Stress Management: What’s Normal and Proven Ways to Reduce Stress

Oct 2

Stress is part of life — but chronic stress isn’t. Find out what’s normal and explore practical tips to lower stress, manage cortisol, and improve your wellbeing.

Stress is a major component in our lives. Some stress is good stress: being alert in traffic could help you avoid an accident, exercising stresses the body in a healthy way, learning something new can expand your horizons.

It’s really hard to find time for ourselves. Life can be crazy busy and pull us in all sorts of directions from deadlines, birthdays, vacations, bills, house work, living….

Let’s face it - life will always be “life-ing”. There will always be something trying to disrupt your flow.

Chronic stress can lead to a plethora of health concerns. Take a moment to think about your mood when you’re stressed.

Are you chipper and full of energy?

Are you ready and motivated to take on the next challenge?

Or are you feeling lethargic, bogged down, overwhelmed, easily distracted…?

When you’re go go go day after day after day…sometimes you can feel energized and like you’re mastering being a super human.

It can feel like you’re accomplishing so much by being there for everyone and by participating in all the things. You feel like you’ve been productive and can be proud of all the things you’ve been up to by staying busy.

Or maybe you’re escaping from something at home or in your life by staying busy and running around like a chicken with their head cut off.

Maybe you have mental battles that you don’t know how to cope with on your own.

When you take a step back - how do you feel at the end of the day?

Does it fill your cup? Do you feel energized and fulfilled?

Or does it drain you?

This is something you really need to pay attention to - if your day to day schedule is draining you or energizing you.

If you’re constantly flying by the seat of your pants or if you feel at peace and calm.

Maybe you have people in your life who are struggling. Maybe you are a caretaker. Maybe you worry about those you love. Is that a bad thing? NO.

You have to remember that YOU are important. You have to make an effort to be there for yourself.

To feel this way occasionally is a healthy enough part of life. We all have seasons that are more challenging than others; but I’m talking about chronic stress. The stress that disrupts our lives on a regular basis.

Just because it’s what you’re used to or it’s your “normal” doesn’t mean it’s healthy or good for you.

When it’s chronically affecting your day to day, you may start to notice autoimmune disorders pop up, mental health takes a hit, and your quality of life starts to diminish.

Sometimes it’s subtle. Sometimes it hits you like a wall of bricks.

You may notice you have health issues that your doctor can’t seem to nail down.

You may notice you’ve lost your spark.

You may not even notice at all because this is your norm.

But, I bet the people close to you notice! They may notice you don’t seem like yourself. You seem like you’ve changed. Some people will know how to tell you - while some people may keep it to themselves as to not hurt your feelings.

When life gets this way, it can feel like it’s too late, it’s too normal, it’s too overwhelming, it’s too much of a luxury, it’s too much of a commitment to try to change, it’s a lost cause…

I want to encourage you by saying it’s not too late. You’re not a lost cause. You can improve your health with small steps. You are not alone.

So, what can you do?

Reducing stress can look different for different people. Here are some proven strategies that can help you reduce chronic stress and start to feel better again!

Practice Stress-Reducing Strategies

Meditation
Journaling
Breathwork

Finding stress reducing strategies that work for you can be challenging, but completely worth it if you’re willing to go through some trial and error. Meanwhile, some strategies may work some days and not others.

Meditation or prayer can be impactful. Taking a moment to quiet your mind on what you’re grateful for, what you’re focusing on, or what you want to bring to mind can help you reduce stress.

Journaling your thoughts down can also be really helpful! You can go the old fashion route with a notebook and your favorite pen, type on your phone, your computer, or even do a verbal journal by recording yourself talking through your thoughts. Check out my affirmations journal! It’s like your own little confidence boost journal.

Breathwork is one way that I’ve been utilizing to help manage stress a LOT lately. There are a lot of amazing breathwork practices that you can do to calm the mind and reset. Click here for my breathwork guide.

My favorite one right now is breathing in for a 4 count through the nose, pause, exhale through the mouth for a six count. This has been game-changing for me.

Classes like Circl Mobility and Yoga reinforce breathwork as well. You can check out my YouTube channel for a few past classes or join me in our virtual classes.

Optimize Sleep

Consistent sleep schedule
Bedtime routine
Optimize sleep environment

Sleep is often overlooked as an integral part of a healthy lifestyle. Quality sleep affects how our bodies recover and perform.

Try to get a consistent sleep schedule, even on your weekends. Your body will thank you for it! Your body will naturally start to get into that rhythm and have an easier time adjusting.

To get that consistent sleep schedule, a bedtime routine may be helpful. You likely already do things to get ready for bed: shower, brush and floss, take your meds…etc. What can you do to help wind down for bed?

This is where journaling, meditation, a stretch sequence (those stress reducing techniques) can be really helpful! You don’t have to be perfect. Start by adding one thing. If it goes well, keep it up and eventually consider adding more. Keep trying until you find what flows well for you.

Optimizing your sleep environment can be crucial to getting a good night’s rest. Cooler temps, low to now light, low to no screen time, and finding that routine. Consider these things to help: cooling sheets and pillows, a fan, a humidifier, an eye mask, ear plugs, white noise maker, and black out curtains.

Physical Activity

Low impact exercises like walking, yoga, swimming, Circl Mobility
Get outside for fresh air, vitamin D, and grounding
Remember to rest

While high intensity exercise has its place, if we are already dealing with high cortisol and chronic stress, it may be worth considering some low impact exercises such as yoga, swimming, walking, and Circl Mobility.

Getting outside for some fresh air can be really grounding and freeing. I love to step in the grass with bare feet! It feels amazing. Even on days that are overcast, you can still get the benefits of being in the sun (vitamin D).

Rest is also very important. Learn to listen to your body - it will tell you with sore shoulders, stomach aches, brain fog, tension headaches, etc... This is where low impact exercises could come into place. Strength training and cardio are both important; but, to get the most benefits, your body also needs to rest.

Nutrition

Reduce stimulants such as caffeine
Consume balanced eating patterns
Stay hydrated

Now, I am one of the last to say to give up coffee. But, excess caffeine can cause issues due to the stimulant qualities. This goes for other caffeinated drinks as well, such as sodas and pre-workout. It’s important to consider the timing of your caffeine. For myself, no caffeine after 4pm. I’ll easily fall asleep; but then I’ll be wide awake at 1am.

Having a balanced eating pattern is another major part of managing stress. You want to make sure to get the following on a regular basis:

Whole foods
Lean proteins
Healthy fats
Magnesium rich foods
Omega-3s
Vitamin C
Pro-biotic and gut friendly foods
Herbal and calming drinks

On the other hand, limit or avoid the following to help with managing cortisol and stress responses:

Excess caffeine
Alcohol
Added sugars
Refined carbs
High-processed foods
High sodium processed foods

I created a 5 day Mood Boosting Meal Guide to help you eat to support stable energy and calm your stress response. Click here to get your copy today!

Staying hydrated has many benefits in your overall health. Check in with yourself. Are you drinking enough water each day? A general guideline is taking your body weight, divide it in half and drink that much water but in ounces.

Example: If you weigh 150 pounds, try to get 75 ounces of water in a day.

Now, this can be a daunting task. If you’re getting a bottle or two of water each day, I encourage you to drink one more bottle a day. Start there and slowly add up to what feels good for your body. I recommend also checking in with a doctor as well.

Limit Stress Triggers

Delegate tasks
Set boundaries
Reduce noise

Let’s reevaluate your daily schedule. Is it jam packed with things that drain you? Are there any tasks throughout the day that you can delegate (whether that’s at work or home). Can you ask a friend or loved one for help for things around the house? Give the kids or a other half more responsibility?

Setting boundaries can be quite challenging, especially for people pleasers like myself. Can you relate?

I’ve learned (and am practicing regularly) to PAUSE before saying “yes!” instantly. Saying “no” is a complete sentence. You don’t have to explain.

Taking that pause to consider if what you’re saying “yes” to can help you evaluate whether it aligns with your values and lifestyle or not.

Consider ear plugs of sorts for noisy environments. I love my Loop earplugs because I can still hear things around me; but it dampens the overstimulating sounds for me. Another idea is to listen to calming music. Sometimes calming music can help you refocus your energy.

Social Support

Group activities
Seek a therapist
Connect with loved ones

Joining a community with similar goals, joys, and interests can be a great way to find connection and relatability. This community can meet in person or online.

Oftentimes, we feel like we are alone. Like we are the only ones who struggle with our problems. Yes, we all have our own stories; but, you’d be amazed to learn how many others also struggle with very similar issues.

Talking to a therapist can be very beneficial for anyone. I know this is a large expense for people; but it’s one of those things that I feel is worth the investment if you can make it work.

Some people see it as a weakness; but I promise you, seeking help takes bravery and is very courageous. I struggled to find a therapist that I connected with well; but I think I’ve finally found one for me.

Sometimes just calling up a friend or family member who you can vent with can make a world of difference. Find your people who you can just talk with with no judgment.

Relaxing Activities

Discover creative outlets you enjoy
Get a massage
Laugh

Take some time to discover (or rediscover) creative outlets you enjoy. This could be old hobbies, coloring, reading, playing games, etc. Do the things that bring you joy! If you feel that it disrupts family time, have them join you or help/encourage them to find something they can do that they enjoy, too.

Getting a massage from a loved one or a professional if it’s accessible to you. I love my hook massage tool, my two over the shoulders massagers, and my foot bath. Taking even a few minutes with them while watching my show is wonderful.

Find time to laugh. Watch a funny movie or show, see a comedian, have a good genuine deep belly laugh. It’s no joke when they say laughter is the best medicine. Laughing reduces the stress hormones, relieves tension, supports mental health, and builds connection.

To wrap things up

Managing stress is vital to improving your quality of life and can make a big difference in your weight loss journey.

This list is loaded with ideas to help you reduce stress; yet there are so many more out there. Take some time for you and figure out the steps you can take to get your stress load under control. Pick one way and build off from there.

Please reach out for more support!

I believe in you! You are amazing. You are powerful. You are worth it.

Hi there, I’m Kimberly.

I’m so happy you’re here! You’re taking important and powerful steps towards a healthier, more confident, empowered, and stronger you! Congrats on taking that step. It can be scary and overwhelming. I am so proud of you!

If you would have told me back in high school when I was trying to figure out what I wanted to be when I grow up that I would own my own health and fitness business, I would be shocked (especially about the health and fitness aspects).

I always knew I wanted to own my own business. I like to think my dad’s business inspired me. I loved teaching and leading. I worked in schools for years; but something was just not quite right.

One year while working as a para in a middle school, I had a health coach. I was already in the process of my own health and wellness journey.

She inspired me to take what I know, change career paths, and go all into health and fitness. I thought it was crazy. I wasn’t athletic. I wasn’t in what I thought of “good shape”. How could I be a trainer and health coach?

I went for it anyways - and now here we are. I created life changing programs such as the AYM Method, created and taught over 500 group fitness classes, and provided personal training to over 30 clients, some who have been with me for 3 years now!

One of the coolest parts? I’m still a teacher! My lessons, students, and classrooms just look different than I ever thought possible.

And guess what? I absolutely love it. I took classes to become certified in group fitness, personal training, and to be a health coach. I am also licensed to teach Zumba, Circl Mobility, Strong Nation, and Plate by Zumba.

I feel so much gratitude for those who have supported me along the way, especially my amazing husband who has been by my side through it all.

I now have a mission to help others find ways to create sustainable lifestyle changes. I want to take away the overwhelm that I felt on my journey and take you step by step through your own path. Click for info on how to work with me.