Managing stress is not about eliminating it entirely (if only!)—it’s about finding ways to live harmoniously with the natural ups and downs of life or periods of full-throttle chaos that we’re all familiar with. With the right tools and mindset, we can bring harmony back into our lives even when faced with the inevitability of chasing our tales and challenges. With the current cost of living crisis, even a trip to the supermarket can skyrocket stress levels, so I’ve focused on stress-management tools that are accessible to all, anytime. Below are some lifestyle tips for managing stress (that won’t break the bank like a meditation retreat in Bali!)
1. Move your body
When it comes to stress, exercise is like that friend who always knows how to cheer you up. Exercise is a natural stress reliever and boosts the production of endorphins, the body’s feel-good hormones, and helps reduce levels of the stress hormone cortisol. The key to making exercise habits stick is finding an activity you love, whether it’s yoga, dancing, walking in nature, or swimming. Make it enjoyable.
2. Sounds simple, but learn to relax – dedicated focus on achieving relaxation is difficult for people suffering from the effects of stress, but it’s necessary. A technique called ‘progressive relaxation’ can be really helpful. It involves tightening and relaxing major muscle groups one at a time, being aware of each sensation. Start at your feet and work up to your head. Tense the muscles for a count of ten, concentrate on the tension you can feel and then let the muscles relax completely and breathe deeply…enjoying the sensation of release.
3. Prioritise sleep
Sleep is the foundation of wellness. A good night’s sleep helps regulate hormones, including those that control stress. However, getting a good night’s sleep can be difficult if you’re busy (and because stress can keep you up and anxious), but it’s essential to create a routine that encourages optimal sleep. The less sleep you get, the more stress will affect you, the more your immune system will likely weaken, and the greater your chance of getting sick could be…a stress none of us need! To improve sleep quality, I suggest establishing a calming bedtime routine. This could include dimming the lights an hour before bed, drinking chamomile tea, and practising deep breathing or meditation to calm the mind. And on that…
4. Practice deep breathing
I recommend starting with a simple breathing exercise—inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Focus on your breath and let go of any tension in your body and mind. Breath exercises can be done anywhere, anytime, with no investment, fancy apps, or wi-fi needed!
5. Practice Mindfulness and Meditation
Mindfulness is about being present in the moment and fully engaging with whatever you are doing. When we practice mindfulness, we become more aware of our thoughts and feelings and can respond to them with greater clarity and calm. Meditation, even for a few minutes a day, can help to centre your mind and reduce the clutter of stressful thoughts. It’s like your brain’s version of a spa day – no reservations required!
6. Create a Relaxation Ritual
It’s easy to forget to take time for ourselves in our busy lives. I encourage you to create a daily relaxation ritual, something you look forward to that helps you unwind and de-stress. This could be as simple as soaking in a warm bath with Epsom salts (the magnesium from the salts absorbs into the body, doubling the relaxation benefits!) Even simply lighting a few candles and turning your phone off for the night before you doom scroll can work wonders. Listening to calming music and using aromatherapy can also be powerful tools—essential oils like lavender, chamomile, and frankincense are known for their calming properties.
7. Stay Connected with Loved Ones
Social support is vital for managing stress. Whether it’s spending time with family, talking with a friend, or even cuddling on the couch with a pet, relationships and physical touch provide comfort and a sense of belonging. Spending time with loved ones is like a stress antidote. Choose wisely, though – not all loved ones bring the good vibes you’re after in moments of need. Whether it’s a chat over coffee or a Netflix and snacks session with your fave people, those connections can help you feel grounded and held. Don’t be afraid to reach out for support when you need it.
8. Embrace Nature
Nature has an incredible ability to soothe the soul. Spending time outdoors, even just a walk in the park or sitting under a tree, can reduce stress levels and boost your mood. Try to incorporate nature into your daily routine. The fresh air, the sound of birds, and the beauty of natural surroundings can all help to ground you and bring a sense of peace. Nature always has a way of putting things in perspective, and we are so lucky here in New Zealand to have such easy access to its wonders, even if its just a neighbourhood park.
9. Set Boundaries and Learn to Say No
One of the biggest sources of stress is taking on too much. It’s important to recognize your limits and set boundaries to protect your time and energy. Learning to say no (without guilt) is a powerful way to reduce stress. While you may not be able to give what you want to everyone, in time, you will be giving yourself the gift of more time and peace. And honestly, I think once you do that – the time you do invest in others is so much more focused and valuable. If your to-do list is as long as your supermarket receipt, it might be time to set some boundaries. Learning to say “no” can be tough (hello, all fellow people-pleasers – I see you!), but it’s a powerful way to reduce stress. Visualise yourself in situations and practice saying no thank you” it’s like yoga for your assertiveness muscles. You’ll be ready to flex your assertive muscle the next time you’re asked to help at yet another fundraiser bake sale.
10. Cultivate Gratitude
Lastly, I encourage you to cultivate a daily gratitude practice. Taking a few moments each day to reflect on what you’re thankful for can shift your focus away from stress and negativity, fostering a more positive outlook on life. Whether writing in a journal or simply acknowledging the good things in your life before you go to bed, gratitude is a powerful tool for emotional resilience. Last but not least, let’s talk about gratitude. It’s easy to focus on what’s going wrong, but shifting your focus to what’s going right can be a game-changer. Start a gratitude journal and jot down a few things you’re thankful for daily. It doesn’t have to be grand—maybe your soy chai was just right this morning, or you caught the sunset before the morning rush. Gratitude is like a muscle—the more you use it, the stronger it gets.
Stress is a natural part of life, but it doesn’t have to control you. By incorporating these tips into your daily routine, you can create a lifestyle that supports balance, peace, and well-being. Remember, it’s OK to momentarily hit the pause button on life to give yourself some self-care to help your mind and body’s response to stress.
For nutritional tips for managing stress, check out this article https://www.familyhealthdiary.co.nz/nutritional-support-for-managing-stress/
If you are feeling overwhelmed and stressed, help is always available. Speak to your GP, or free call or text 1737 any time for support from a trained counsellor. Lifeline – 0800 543 354 (0800 LIFELINE) or free text 4357 (HELP).
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