The two previous articles in this series include:
- Part 1: Discussed the onset of my stress overload, and things that you might want to be alert for in your own life too.
- Part 2: Simple tactical steps that I used to immediately reduce stress.
Grab a cup of coffee or other favorite drink and relax in a comfortable seat for some reading, because this third and last article will deal with the heart of the matter. It discusses the more strategic long term health and wellness approaches that I’ve taken since January 2020 to get myself to a better place regarding stress and overall health. It’s taken a long time to reset myself from back then, but I stuck with it and I’m mostly there now. The stress reduction approaches in these articles are well within reach of everyone if you stick with them consistently, and they were so impactful to me that they justified being shared here.
A tough nut to crack
This was the hardest of the three articles to write, and also the one with the longest time span from ‘idea’ to ‘writing’ because I had to let some time pass to see if these strategies would work. This third installment is a lot about “feeling”. For example:
- Understanding what you think about things, and why.
- Using some of these ideas to “feel your way” to calmness and finding peace.
- Recognizing what’s working and improving your situation, and what’s not that you should move on from.
It can be hard to dig at your emotions and feelings in this way and many people don’t bother to put in the effort, but if you do the payoff can be huge. What I realized while writing about this is how many pieces there are to the puzzle of wellness. It’s not a scenario of just improving a few things here and there and then you’re done. It involves reviewing your whole personal picture, your mental and physical state, and optimizing them consistently over time to raise the bar for yourself. It takes time, so be patient with it.
Dawn brings new light, and a new mind
The photo above was taken out the front window of my house, which faces almost directly east. I’m often treated to spectacular sunrises just like this one, and it’s quite a scene when the right kinds of clouds are present. The few minutes that these light shows last in the silence of the morning are like gold to me. Taking the time to watch them is one of the ways that I’ve taken back my mornings and it allows me to be mindful of the moment I’m in instead of waking up and immediately getting to the tasks of the day.
With that image of a new and refreshed mindset, let’s get to it! Here are the long term wellness approaches that were effective at reducing my stress levels and resetting the foundation of my daily well being:
1 – Start the day right
When looking at the subjects of overall wellness and reducing stress, the logical place to start is the beginning of the day. There’s an old expression that goes something like, “Own your morning and you will own your whole day”
The spirit of that expression means to start your day your way, on your terms, doing things you want to do, and hopefully that will help set a positive tone for the rest of your day. I know that’s often much easier said than done, especially if you have young kids to get off to school or you’re having a rough period at work, but it’s an idea to start with that can be flexed to your daily routine. Finding these “starting point ideas” is critical to resetting yourself, because otherwise it seems like a daunting task that you simply can’t get traction with.
Over the years leading up to 2020 (and without me realizing it), my mornings had transformed into what I realize now was a wrong direction for me. I typically wake up early each day without an alarm, and I’m an easy riser who’s up and about in just a few minutes. Since I’m interested in world topics and business in general, I would usually watch CNBC to catch their morning discussion about global business topics, see how the markets were looking for their opening, and grab my laptop to go through some work email with my coffee. Everyone in the house is normally asleep at this time so it’s very quiet.
Sounds pretty normal, and maybe a lot of people follow that same sort of routine. This went on for a long time until I started looking for some more personal time during my busy days to pursue some of my interests. That’s often hard to do when working all day, so eventually I turned my attention to the mornings and changed my routine to get some time back. No CNBC. No work email. Instead I focused my morning hours from 6:00-8:00 am on quiet time while relaxing with my coffee and reading, writing, and simply thinking.
When that old “CNBC morning routine” was gone, I realized two key things:
- I didn’t miss those activities at all
- They were adding no value to my life whatsoever
I regret letting myself fall into that morning time trap over a period of years. As we get older, we gain the wisdom and perspective of how valuable time is, and those activities were wasting my time relative to the valuable things I really could have been doing instead. Now those old morning habits are gone for good!
If you have kids or other obligations that need attention as soon as you’re awake in the morning, then try to grab some time as soon as those obligations clear to take a breather and reset yourself. It doesn’t have to be long period of time, just a few minutes of something you enjoy will often do. Try to get to it earlier in the day rather than later, don’t let the morning slip totally away without some “me time”.
Taking back my mornings made such a huge difference for me that I won’t go back to my old ways again. There’s nothing like the satisfaction and peace that comes from the process of starting your day in your way.
2- Cultivate good sleep
In addition to starting the day right, it’s important to ensure good sleep the night before. Those are the bookends of your day and both help to reduce stress. As with the morning suggestions above, this might be easier said than done sometimes, but we’re shooting for generalities here knowing that things won’t be perfect every night.
One of the best tips that I can offer that worked well for me is to develop a nighttime routine that gears you down far before you reach your actual bedtime. For years, I was in the habit of doing tasks leading right up to bedtime, whether it was using my computer or phone, doing chores like paying bills, or sometimes working for my job. These are all thinking activities that keep your brain going full force right until you lay down to sleep, and then your brain keeps rolling right along when the lights go out instead of drifting off to sleep like it should. Not good.
I stopped all of the things above except for the occasions when it’s unavoidable, and I typically start to wind down for bed several hours before I actually go to sleep. If we usually go to bed around 11:00, then I start to do some of my nighttime activities around 8:00 or so. This includes finishing chores, preparing for work the next day, taking an evening shower to relax the mind and muscles, and putting on some comfortable clothes. Then my wife and I will typically do other less intense activities around the house like pursuing hobbies, watching some TV, listening to music, or reading. This varies by the season because we’re typically active later into the evening in the summer, but this is the general routine I try to follow (remember those starting points I mentioned above?). All of these things are cues to your body and mind that it’s time to start winding down for the night. You’re training your mind to prepare for sleep.
Using the approach above, I transformed my bedtime from a restless and sometime long scenario of getting to sleep into one where I typically now fall asleep in less than five minutes every night. Huge improvement, and I also sleep better throughout the night.
If you want to read more sleep tips check out this short article on Healthline, or simply Google “sleep tips” for more like it. Many tips are common sensical and will clearly help, yet few people try them on a sustained basis to see if they work. Pick the ones that can fit your lifestyle, and consistently give them a try for a few weeks to see what happens. Remember that you’re re-training your mind and it takes some time, but a good night of sleep is a strong foundation for the next day and it’s worth the effort.
3 – Re-learn how to breathe properly
Do you ever think about how you breathe? Probably not, because it’s part of the autonomic nervous system and it just happens all day without fail.
Try this small exercise to determine how you naturally breathe when at rest. Lay comfortably on the floor and place your left hand on your upper chest around your sternum and your right hand on your stomach around your belly-button. Now, simply breathe like you normally do for a little while.
Which of your hands do you notice rises as you breathe, your left or right? If it’s primarily your left hand resting up on your chest, then you’re a chest-breather. If it’s primarily the right hand on your stomach, then you’re an abdominal breather. Hold on to that thought for a minute…
When I started exploring stress reduction techniques, it was interesting to learn how much our breathing impacts our nervous system. Over time as adults we mentally and physically gravitate away from the proper breathing techniques that we instinctively knew as young children. Stress, poor posture, and a variety of other factors change us into open mouth shallow chest breathers instead of deep abdominal breathers, leading to negative repercussions for the mind and body.
When I learned that deep abdominal breathing through the nose can lower stress, lower heart rate and blood pressure, improve sleep, and improve overall wellness, I said “Count me in!” I’m a fact and science-based person, and when it’s easy to find consistent information from multiple trusted sources and medical tests about a given subject, there’s probably something to it. I read enough to convince me that there’s a connection between proper breathing and stress reduction, and I’ve included some of those links below.
So if you’ve ever wondered why people say “Slow down and take a deep breath” when you’re stressed out, the reason why is the affect that type of breathing will quickly have on your mind and body through a modification of what’s called the fight-or-flight response and your sympathetic and parasympathetic nervous system responses. This is a central idea in yoga and meditation, and has found its way firmly into the mainstream where even our devices like Apple and Samsung smart watches and apps on our phones remind us of the importance of taking a break multiple times per day to simply breathe slowly and deeply.
Remember the test above to figure out if you’re a chest or abdominal breather? If you’re already an abdominal breather, that’s great and keep it up! If you’re a chest breather, you might want to try modifying your breathing technique to become a deeper abdominal breather.
Modifying how you’ve defaulted to breathing throughout your adult life is not an easy thing. When I learned about this subject, decided there was merit to it, and started to focus more on deeper abdominal breathing through my nose, I often found myself slipping back to shallow chest breathing through my mouth. This was especially prevalent while working at my desk job. Over the course of several weeks though, I changed my breathing in the right direction and have been able to stick with it until it became habit. I now just breathe slowly and deeply through my nose into my abdomen throughout the day no matter what I’m doing (except for strong exercise, which requires a different approach).
For more information about why abdominal breathing is so important and also how to do it, check out these links. There’s plenty of clear information available to help you on the path to better breathing.
- Cleveland Clinic – What Happens to Your Body During the Fight or Flight Response?
- Healthline – What Is Diaphragmatic Breathing?
- NCBI – The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults
- YouTube – The Correct Way to Breathe In
- YouTube – 5 Ways To Improve Your Breathing with James Nestor
4 – Yoga (yes, yoga!)
Most people know the benefits of yoga such as increased flexibility, increased strength and resiliency, a more calm and focused mind, and improved sleep to name a few. Despite knowing this, yoga is not the first thing that came to my mind when I realized I had a stress problem, but it most certainly should’ve been!
As I was researching how to de-stress, I happened upon a YouTube link to a short and simple yin yoga video. I thought to myself “What do I have to lose?” I closed the door of the room I was in to make it quiet, lowered the lights a little bit, and gave it a try.
Wow! After doing that short yoga sequence, I felt noticeably less tense and anxious, so I replayed it two more times in a row. Each time I listened to the calming voice of the instructor Paige Galster and followed her moves, I felt a little better, like my whole body was releasing tension. I started doing that same video two or three times throughout the day for a week or two, until I felt enough consistent and lasting benefit from it to think “OK, maybe there’s something to this.”
Considering the wealth of high quality material that you can find for any subject on YouTube, I find it silly now that I stuck to just that single video over and over for my first experiments with yoga in those early weeks. It shows you though how desperately you sometimes cling on to anything that works when you’re trying to reduce stress. Soon enough though, I started doing research into yoga, why you can achieve so many health benefits with it, and the many different varieties that exist. I tried a few different styles, but I eventually settled into the gentle yin approach because of the long, stress-releasing position holds, the calming music that’s often in the videos, and the instructors who gently talk you through everything they’re doing so you understand the mechanics and can avoid injuring yourself (yes, like any form of exercise, you can hurt yourself doing yoga). They also frequently narrate their videos with general wellness advice, stress reduction tips, etc.
Since this initial discovery of yoga back in early 2020, I’ve done yin yoga routines of varying length almost every day of the week (usually 30-45 minutes per day) over three years and it’s made a big difference in my daily life. So much so that I tell anyone I know about it when the subjects of stress and anxiety come up in conversation. I focus here on yin yoga, but most people who do yoga will see the same benefits I discuss here no matter which style they prefer.
I realized three things shortly after starting my yin yoga practice:
- Yoga is equally about the mind as it is about the body. Through the moves and the focus on calming breathing techniques used in yoga, you’ll learn and feel how much these things impact your mind and calm you. It’s quite amazing, and I’m not sure I would have believed it as much if I hadn’t experienced it myself.
- Yoga is a mindset that you can carry with you throughout your day (the “yoga mind”). The calmer mindset, the optimized breathing, the positive attitude…these are all things you can make a part of your regular activities and interactions with other people once you’ve been doing yoga long enough for them to become second nature.
- Yoga is not about doing all of the moves and positions perfectly. It should be a zero stress and “come as you are” activity where you do what you can do within your physical limitations. Don’t worry about how you look or that you’re not exactly matching the instructors perfectly. The good instructors will regularly reiterate this in their classes and videos to reinforce that point. Their focus is to show viewers how to do the moves correctly and safely, and then you can take it as far as you can within those guardrails and the limits of your own body. If you achieve a 1:1 match with the instructor, great! If not, don’t sweat it. You have to remember when you’re first starting yoga that many of the instructors producing these videos (and some of the students they put in the videos) have been doing yoga for many years. Their bodies are flexible, their range of motion is large, etc. You can’t expect that you would be in the same place as them when you first start.
If you want to try yoga as a form of stress relief, then I can recommend the YouTube channels of:
- Travis Elliot – Scroll down on his page to find his yin yoga library
- Kassandra Reinhardt – She has yin videos in several different areas of her main page
Travis and Kassandra are two well known yoga instructors who maintain free and robust YouTube channels, as well as authoring several books about yoga and the yoga lifestyle (remember, yoga is body + mind). I arrived at the two of them as my main focus for my yoga practice after moving through many different YouTube instructors and eliminating a lot of them for various reasons (poor video or audio quality, annoying music in the videos, too fast with their moves, too much distracting talking during the videos, didn’t explain things adequately, etc). I use a few other instructors as well, but the vast majority of what I do comes from Travis and Kassandra, who also teach other styles beyond yin.
After espousing the benefits of yoga to my wife for a few months she decided to give it a try with me, and she’s been a devotee ever since. We learned that Travis and his wife Lauren (also a good instructor) have an online yoga service called Inner Dimension TV. My wife and I viewed some of their classes during a free trial offer, and we were hooked and signed up. Since then we’ve come to realize that Inner Dimension is far more than a yoga streaming service. It’s an entire wellness platform with the core focus of all styles of yoga, but there’s also content for meditation, wellness talks, and how to elevate your health in general. In addition, the service has many other instructors than just Travis and Lauren, so there’s a variety to pick from to vary your practice (although for sure Travis and Lauren’s philosophy and approaches govern the overall spirit of this service, which is a good thing). Their entire platform is based on high quality videography, clear audio, and a unified approach to their content. It’s a great service that I highly recommend, and you can use their free trial offer to see if you like it.
If you decide to try yoga for stress relief and an improvement in your overall wellbeing and daily life, I hope you find as many benefits as I did when I went down this path. There are many resources to explore on YouTube or websites and apps like Inner Dimension TV, and of course there are local yoga studios near you for in-person instruction as well. All of these resources will give you a chance to dip your toes into the waters of yoga to see what it can bring you. Try it, and give it some time (weeks or months) to sink into your mind and body. For the most benefit, find a quiet place in your home where you’ll be undisturbed while you practice.
For me, doing daily yoga and developing a yoga mindset over the past three years has been nothing short of transformational, and perhaps it can do the same for you.
5 – Reduce social media and newsfeeds
There’s no doubt that social media has done good for the world, but it’s also does a hell of a lot of bad. However, rather than discussing my opinions about its merits and drawbacks and providing examples of each, I propose turning the discussion simply to one of value instead.
I’m not a huge social media user anymore, limiting it now to periodically staying connected with my hobby groups on Facebook and Instagram. However, I know many people who spend a lot of time every day on various social media platforms, so I would propose simply asking yourself: “What value is this adding to my life, and would I miss it if I used it less often?”
If your answer was something similar to “Maybe I’m not getting a lot of true value out of this”, then try an experiment of reducing your daily time spent using social media to half of what you normally do, or take a break from it entirely for a while. Instead, try using that time on something that you truly enjoy that adds value to your life like a new hobby or activity. Maybe use the time to get some exercise or just go outside to walk and think with no external stimulation on you.
If you decide to try it, think about how your new activities make you feel? Better? I did this and never looked back because it felt like such a breath of fresh air to me. I don’t miss social media and all its negatives at all, and instead I’m doing things that I enjoy much more with my time.
I was reading something recently about social media and the author commented, “Spend time enjoying your own life rather than scrolling through the lives of others”.
That simple statement resonated so deeply with me that I think about it every time I see someone scrolling through their phone with a look on their face that tells me that they really don’t even care about what they’re looking at. Just mindless scrolling, perhaps to fill time? Stop, and do something else with your valuable time!
My trajectory with news was the same. I used to habitually scan the headlines of a few mainstream news websites each morning to keep up on world events until the constant barrage of worldwide death, destruction, negativity, and stupidity just got to be too much. I realized that it was adding absolutely zero value to my life, and instead was making me stressed and sad. Accordingly, I cut my news ingestion down to quickly scanning the business headlines to be aware of any topics that could impact my investments, and I read the the Tech, Health, Arts, Travel, and Magazine sections of the New York Times (which is more a form of entertainment than news to me). That’s it. The time saved is now used on other more value-add activities that make me happy.
In summary for this topic, focus on value and decide for yourself if there’s an optimization that can occur to reduce the excess “noise” and external stimulation from unimportant social media and news, and bring some more free time and peace to your day.
6 – Understand yourself
Do you have a good understanding of what makes you tick? What makes you happy or sad? Why a certain person or situation stresses you out? Why certain things make you anxious?
A large part of de-stressing your life is understanding how you think about things and how they affect you, why you react to things the way you do, and why you do the things you do in the first place. Perhaps then, using this deeper understanding of yourself, you can determine what you’re doing that might be at the root of some of your stress. People will often say “I feel so stressed out”, but they don’t then take the necessary steps to figure out exactly what the root cause of their stress is and whether it’s in their control to do something about it. Consequently, it never goes away and the stress cycle repeats.
To understand yourself requires soul searching, and analyzing yourself and how you think. It requires you to figure out why you react certain ways to given situations, and then decide if you want to change those reactions in the future. You might not like some of what you discover about yourself and how you handle things, but that’s OK because it’s a learning and discovery process. A lot of people are uncomfortable with this type of self-analysis, but it’s essential to de-stressing.
The goal with achieving this self-understanding is to take the positive thought patterns and behaviors in your life to move forward with, and eliminate as many of the negative thinking and behaviors as you can, because the negatives are often the root cause of stress. I would argue that just gaining the self-awareness through this process is a big step in the right direction and will probably give you some form of immediate relief because you’ll better understand “how you work”, and that’s a good thing. It empowers you to change yourself for the better.
However you cross this bridge, I consider self-understanding and self-awareness to be critical to stress reduction. Spend some time on this and reward yourself with the benefits.
7 – Distance from stressful people and situations
Stating it plainly, some people and situations can be unpleasant and stressful. We probably all know someone who is more of a drag on us than they are a positive. We also have certain activities that we do that aren’t particularly rewarding, yet we still do them anyway for whatever reason. My thought in some of these cases is to distance from them.
There’s an old adage that’s quite true and says, “Whatever doesn’t lift you up brings you down.” The reality is that the things that bring you down are also adding latent (or direct) stress to your life, whether you realize it or not. Try distancing yourself from these people and/or situations on a consistent basis for a while and see how it makes you feel. In my experience when I’ve had to do this temporarily (or even sometimes permanently), it has a positive effect on my mindset and reduces my stress level. Less negativity often means less stress. It’s as simple as that.
Here are two interesting articles that I stumbled across a long time ago that are roughly about this, and deal with the specific topics of toxic family members and troubled friendships. Many of these same thoughts can be applied to the miscellaneous unpleasant situations that we sometimes find ourselves in as well.
- 10 Things to Remember About Toxic Family Members
- How to know when it’s time to break up with a friend
Realize that distancing yourself from a friend, relative, or co-worker is not a trivial thing, and I certainly don’t think it should be a regular course of action. It can cause tricky repercussions that will ripple for a long time in one way or another, and these situations often need to be handled delicately. Perhaps one way to look at it, which is admittedly maybe a little bit harsh, is to ask yourself if you’re living for them, or you. The answer should be you, so do something that you feel is appropriate to try to improve difficult and stressful situations that involve people. If you can’t improve the situation amicably, then perhaps think about distancing from them to have the space to de-stress and think things through more completely to reach a solid decision that works for you in the long term.
The final words…
It’s been a long road between January 2020 and January 2023 to reduce my stress level consistently and permanently. Over those three years, I’ve learned a lot about how the body and mind work under stress, and how they improve in the absence of it. Stress will always come in waves, but now I feel that I have a solid foundation and toolset to consistently manage it when it rears its ugly head.
Let’s summarize the takeaways from this final article in my 3-part series:
- Start the day right. Greet your mornings with enthusiasm and energy, and do it your way.
- Get good sleep. It’s scientifically proven how much a good night of sleep can help you. Find your favorite ways to set yourself up for nights filled with deep, healthy, regenerative sleep.
- Breathe better. You might not remember how you did it when you were a child, but it’s easy to re-learn and it has real benefits.
- Try yoga. It’s easy to initially explore yoga with the resources I mentioned above. There’s nothing to lose and so much to gain.
- Ditch social media and negative news. Try reducing or eliminating them, and feel the fresh air of sanity enter your world!
- Understand yourself. Empower yourself to change for the better.
- Let go. Examine your relationships and activities for opportunities to improve them, or possibly distance if all else fails.
As a writer, I rarely know exactly who reads my words or what value they might get from them. Out of respect for the reader’s time, I try to put my ideas forward in an easy to understand and usable way. I hope the people who had the patience to read all the way through Part 1, Part 2, and Part 3 of this series are able to take away some key thoughts, make them your own, and try to achieve success in de-stressing your life. I wish you peace, we all need more of it!