s the right fit for you.<\/span><\/li>\n
  20. Dance to music that makes you happy:<\/strong>\u00a0When the body feels good, the mind does, too. Any type of physical activity releases neurotransmitters and endorphins, which serve to alleviate stress.<\/span><\/li>\n
  21. Take a walk:\u00a0<\/strong>You can use this as a way to remove yourself from a toxic environment, connect with nature AND talk to a friend!<\/span><\/li>\n
  22. Sit outside:\u00a0<\/strong>Getting outside (especially if you\u2019re in an office all day) can be an instant state change. Particularly when the sun is shining and you can soak in the Vitamin D.<\/span><\/li>\n
  23. Do something creative:<\/strong>\u00a0Scientists discovered<\/a>\u00a0that no matter the artistic experience, about 75 percent of people experience a decrease in their levels of cortisol, a hormone that the body secretes to respond to stress. Go express yourself!<\/span><\/li>\n
  24. Watch a movie you enjoy:<\/strong>\u00a0This can be one of the best nostalgic experiences. I always watch Alice in Wonderland when I need a pick me up.<\/span><\/li>\n
  25. Practice yoga:<\/strong>\u00a0Yoga is proven to reduce stress, lower blood pressure and lower your heart rate. Namaste, anyone?<\/span><\/li>\n
  26. Indulge in a favorite treat:<\/strong>\u00a0Go treat yo\u2019self to something that makes you feel warm and fuzzy when you take it in.<\/span><\/li>\n
  27. Spend time with pets:<\/strong>\u00a0Studies show that interactions with animals can decrease stress in humans. Playing with an animal can increase levels of the stress-reducing hormone oxytocin and decrease the production of the stress hormone cortisol.<\/span><\/li>\n
  28. Practice gratitude:<\/strong>\u00a0Studies have shown that practicing\u00a0gratitude\u00a0on a daily basis can make you happier, lower stress, protect you from depression, help you sleep better, boost your immune system and improve your relationships.<\/span><\/li>\n
  29. Journal:\u00a0<\/strong>It\u2019s simply writing down your thoughts and feelings to understand them more clearly. Keeping a journal can help you gain control of your emotions and improve your mental health.<\/span><\/li>\n
  30. Talk to a friend:\u00a0<\/strong>Don\u2019t go at it alone. Often the simple act of making people aware of your stress can ignite empathy and support from others. We\u2019ve all been there\u2013and we can lean on each other to come back to a less stressful place.\u00a0<\/span><\/li>\n<\/ol>\n

    What if this month, you TRIED a handful of these and reflected back on whether or not they made a difference for you? <\/span><\/h4>\n

    Then you can create your own toolkit of what works for YOU! I\u2019d love to hear what your list looks like\u2013so let me know in the comments below.<\/span><\/p>\n

    P.S. I wrote this article WHILE getting a pedicure. I love practicing what I preach and I hope you will, too!<\/p>\n","protected":false},"excerpt":{"rendered":"

    30 Proven Ways to Reduce Stress: A 30-Day Guide to Reclaiming Your Calm and Well-being We all have those moments where we feel like we\u2019re taking crazy pills,\u00a0 drowning in plain sight and out of control. These are moments where we\u2019re experiencing the negative impact of stress. So I want to help you by sharing […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[18,9,10,13,35,21,22],"tags":[2,17,3,19,4,34,25,27],"class_list":["post-16276","post","type-post","status-publish","format-standard","hentry","category-emotional-intelligence","category-engagement","category-experience","category-leadership","category-mindfulness","category-reflection","category-values","tag-culture","tag-emotional-intelligence","tag-engagement","tag-experience","tag-leadership","tag-mindfulness","tag-reflection","tag-values"],"acf":[],"yoast_head":"\n30 Days to Reduce Stress - Sparkvision<\/title>\n<meta name=\"description\" content=\"Discover 30 ways in 30 days to reduce stress. 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