Top 5 Stress Busters

Ever feel like your stress levels are through the roof before you’ve even finished your morning coffee? You’re not alone. With the onslaught of information overload, technology woes, and the expectation of instant responses or results, our minds and bodies react.  Some people have muscle tension, headaches, sleepless nights, difficulty focusing, fatigue or other symptoms and it can disrupt your cortisol hormone. I’ve learned that managing stress isn’t just about taking deep breaths – it’s about understanding and working with our body’s natural rhythms.

Recent research has revealed intricate connections between our daily habits and stress response systems, offering evidence-based strategies for better wellness.

Here are five key techniques backed by science to help you manage stress effectively.

1. Coherence and Resilience

There is a technique I have practiced and recommended for many years; it is called Heartmath. HeartMath Institute’s research has demonstrated that heart rhythm coherence techniques can significantly reduce cortisol levels and improve stress resilience. Their studies show that just 5-10 minutes of heart-focused breathing can increase heart rate variability (HRV), a key marker of stress adaptability. Research published in Applied Psychophysiology and Biofeedback has shown that HRV biofeedback can significantly reduce perceived stress and anxiety levels while improving emotional regulation. 1 It is quick, easy and can be done anytime, anywhere and with anyone. Learn from a certified Heartmath coach and practice it for a few minutes a day. 

2. Sleep: Your Best Stress Buster

We’ve all been there – lying awake at 3 AM, wondering why we can’t sleep when we’re exhausted. Here’s the thing: your body’s stress hormone, cortisol, can prevent you from falling asleep or staying asleep. Getting those 7-9 hours isn’t being lazy; it’s giving your body the time it needs to balance its hormone rhythms. During a deep sleep you make growth hormone to regenerate and repair tissue, melatonin a master antioxidant and your organs have “clocks” that work in sync to detoxify and clean your brain of debris. 2 Poor sleep can disrupt these clocks and  hormones, leading to heart and metabolic disorders and accelerated aging. 2 When sleep patterns are disrupted, do your best to get back in rhythm with some herbs that reset your clock like Relora, a proprietary blend of Magnolia Officinalis and Phellodendron amurense bark extracts.

3.  Strategic Rest and Recovery

Think of your energy like your phone battery – it needs regular recharging, not just a desperate plug-in when you’re running on 1%. Research in workplace productivity has shown that taking intentional breaks is vital for maintaining mental performance and reducing fatigue. 3 The science of strategic rest isn’t about pushing until you break – it’s about maintaining your energy throughout the day.

Rather than focusing on rigid break schedules, listen to your body’s signals. When you notice your concentration wavering or tension building, that’s your cue to take a real break. This might mean stepping away from your desk, taking a short walk, or doing some gentle stretches – anything that gives your mind a true break from focused work.

4. Movement That Makes Sense

You don’t need to become a marathon runner to beat stress. Just do some exercise regularly. Habitual physical activity is associated with stress resilience and regular exercisers may be more resistant to acute stress, which may protect them against future poor health.4 In fact, sometimes intense exercise can make things worse. Think more along the lines of a peaceful walk in the park or a gentle yoga session. Just 30 minutes of moving your body in a way that feels good can lower your baseline stress levels significantly. It’s not about the perfect workout – it’s about finding movement that brings you joy.

5. Eating for Calm

Ever noticed how your mood tanks when you survive on coffee, processed food or skip meals? There’s a reason for that. Your body needs steady fuel to manage stress effectively. The Mediterranean way of eating isn’t just delicious – it’s proven to counteract the effect of stress on inflammatory biomarkers which may contribute to decreasing the risk of future mental health.5 Think colorful vegetables, healthy fats, and whole grains. Your body will thank you with steadier energy and a calmer mind.

Remember, you’re not aiming for perfection here. These aren’t rules to feel guilty about breaking – they’re tools in your stress-management toolkit. Start small, perhaps with better sleep habits or a daily walk, and build from there. Your body is incredibly wise; give it the right support, and it will find its way back to balance.  Stress and cortisol are major agers. Learn more strategies regarding how to better manage your health with The Anti-Aging Solution: Conquer Cortisol, “The Major Ager”, for Ideal Energy, Weight, Mood, Mental Clarity, Sleep and More! You CAN live younger and healthier!

References

1. Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability biofeedback training on stress and anxiety: a meta-analysis. Psychol Med. 2017;47(15):2578-2586. doi:10.1017/S0033291717001003
2. Oster H, Challet E, Ott V, et al. The Functional and Clinical Significance of the 24-Hour Rhythm of Circulating Glucocorticoids. Endocr Rev. 2017;38(1):3-45. doi:10.1210/er.2015-1080
3. Lim J, Kwok K. The Effects of Varying Break Length on Attention and Time on Task. Hum Factors. 2016;58(3):472-481. doi:10.1177/0018720815617395
4. Childs E, de Wit H. Regular exercise is associated with emotional resilience to acute stress in healthy adults. Front Physiol. 2014;5:161. doi:10.3389/fphys.2014.00161
5. Carvalho KMB, Ronca DB, Michels N, et al. Does the Mediterranean Diet Protect against Stress-Induced Inflammatory Activation in European Adolescents? The HELENA Study. Nutrients. 2018;10(11):1770. doi:10.3390/nu10111770