37 Ways to Reduce Stress for a Longer, Happier Life

By Mike DuBose with Blake DuBose and Dr. Surb Guram, MD

 

As many studies have shown, stress can lead to a wide array of physical and mental problems that have the potential to harm, disable, or prematurely kill us. But what can we do about it? Many of us bring stress into our lives with the decisions and life choices we make. Often, we feel paralyzed or helpless to change our situations; however, if we chose to act in a positive way rather than complain, we could break the cycle of anxiety and unhappiness. Here are some simple steps (based on scientific research and recommendations from health professionals) that we can all take to decrease stress and improve the quality of our lives:

 

Do Your Research (and Planning)

 

1. Take a stress self-assessment: Set aside some time to make several lists. First, write down things that make you happy. Second, make another list of issues and/or people that precipitate unhappiness and contribute to your stress (for example, anything that keeps you awake at night). Finally, record any symptoms of stress that you are experiencing, such as weight gain (or loss), digestive problems, headaches, insomnia, lethargy, pain, fatigue, and emotional issues like anger, irritability, bitterness, and sadness. Basically, you want a detailed log of your common causes of stress and the symptoms or results that you are experiencing.
2. Obtain a thorough physical from a medical doctor: Preferably, seek out an internist, who has received extensive training on the diagnosis and treatment of diseases. Bring the lists you created during your self-assessment period and discuss them with your doctor at your appointment. In addition, blood tests and other examinations may reveal medical abnormalities, such as a malfunctioning thyroid, that could be contributing to your stress and anxiety. If you are experiencing major stress, ask your physician for C-reactive protein and cortisol tests to detect inflammation in the bloodstream.
3. Based upon these assessments, create a plan to reduce stress in your life: Some stressors may be handled quickly and easily; others may require more time (for example, changing jobs). A few may be outside of your control, and you will have to adjust your response to these sources rather than eliminating them. It is helpful to solicit input from wise individuals, friends, relatives, or professionals when developing your plan. Think carefully when developing the plan, as some issues may be hiding in your subconscious mind.
4. Once you have created your plan, take baby steps to implement it: Remember that “Rome was not built in a day.” You will experience frustrations and setbacks, but continue one small step at a time. It probably took a while to arrive at your stressful state, and it will take effort and time to dig your way out of the pit! Your plan should provide you with hope for the future, which is a key element in changing one’s circumstances and negative behaviors.

 

Strengthen Your Body

 

5. Exercise: One of the best medicines for dealing with stress is to perform some type of vigorous exercise for 30 minutes a day. Physical activity releases feel-good chemicals into your body, and exercising regularly can help you lose weight and build confidence. Good exercise options include brisk walking and climbing stairs, neither of which require any monetary investment or gym membership.
6. Eat healthily: People who are under stress tend to make unhealthy food choices, which can lead to weight gain, adding even more anxiety. Eating a healthy diet with four or more servings of fruits and vegetables each day also decreases harmful inflammation hormones. If you are overweight, research some healthy eating plans and try a proven method like a low-carb diet. If you need inspiration, visit mikedubose.com/weightloss to learn how I lost 35 pounds.
7. Get a full eight hours of sleep: Sleep deprivation decreases our ability to deal with stress, limits productivity, and inhibits intellectual abilities. Turn off all electronics at least one hour before bedtime so you can relax and ease into “sleep mode.” If you have problems sleeping, try taking natural supplements like melatonin (begin with 1 mg) before bed. Also, reducing caffeine intake (especially after 3 PM) and increasing exercise before 6 PM may help. If problems persist, consult a physician and inquire about taking a sleep study to determine the root cause. You may have a disorder called sleep apnea, which actually causes you to stop breathing for short periods during the night. Sleep apnea promotes fatigue, anxiety, and stress, and it can shorten your lifespan in the long run. You may also want to speak to your doctor about trying a sleeping agent (like temazepam 15 or 30 mg, which has fewer side effects than some other sleeping medications).
8. Study your medicines: Use reputable websites like drugs.com to learn the side effects of the prescriptions and supplements you take. Nearly all medications have some type of side effect, and yours could be the source of your anxiety or depression. Many affect the central nervous system and can lead to insomnia and nervousness. Your supplements may also contain harmful amounts of stress-inducing caffeine. It is helpful to use a “drug cross-checker” on medical websites to determine if any of the medicines or supplements you are combining could have serious interactions.
9. Try a massage: Whether from a chair or a masseuse, a massage not only relieves tense muscles, but also induces a state of mental relaxation.

 

Improve Your Environment

 

10. Surround yourself with positive people: There’s nothing worse for individuals who are under stress than hanging out with negative, pessimistic individuals who will drag them down further!
11. Leave stressful jobs: If your job is making you miserable, start looking for another one, even if it pays less or is less prestigious. There are plenty of wealthy people who live stressful, unhappy lives. Don’t be one of them; it’s not worth it! (See mikedubose.com/jobhunting for an informative article on new job-hunting techniques.)
12. Decorate your surroundings: Take a look at your home and office for ways to brighten up your environment. For example, hang some art or your favorite pictures on the walls and get some non-flowering plants. I have a large painting of Paris in my home office and I instantly feel good when I view it, remembering our visits. Some researchers say that using soft, warm lights in the office (rather than harsh fluorescent lights) can give a calming effect. Even painting the walls certain colors, such as blue, can create a more peaceful, relaxing vibe.
13. Sniff some scents: Scents such as lavender have consistently been shown to reduce stress levels, according to government reports. A February 2014 Wall Street Journal article explained that this is because certain scents appeal to the brain’s limbic system, which is responsible for emotion, memory, and motivation. Major retail chains, hotels, and airlines have subtly introduced fragrances to their environments to enhance sales and reduce anxiety. If you are not allergic, try lighting a scented candle to bring about a peaceful mood.
14. Listen to soothing music: Research points to various ways that music can reduce stress, including triggering calming biochemicals. Because I love Hawaii, music by the Hawaiian band Ho’okena is one of my favorites. I also find Jim Gibson’s piano music very soothing while driving, in the office, or at home.
15. Reduce clutter: Examine the places where “stuff” tends to accumulate—including your home, garage, attic, office, car, closet, and desk—and organize them. Clutter often frustrates individuals because they feel crowded or can’t find things, leading to increased stress and anxiety. If you haven’t used an item in two years, trash it or give it away.
16. Shut down the electronics: A new threat in the home and workplace is technology addiction, which can include obsessively checking e-mails, always listening for the buzzing of an instant message notification, and other stressful habits like constantly checking stocks. According to a 2014 NBC News report, the average Facebook user checks his or her account about 20 times a day and engages his or her smartphone more than 100 times daily! To reduce stress, turn off sound notifications and pop-ups for e-mail and other messages and designate just a few times to check them each day.
17. Avoid watching TV news and radical commentaries: Watching cable news programs, especially multiple times each day, can add stress, anxiety, anger, and even depression to your life! While I read four daily newspapers and online sources extensively, I rarely ever watch the negativity-laden TV news. These shows seem to want you to believe that the world is in awful shape and nothing good ever happens in it!

 

Build Strong Mental and Emotional Health

 

18. Seek professional help: If you find that you are an obsessive worrier, overly anxious, depressed, fearful, or too easily stressed, have an honest discussion about it with your physician. He or she may be able to prescribe medications that can help. For example, small doses of drugs such as clonazepam (or its name-brand version, Klonopin) can shut down anxiety and obsessive worry. A professional therapist or counselor can also teach you how to deal with stressful times in your life. To find an experienced professional who fits your needs, talk to your doctor and look for someone trained in cognitive behavioral and mindfulness therapy. Your friends, spiritual leaders, and insurance carrier can also provide good suggestions. Once you have several potential therapists in mind, interview each to find the best one for your personality and requirements. Don’t allow the stigma attached to mental challenges to keep you from seeking professional help! We all need someone to talk to from time to time. A combination of medication and counseling works best for most individuals.
19. Let go of the past: It’s very difficult, but finding solutions to unresolved conflict, releasing bitterness, and forgiving those who have wronged you will set you free. Holding onto these things only reminds us of unhappy times and fosters stress and anger. I rode down the unhealthy path of resentment and bitterness myself, but fortunately was able to forgive and forget (see mikedubose.com/bitterness for my story).
20. Talk to yourself: This form of self-hypnosis works particularly well for me, and its effectiveness is also supported in scientific literature. When I have a stressful thought, I tell myself, “I will not think that way” or “It will not help me to worry about this.” After a while, I was able to desensitize myself when thinking about my painful past. Conversely, if you tell yourself (and others) over and over that you’re a worrier or anxious person, you will transform yourself into one! In some cases, a trained hypnotist can help you release stress and unhealthy habits. I recommend Dr. Fredrick Mau with Watermark Hypnosis and Counseling (visit watermarkcolumbia.com for more information).
21. If you have lost a loved one, allow yourself to grieve: The death of a friend or family member is one of the most devastating, stressful occurrences to happen to anyone. If you experience such a loss, seek out grief classes at a local church or see a professional counselor who is trained in helping individuals go through the grieving process. It takes time to heal, so be patient with yourself.
22. Take breaks: Take short intermissions during work hours, especially to get away from the office at lunch. Try inserting short bursts of exercise throughout the day, like walking up and down steps for 10 to 15 minutes—it’s an excellent stress reliever.
23. Slow down! If you are overly stressed, too many commitments may be the culprit. Reduce the number of activities you are involved in to only those you enjoy doing or are truly passionate about. Learn to politely say “no” to people who ask you to do things that frustrate you or usurp your valuable time. If you have a family, limit the number of activities your children are involved in, too. Sometimes, it’s better to just let them be kids and play instead of trying to create future superstars. (With this in mind, my wife and I always limited our children to one or two activities at a time.) All of us, adults and children alike, need time to have fun, relax, and enjoy life, instead of running frantically from one activity to another!
24. Have fun: Throughout the year, plan some fun things to do that will allow you to rest, relax, and recharge. I take short vacations every 60 days to get away from it all. You need something to look forward to that breaks the monotony and adds a little excitement to your routine, even if it’s just something small like a nice dinner, weekend trip, or massage.
25. Laugh it off: Laughter can reduce stress, according to several studies. During some stressful times, I watch humorous movies such as Home Alone—which makes me laugh so hard I cry, releasing endorphins into the bloodstream!
26. Meditate: There is growing evidence that meditation can help reduce anxiety. Even just taking deep breaths forces our bodies and minds to calm down and promotes relaxation. Removing all worries from one’s mind can be difficult, so it can be helpful to start out with a few simple mini-sessions throughout the day. Put on some soft music (try artists such as Ron Allen or Dan Gibson, who are used in many spas) or noise-canceling headphones and visualize your favorite peaceful place. Taking deep breaths, attempt to clear out your thoughts, keeping your mind from darting around. According to a December 2014 NBC report, when four of the worst-performing schools in a California district began meditating in the classroom for fifteen minutes each day, suspensions fell by 75%, attendance increased to 98%, and academic performance rose from the bottom percentiles to the upper middle!
27. Focus on one thing at a time: Multi-tasking is generally less effective in the long run because it takes time to adjust after switching from one activity to the next. According to a May 2013 New York Times article by Bob Sullivan and Hugh Thompson, “Gloria Mark of the University of California, Irvine, found that a typical office worker gets only 11 minutes between each interruption, while it takes an average of 25 minutes to return to the original task after an interruption.” Most research indicates that the brain can only successfully manage two activities at a time before productivity and focus suffer.
28. Be realistic: Know your limits and stay within them. While it is helpful to stretch your mind and body, constantly setting yourself up for failure is frustrating and stressful. So, establish realistic career, relationship, personal, and health objectives. For example, I desired to lose weight. After careful study, I set a goal of losing one pound per week for 35 weeks, and it worked!
29. Avoid perfectionism: It’s one of the worst issues you can have, since you expect to have a perfect life and demand that people around you think and behave as you do…and when things go wrong or individuals don’t live up to your expectations, the stress level accelerates! It’s OK to make mistakes and fail…it’s just important that you learn and grow from it.

 

Take Simple Steps Today for a Better Tomorrow

 

30. Stay organized with “to-do” lists: Every week, I develop a list of things I need to complete, separated by level of importance. Then, each day, I select actions based on at least a few “must-do” items from the list. For things like running errands, I find it helpful to envision the route I’ll be taking and arranging the order of errands for maximum efficiency. Sometimes, it may be best to check some easier items off the list first to promote a feeling of accomplishment. Then, you can block out all distractions and “get into the zone” on an important project.
31. Keep a journal: Taking notes when you feel stressed or anxious can help you identify and avoid stress triggers.
32. Do something you enjoy: Volunteer work, hobbies like gardening, creative activities like arts and crafts, and playing with pets all release anti-stress hormones in the body.
33. Reduce stress at work: Since stress can negatively impact workplace culture and productivity, it behooves leaders to promote a healthy work environment. For more information about building less stressful workplaces, visit mikedubose.com/workplacestress.
34. Work on your relationships: With the divorce rate at 50% for couples under 60 years old and 60% in older individuals, many marriages are clearly cracking under pressure! Having a good marriage is easier said than done, but a healthy, loving relationship with your spouse can add years to your life and reduce stress. The key to success: place your spouse first in most things you do. Your relationships with relatives, in-laws, and friends can also increase your stress levels (especially if you are caring for elderly parents in their declining years) so put time into improving those as well.
35. Live within your means: Financial problems are a major culprit in creating stress and worry. If you find yourself significantly in debt, a financial counselor can help lead you in the right direction. Developing a detailed budget designed to save money (and sticking to it) is a great first step. It’s an incredible feeling going to bed every night knowing you don’t owe anyone!
36. Be more spiritual: Research suggests that religious individuals experience less anxiety and fewer psychiatric problems, often living longer than the general population. Remember that if God created the universe, He can help you too!
37. Don’t procrastinate: Waiting until the last minute to do things sets the body’s “fight or flight” reaction into motion, releasing adrenaline and other potentially harmful hormones into the blood. Procrastination can be genetic or learned. Some related issues are chronic tardiness, disorganization, cramming too many activities into too small of a time window, lowered productivity, and an “uptight” personality. Personally, I used to struggle with procrastination, until I realized that it’s counterproductive to a healthy, successful, and peaceful life. Now, I plan far ahead, allowing lots of attention to detail and giving myself a better chance of reaching excellence. I recommend envisioning the optimum outcome of a future event, designing a path of measurable steps to get there, and monitoring and adjusting the plan as it unfolds.

 

The bottom line: We now know that long-term stress can harm, disable, or shorten our lives, so it’s important that we implement strategies to prevent, reduce, and manage stress before it harmfully rewires our brains, destroys our health, and robs of us of our happiness. Try these research-based suggestions and step onto the path of a happier, healthier, less stressful life!

 

 

About the Authors: Our corporate and personal purpose is to “create opportunities to improve lives” by sharing our knowledge, experience, success, research, and mistakes.

Mike DuBose is a former licensed counselor, has been in business since 1981, authored The Art of Building a Great Business, and is a field instructor with USC’s graduate school. He is the owner of four debt-free corporations, including Columbia Conference Center, Research Associates, and The Evaluation Group. Visit his nonprofit website www.mikedubose.com for a free copy of his book The Art of Building a Great Business and other useful articles.

Dr. Surb Guram, MD is a board-certified internist and is a graduate of the University of South Carolina School of Medicine. He is a partner with the SC Internal Medicine Associates in Irmo, SC and has practiced internal medicine in the Midlands for the past 30 years. See www.scinternalmedicine.com for more information on Dr. Guram and his practice.

Blake DuBose graduated from Newberry College Schools of Business and Psychology and is president of DuBose Web Group. View our published articles at www.duboseweb.com.

Katie Beck serves as Director of Communications for the DuBose family of companies. She graduated from the USC School of Journalism and Honors College.

© Copyright 2015 by Mike DuBose and Blake DuBose—All Rights Reserved. You have permission and we encourage you to forward the full article to friends or colleagues and/or distribute it as part of personal or professional use, providing that the authors are credited. However, no part of this article may be altered or published in any other manner without the written consent of the authors. If you would like written approval to post this information on an appropriate website or to publish this information, please contact Katie Beck at [email protected] and briefly explain how the article will be used and we will respond promptly. Thank you for honoring our hard work!

 

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