Oftentimes we can get so busy, so stressed, so overwhelmed, that we put off the things that actually facilitate health and work in a powerful way to alleviate the stress and burdens weighing us down. 

So, maybe exercise is something on your daily list of essentials but you’ve recently made a habit of tabling it for work projects? 

Or, maybe exercise isn’t something you even think about in your day to day busyness?

Either way, it’s undeniable the benefits awaiting your health and stress levels even from just a quick walk or workout session. 

Exercise not only boosts your brain’s happy chemicals (endorphins), increasing your sense of well-being, but it can also reduce the effects of stress on your body by strengthening your cardiovascular, digestive, and even immune system.

Incorporating exercise regularly can also...

• Have lasting positive effects on your mood
• Lower mild depression and anxiety
• Improve sleep
• Increase self confidence
• Relieve tension
• Promote optimism

You’ve been at work all day then you get home only to be greeted by a laundry list of items (including laundry) that threaten even a moment of peace and rest, and all you’d like to do is lie down and have someone rub your aching feet and/or back and neck, right?

Those sentiments make for funny sketches for sitcoms for one reason: relatability! 

We’ve all been there, and there’s good reason behind our body’s subconscious desire for a nice, long massage. 

A massage increases localised blood flow, and this, in turn, gets “positive hormones” like endorphins, serotonin, and dopamine moving, which reduces stress, aids in feelings of relaxation, and provides a sense of well-being. 

And, relieving the built up tension in muscle tissue translates to both a reduction in overall stress and helps to prevent future muscle tightness. 

I know, I know, you’re probably thinking, didn’t you already mention exercise? 

Yes, and while this also can incorporate movement, the focus here is on nature. 

Spending time in nature promotes a sense of centeredness and keeps you engaged in the present. 

White, of the European Center for Environment and Human Health at the University of Exeter states, “Nature is not only nice to have, but it’s a have-to-have for physical health and cognitive function.” 

And, an increasing number of studies have shown that time spent in nature not only provides a sense of well-being, but also contributes to a reduction in both crime and aggression, showing the distinct connection between this and mental/emotional health. 

Studies have shown that spending some time in nature is not optional, but essential to our health, each and every day. 

If you don’t have regular access to a park or green area, consider purchasing plants for your home or workspace, as just being near plants is associated with both lowered blood pressure and increased relaxation.

Technology can be at the root of criticism when it comes to the need to unplug and decrease stress. And, while we’ll get to that point in a moment, for now let’s look at how technology can aid in your efforts to increase health and decrease stress levels. 

One piece of technology that can be a help in this regard is Hapbee.

Hapbee is a wearable device, scientifically designed to promote happiness, relaxation, and focus. 

Using low-energy magnetic fields, Hapbee replicates feelings by playing signals onto your body. 

So, as you use the device (check it out here: www.hapbee.com) low levels of the magnetic fields are travelling through the coils onto your body. The product is not heat based, non-invasive, and non-ionizing. 

No one can escape feelings of stress and being overwhelmed when your docket is full and your time is limited. 

And, the fact of the matter is, it doesn’t matter if you’re the CEO of a large company or a housewife, you have a slew of responsibilities each and every day. 

So, how do you manage a life of responsibility (aka being an adult) without letting the stresses involved become overwhelming? You plan, you prioritize, you involve organization in your day-to-day operations to ease the load of stress. 

From incorporating time management strategies to even writing down simple to-do lists, making an effort to get organized can reduce stress. 

With just a little bit of prioritization and organization, you can better manage your daily “plate.” 

So, seek to delegate where necessary. Allow time in your day to not only complete tasks, but do a little unplugging as well.

Plan ahead to facilitate less stress, and plan to implement de stressing strategies in your day.

When you’re anxious or stressed, you tend to take shallow, quick breaths. But, when you slow your breathing, you can reduce stress and tension, lower your blood pressure and heart rate, as well as calm your mind.

Deep breathing focuses on slow, calculated breaths which send messages to your brain signaling it to calm down and relax. 

Give this a try: 

• Avoid chest breathing, looking for extension in your belly as you breathe. Relax your stomach, and inhale, breathing in through your nose, for 5 counts. 
• Hold that breath for 5 counts.
• Exhale, through your mouth, for 5 counts, noticing your belly slightly tighten through the breath. 
• Repeat for 2 full minutes. 

One way you can change how stress affects your body is through nutrition. 

So, if you’re saying, “I don’t have time to unplug!” First, I’d advise making it a priority to find some time to do so, for your health. But, simply incorporating some dietary changes can go a long way to manage stress. 

This is because eating healthy doesn’t just have benefits to your physical health, but research suggests there is a strong link between digestive health and the brain. 

Yep, that’s right, your gut health can directly affect your mental health. 

The bacteria in your gut produce neurochemicals which your brain uses to regulate things like mood and memory. 

In the words of Elton John, “music has healing power. It has the ability to take people out of themselves…” 

And, it turns out science backs up Sir Elton. Take a look here at a few science-based facts about music:

• Upbeat music has the ability to make you feel more positive and optimistic. 
• Fast music promotes concentration and alertness. 
• Music with a slower tempo “can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day.” 
• Blood flows throughout the body more easily when a person is listening to music.
• Music is an effective strategy for both promoting relaxation and managing stress. 
• Music decreases the release of cortisol (often termed the stress hormone). 
• Music stimulates the production of dopamine, relieving feelings of depression and anxiety. 
• Music enhances focus and promotes creativity.

Reading is another way to both relax your body physically and relieve the mental and emotional ramifications of stress as well. 

In fact, one study found that reading can reduce stress levels by up to 68 percent!!

Taking a break from the chaos of your day to read lowers your heart rate and even relieves tension in your muscles. See, reading isn’t just for your mind. :)

In fact, reading is said to be more effective at reducing stress than even music, and we just saw how beneficial incorporating some tunes into your day can be! 

Tips? 

• Choose something you’ll enjoy reading...you’re promoting pleasure and calm here, not added stress (you might want to skip the daily news for your stress-reducing reading choice).
• Try journaling your thoughts after reading. 
• Shoot for 30 minutes of reading each day (or build up to that time if you need to). 
• Find a quiet, distraction-free place and time to read.

Let’s face it, technology is part of our lives. And, we like it...it enhances so many areas of our day, even making things a bit easier on our already burdensome schedules. 

But, let’s face it. We spend a lot of time in front of screens! 

In fact, some studies show the average adult will spend 34 years of their lives in front of a screen. 

More on the average adult (generally speaking, that’s you and me, by the way): 

• We consume 5 times more information than adults did 50 years ago.
• We spend approximately 12 hours a day in front of a screen.
• Greater time spent on smartphones have been linked to higher rates of depression and loneliness.