14 Ways to Reduce Stress

The Mind-Body Connection; Where the Mind Goes, the Body Follows

Stress creates great imbalance in the body and is the root cause of disease. When we are stressed, frightened, or feel threatened, our body enters a state of “fight or flight”. This state can be traced back to our ancestral roots and was meant to help the body escape extreme danger (i.e., there is a lion at the mouth of the cave).

During fight or flight, we are in survival mode and our body goes into overdrive:

Adrenaline and cortisol increase.
Glucose (blood sugar) and fats are released from storage to increase energy.
Breath rate and heart rate increase.
Our body places its total focus on outrunning the lion; not worried about producing white blood cells (immune function), growing long lustrous hair, or fighting disease.

MODERN LIFE = CONSTANT FIGHT OR FLIGHT

This “fight or flight” response is meant to be temporary and is not a healthy state to be in for extended periods of time. Unfortunately, our modern world has a sneaky way of keeping us in a constant state of fight or flight. Although we are no longer concerned with out-running a lion (at least not in my neighborhood), our bodies recognize and respond to the stress of our fast-paced modern world in the same way- keeping are bodies in a constant state of fight or flight. This chronic stress has been linked to:

Increased inflammation, which can lead to conditions like arthritis, heart disease, and cancer.
Weakened immune system, making it easier for infections and diseases to take hold.
Higher cortisol levels, which cause weight gain and disrupt digestion, sleep, and hormone balance.
Elevated blood pressure and heart disease risk.
Poor gut health, as stress disrupts the gut microbiome, leading to bloating, IBS, and other digestive issues.
Sleep Disturbances
Accelerated aging (yes, stress can make you look older!)
NIH reports that stress can contribute to the development of chronic illnesses (heart disease, cancer, etc.).

14 Ways to Reduce Stress

1. Meditation/Prayer

Meditation and prayer allow us to still the mind, relax the body, and enter a transformative state of being.

Studies show that meditation can lower cortisol (your stress hormone), improve focus, and even boost immunity. Start with 5 minutes a day and work your way up—no lotus position required!

2. Sound Therapy

Ever tried lying down while waves of soothing sounds wash over you? Sound therapy can lower stress, balance brain waves, and even promote healing at a cellular level.

Sound therapy comes in many shapes and forms, but in broad terms it’s the use of sound waves to create an immersive experience that helps people to relax (think singing bowls, flutes, gongs). You can experience a sound bath by simply listening to a recorded session (available on YouTube), or you can visit a trained practitioner. Research suggests that certain frequencies help to relax our sympathetic nervous system, putting us into a deep state of relaxation. This deep meditative state allows our bodies to rest, repair, and heal.

3. Move Your Body

Running, lifting, yoga—whatever gets your body moving, do it! Fitness increases endorphins (your feel-good hormones) while lowering cortisol. Bonus: exercise boosts immunity and reduces inflammation, both crucial for disease prevention and overall health.

4. Massage Therapy: Get Those Knots Out

Stress gets trapped in your muscles, and a good massage is like hitting the reset button. Studies from NIH show that massage reduces cortisol levels, improves circulation, and enhances relaxation.

5. Live Mindfully

Mindfulness is simply the process of bringing our awareness to the present moment to a place where we acknowledge the beauty that is our life! As we increase mindfulness, all of our hang-ups, moodiness, destructive behaviors, anxiety, and insecurities subside. If we could all practice mindfulness like a Zen Master, we would enjoy a stress-free life. So shift your awareness, give someone your full attention, enjoy the ordinary, and enjoy the peace within the present moment.

6. Cold Therapy

Cold Therapy involves exposing your body to cold temperatures for a short period, which helps to alleviate stress. This can include ice baths, cold plunge tubs, or cryo-chambers. Cold therapy activates the parasympathetic nervous system, helping the body shift from "fight or flight" to "rest and repair" mode- instantly lowering stress and anxiety.

7. Breathwork

Deep breathing (like box breathing or the Wim Hof Method) can instantly switch your body from fight-or-flight mode to relaxation. Controlled breathing reduces anxiety, lowers blood pressure, and increases oxygen delivery to cells.

8. Laughter: The Best Medicine

Laughter reduces stress hormones and increases feel-good neurotransmitters like dopamine. Studies from NIH show that laughing regularly can boost immunity and even help with pain management. So, go ahead and binge-watch your favorite comedy!

9. Aromatherapy

Essential oils like lavender, chamomile, and frankincense have been shown to lower stress. Diffuse essential oils or apply them topically for an instant sense of calm.

10. Connect with Mother Earth

Spending time in nature reduces cortisol, boosts immunity, and improves mood. Studies from Japan’s Shinrin-Yoku movement show that walking among trees lowers blood pressure and increases natural killer (NK) cell activity, which helps fight disease. Earthing (walking barefoot on grass, sand, or dirt) has become a popular way to destress.

11. Unplug to Decompress

Too much screen time increases stress, disrupts sleep, and overstimulates your brain. NIH studies recommend limiting screen exposure, especially before bedtime, to improve mental clarity and relaxation. So, designate a specific time of the day where technology use is discouraged (during meals or after 9pm) and use screen time limits on your devices to monitor usage.

12. Say No

An overcrowded calendar makes us a stressed-out mess and piling too much on our plate can result in serious health-related consequences. We should prioritize invitations and get comfortable saying no, without an ounce of guilt. This is not an act of selfishness but rather helps us stay aligned, happy, healthy, and energized so we can show up mindfully for those we value most.

13. Emotional Freedom Technique (EFT)

Tapping has become incredibly popular for reducing stress, controlling physical pain, overcoming anxiety, etc. Simply put, EFT is a self-administered energy therapy that involves gently tapping on the body’s meridians where chi (energy) flows, while being mindfully focused on your stress or ailment. This technique has similar components to acupuncture (Chinese medicine) and is said to calm the body and increase immune function while decreasing cortisol, anxiety, pain, food cravings, etc.

14. Plant-based Essential Oils & Tinctures

Essential oils are extracted from the bark, leaves, roots, fruits, and flowers of plants. Therapeutic oils are created through distillation, which produces highly concentrated medicinal oils with powerful healing properties. Essential oils (lavender, frankincense, ylang-ylang, etc.) can help to relax our mind and body.

There are also various tinctures on the market, like the popular Bach flower remedies, which people swear by to reduce anxiety. These tinctures, much like essential oils, are made of wild plant extracts that can be applied topically, inhaled, or ingested as an alternative remedy for anxiousness.

That’s a Wrap

By incorporating some (or all) of these techniques into your routine, you can reclaim your peace, improve your health, and even increase your lifespan.

So, what are you waiting for? Start de-stressing today—your body (and mind) will thank you!