7 Stress less tips to live happier
Let me paint the picture about the following few weeks:
-> Chasing the goal to close out this damn year at work and hit those business goals. STRESS!
-> Organising everybody’s presents. STRESS! Find the time to brave the crowds at the shops… stress! Maybe even financial stress!
-> Choosing the right and thoughtful presents. STRESS!
-> Planning everything for Christmas Day lunch. STRESS!
-> And there is still to think about Christmas dinner. STRESS!
-> Don’t forget about that relative who every year makes an ass of themselves and creates tension. STRESS!
-> Stress about the stress of it all really…
Then, happy new year! Another year starts and you’re still stressed. Maybe even more stressed than you are now!
Because I know this scenario is far too common, I thought I would end 2021 on a helpful note and write this article to give you my stress less tips: powerful actions you can take this year that will make an impact on your stressful life.
Stress less tips to implement this year
1️⃣ Go for stress management, not stress relief
2️⃣ It always starts with the right information
3️⃣ The power of the positive pose
4️⃣ Remove bad habits
5️⃣ Find an exercise routine that you can stick to
6️⃣ Practice acceptance
7️⃣ Prioritise ‘you’ and safeguard your energy
BONUS Exercise your brain
To help cover this topic and provide you with the best of the best stress less tips, I have enlisted Mariya Radysh - Thought leader on “How to thrive as a human being in the 2020s” - to give us her thoughts and expertise.
I would like to start by saying, personally, I believe that a stress-free existence is just not possible, perfect everlasting balance is a shareable social media ideal but it is not realistic, especially in the world we live in.
What is stress?
So let’s start simple to understand what is happening to our body/mind when we are in stress mode.
“Stress is your body’s response to changes in your life. Because life involves constant change—ranging from everyday, routine changes like commuting from home to work to adapting to major life changes like marriage, divorce, or death of a loved one—there is no avoiding stress”.
A healthy amount of stress that comes and goes helps us to stretch out of our comfort zone, to transform. In particular, to become more resilient, skilled, etc. Chronic stress, however, hinders all of that. When we are stressed out chronically our brain and body do not function as they normally would. We get stuck in a survival mode as if we are in danger 24/7. Among many consequences there are such as:
Personal development becomes unimportant.
We can't form and maintain proper relationships with other people.
We create an 'environment' favoured by bad microbiomes (for example, candida) and hindering good gut bacteria resulting in an array of health issues (both physically and mentally).
When asked about any recent breakthroughs in research that can help people stress less, Mariya says:
“I am delighted to see that more and more experts realise that our mental wellbeing is interconnected with and depends on our physical health. Specifically, when we improve how we sleep, eat, breathe we take ourselves on a very different level mentally. We tend to think that stress is in our mind. However, it is actually in our body”.
Our stress less tips if stress consumes you
Yoga and meditation practises can help… that has been said a billion times. If you haven’t tried it, jump on and download Smiling Minds or Headspace and try for one month after reading this article. Each day for 10 mins.
Assuming you already tried that and it didn’t work for you to the required level… now what?
Stress less tip #1: go for stress management, not stress relief
I asked Mariya what she does to stress less and her response was :
“I have been chronically stressed out and anxious for over 3 decades. Two things have helped me to regain control:
Making myself more and more resilient. In particular, thanks to getting proper sleep and improving my skill of confidence (aka courage).
Identifying and one by one eliminating sources of stress. For instance, I said 'no' to junk food, cut ties with certain people, got an electrical desk (so I wouldn't sit more than 4 hours a day), stopped multitasking, started getting out more and spend more time in the sun, ceased using a microwave and Bluetooth connection.”
From my point of view, as a life coach focused on behaviour and habits, it’s all about implementing achievable actions that will get you to recognise stress and alleviate it before it becomes an issue for you.
Stress less tip #2: it always starts with the right information
With any work related to ourselves, I am a firm believer that clarity of the situation via unemotional and detailed information is where we must always start.
Yes, many things are stressful however many are just not worth the pain.
Firstly, you need to start understanding your stress points. These are called micro-stress doses.
Over the next week, journal at the end of each day, the things that are bringing stress to your life. Now these can include simple things like how you are waking up in the morning and starting your day, your alarm waking you from deep sleep after a late night is your first stress for the day.
As your micro-stresses build and build over the course of the day, you are getting closer to your threshold. When you reach that threshold, the emotions are running rampant and the feeling of being overwhelmed is upon you.
Journal prompts to stress less:
What were your micro-stresses?
What triggered them?
What could you have done to reduce the occurrence or impact?
Stress less tip #3: the power of the positive pose
This might not be top of mind but positive body language can have a massive impact on your life!
Studies show that people who use positive body language have a profound impact on themselves and those around them. Positive body language changes your attitude and then allows amazing hormones to get flowing or in some cases stop flowing.
It increases testosterone and it decreases cortisol. Some research shows that the impact can be 20+% in testosterone and even more of a % decrease in cortisol.
This amazing combination helps with clarity, decision making, taking action, meeting tough moments and deadlines head on all of which (bonus!) increases your confidence. And you know what confidence helps with? Decreasing your stress levels aka stress less.
Stress less tip #4: remove bad habits
If bad habits are pulling you down and this is, in turn, bringing stress to you then this great framework from Behavioural Scientist BJ Fogg is a beauty. It’s short, not complex and can be tried by anyone… including you!
Make a list
Identify the cause
Remove the cause or make it harder
Keep it simple
Reward your improved behaviour
Allow the mistakes as you grow
Stick to it
Stress less tip #5: find an exercise routine that you can stick to
There is never any point to starting out with a plan that is nearly impossible to execute.
What I mean by that is, trying to start out going to the gym 6 days a week and working out for 90 mins is unlikely because it’s too much, too quickly. In most cases, it ends with you giving up and then stressing about not going! Shiiiiiiiit, right!?
Instead, build it up!
Just start with working out each day for 15 minutes, that’s it! Don’t worry about running the block, put your shoes on and walk the block.
Why can this help stress less?
Exercise provides an outlet.
It is a distraction that gets your mind in the moment of your exercise not focusing on the things that are bringing you stress.
It’s a wonderful natural high when those endorphins are flowing.
Stress less tip #6: practice acceptance
What is one of the biggest reasons most people stress?
It’s the internal battle we are having against the external reality we are in.
(let’s read that again) It’s the internal battle we are having against the external reality we are in.
Stressed about something someone says.
Stressed about being stuck in traffic.
Stressed about not being happy where you are in life right now.
It’s time to just accept the reality of the moment. Stop fighting against what has already happened. Accept this is where you are at but then, start to form your plan on how to move in a different direction. The direction of the life and mindset you want.
Simple acceptance mantra to repeat to yourself that will help you stress less:
“I cannot control [insert reality] but I can control my next action.”
Stress less tip #7: prioritise ‘you’ and safeguard your energy
Lastly, I asked Mariya if there was one thing that is a must do for people who regularly stress as they start the new year and eventually get back into full swing of work/life and her brilliant response was:
“Energy is the most important asset that we have. Make a list of everything that helps you personally to recharge. It could be taking a walk, getting a goodnight sleep, spending time with family members, calling a friend, having 'me' time, cooking healthy meals, doing a meditation, reading a book, dancing to a song, gardening, etc. Once you have created your 'energy' list, schedule all of those things into your calendar. Everything else should be scheduled only after you have created for yourself a realistic and sustainable 'energy' timetable.”
Well there you have it, your very own stress less tips to live happier in 2022. If you don’t really know what to do next, here’s the simplest starting point:
try gathering the information of your current reality, then
pick 1 or 2 of those tips you can adopt.
If you found value in this, please share with someone who could do with less stress and a happier life in 2022.
Look after yourself, have a safe and wonderful start of the New Year…You got this!
If you have any further questions, Mariya and me would be happy to answer them.
Email me direct or DM me on IG @luke.fenwick and contact Mariya through her Linkedin profile.
Thanks for reading... be safe, be present, be you.
**BONUS** Stress less tip: exercise your brain
Want even more ways to reduce anxiety and stress less?
This awesome article 6 Neuroplasticity Exercises for Anxiety Relief has so much goodness, exercises you can absolutely adopt tomorrow.
