Seven Tips For Dealing With Stress

Stress is a normal part of life.  We all deal with it.

This past weekend, I went on a bike ride with a friend. As we enjoyed the beautiful Northern Michigan weather, we discussed several items that were causing stress in our lives. As I reflect back on that conversation, I am reminded that there will ALWAYS be stress in our lives.

The main issue is, HOW DO WE DEAL WITH IT?

In today’s post, I will share seven tips for dealing with stress productively.

Seven Tips For Dealing With Stress

Get connected.

Start a habit of connecting in a vulnerable way to God and close friends.  A significant issue of stress is that we keep it to ourselves; sharing with others (in a vulnerable way) what is causing stress can help your brain move into action to resolve it.

Connecting with others is a powerful antidote to stress, offering a sense of belonging, support, and understanding in times of difficulty. Research shows that social connections have a profound impact on our mental and emotional well-being. As Dr. Emma Seppälä, Science Director of the Stanford Center for Compassion and Altruism Research and Education, affirms, “Social connection is a fundamental human need that reduces stress and improves overall health.” By fostering meaningful relationships, whether through supportive friendships, family bonds, or community involvement, we create a network of support that buffers against the negative effects of stress. Furthermore, sharing our thoughts and feelings with others not only validates our experiences but also provides perspective and empathy, easing the burden of stress. As Dr. Brené Brown, a research professor at the University of Houston Graduate College of Social Work, notes, “Connection is why we’re here; it is what gives purpose and meaning to our lives.” In essence, nurturing connections with others is essential for navigating life’s challenges with resilience, grace, and shared humanity.

Focus.

Create two lists, a list of items you can control and items that are out of your control.  Set your focus on what you can control and talk to God and your friends about what you cannot control.  Determine to make slow steady progress on the things you can control.

Exercise.

Get outside and take a walk, hike, or run (get the heart rate up).  Go to the gym and put in a solid, calorie-burning exercise.  You will be surprised at how well you feel mentally after the workout.

Exercise is a powerful tool for alleviating stress, offering a multitude of physical and mental benefits that contribute to overall well-being. Dr. John J. Ratey, an associate clinical professor of psychiatry at Harvard Medical School, highlights the stress-relieving effects of exercise, stating, “Exercise is the single most powerful tool you have to optimize your brain function.” Physical activity releases endorphins, neurotransmitters that act as natural mood lifters, promoting feelings of happiness and relaxation. Furthermore, exercise serves as a healthy outlet for pent-up tension and frustration, allowing individuals to release stress in a constructive manner. Dr. Kenneth H. Cooper, known as the “father of aerobics,” affirms the stress-reducing benefits of exercise, stating, “Exercise produces a relaxation response that serves as a positive distraction, decreasing stress.” Whether it’s a brisk walk, a yoga session, or a vigorous workout, incorporating regular exercise into your routine can enhance resilience to stress, boost mood, and improve overall quality of life.

Work on a goal.

Personally, I love my Monday to-do list.  I usually have about 20 items on it (from small to big daily and weekly goals).  As I focus on the goals and accomplishing them, I notice that my focus is removed from the stress items that I have no control over.

Setting and working toward goals provides a sense of purpose and direction that can alleviate stress and enhance well-being. Dr. Jordan Peterson, a clinical psychologist and professor, emphasizes the importance of goal-setting, stating, “Set your house in perfect order before you criticize the world.” Having clear goals gives us something tangible to strive for, helping to channel our energy and focus away from stressors and towards meaningful pursuits. Moreover, progress toward goals can bolster self-esteem and confidence, as Dr. Albert Bandura, a renowned psychologist, notes, “People’s beliefs about their abilities to exercise control over events that affect their lives are a major influence on their functioning.” By achieving milestones and overcoming obstacles, individuals develop a sense of competence and mastery, reducing feelings of anxiety and uncertainty. Additionally, setting realistic and achievable goals fosters a sense of control over one’s circumstances, as Dr. Edward Deci, a leading researcher in motivation, asserts, “Autonomy support is providing a sense of choice.” By actively working toward our goals, we empower ourselves to shape our own futures, enhancing resilience and well-being in the face of stress.

Turn off.

Unplug from Social media, news, and other multi-media stimuli.  In fact, take a 24-hour break from all media at least once a month (actually, try to do it at least once a week) and see how your stress levels improve.

Detaching from social media and our smart devices can be a powerful strategy for alleviating stress and restoring mental well-being in today’s digital age. Dr. Cal Newport, author of “Digital Minimalism,” emphasizes the importance of reclaiming control over our attention, stating, “The ability to concentrate is a skill that gets valuable things done.” Constant notifications and endless scrolling can lead to information overload and cognitive overload, contributing to feelings of overwhelm and stress. By disconnecting from social media and digital distractions, we create space for mindfulness, reflection, and deep engagement with the present moment. As Dr. Judson Brewer, a psychiatrist and neuroscientist, notes, “Mindfulness training improves focus and reduces stress.” Stepping away from screens allows us to reconnect with ourselves, nurture meaningful relationships, and engage in activities that promote relaxation and rejuvenation. By prioritizing real-world connections and mindful living, we can cultivate a healthier relationship with technology and experience greater peace of mind in our daily lives.

Have Fun!

If you have done ALL YOU CAN on the items that cause you stress it’s time to set them aside and go have fun.  Include others with you in your fun activity, like a bike ride.

Engaging in recreational activities is a powerful antidote to stress, offering a much-needed respite from the demands of daily life and fostering a sense of joy and relaxation. As Dr. Stuart Brown, a psychiatrist and founder of the National Institute for Play, emphasizes, “Play energizes us and enlivens us. It eases our burdens. It renews our natural sense of optimism and opens us up to new possibilities.” Recreation provides an opportunity to disconnect from stressors and immerse oneself in enjoyable pursuits, whether it’s playing sports, exploring nature, or pursuing creative hobbies. Dr. Mihaly Csikszentmihalyi, a psychologist and researcher, describes this state of immersion as “flow,” stating, “The best moments in our lives are not the passive, receptive, relaxing times… The best moments usually occur if a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.” By immersing ourselves in recreational activities, we tap into a state of flow that promotes mindfulness, happiness, and a sense of fulfillment, ultimately reducing stress and enhancing overall well-being.

Set some boundaries.

Get some limits on whatever or whoever is causing you stress.  If you struggle with boundaries in your life, then consider reading the book BOUNDARIES by Henry Cloud and John Townsend.

Setting boundaries and limits is essential for alleviating stress and maintaining a sense of balance and well-being in our lives. As Dr. Henry Cloud, a clinical psychologist and author of “Boundaries: When to Say Yes, How to Say No to Take Control of Your Life,” emphasizes, “Boundaries define us. They define what is me and what is not me.” Establishing clear boundaries allows us to protect our time, energy, and resources, enabling us to focus on what truly matters and avoid overcommitting ourselves. Additionally, Dr. Brené Brown, a research professor at the University of Houston, underscores the importance of setting boundaries as a form of self-care, stating, “Daring to set boundaries is about having the courage to love ourselves even when we risk disappointing others.” By setting boundaries, we communicate our needs and priorities to others, fostering healthier relationships and reducing feelings of resentment and overwhelm. Ultimately, establishing boundaries and limits empowers us to prioritize self-care, maintain balance in our lives, and effectively manage stress.

Take Charge of Your Life and Your Stress

Terry & Jen Porter

Ready to transform your life and cultivate healthier relationships? Take the first step today with Life Coach Terry Porter! Schedule your no-obligation, free consultation and unlock the power of personalized coaching. With Terry’s ICF certification and a Master’s degree from Dr. John Townsend, you’re guaranteed expert guidance tailored to your unique needs. Through strategic planning, Terry will help you navigate stress, heal past wounds, and rebuild broken relationships. Experience the benefits of increased self-awareness, improved communication skills, and enhanced resilience. Don’t let stress and strained relationships hold you back any longer. Book your free consultation now and embark on a journey towards a more fulfilling and harmonious life!