Why Actively Preventing and Lowering Stress Should Be a Priority

My new whoop band measures stress and I love it because it has helped impact my sleep and other metrics which have in turn helped me find ways to prevent and lower stress.

I hate the thought when people say ‘just stress less’. if I could do that don’t you think I would have tried that already? 🙂 

So below are ten ways I’ve found that help prevent and lower stress. I didn’t list cold plunge or sauna but those are super drugs as far as I’m concerned.

The reality is that stress, when left unchecked, impacts not only your mental well-being but also your physical health and relationships. Chronic stress has been linked to an increased risk of cardiovascular diseases, weakened immunity, and even cognitive decline[^1]. Actively reducing and preventing stress isn’t just a luxury—it’s a necessity for living a healthy and fulfilling life.

The Impact of Stress on Your Health

• Heart health risks: Chronic stress raises cortisol levels, increasing blood pressure and the risk of heart disease[^2].

• Weakened immunity: Prolonged stress reduces your body’s ability to fight off infections and illnesses[^3].

• Mental health toll: High stress levels are a significant factor in anxiety, depression, and burnout[^4].

• Relationship strain: Stress can reduce your capacity for empathy and connection, weakening family and marital bonds[^5]

So we can see how deadly stress is - but how do you actually do something about it? Here are a few ideas.

10 Strategies to Lower and Prevent Stress

1. Mindfulness and meditation

• Even 10 minutes a day of mindfulness meditation (count your blessings, prayer etc.) can lower cortisol levels and improve focus[^6].

2. Physical activity

• Exercise reduces stress hormones and boosts endorphins. Walking, stretching, or strength training are excellent options[^7].

3. Quality sleep

• Establishing a consistent sleep routine and limiting screen time before bed improves resilience to stress[^8].

4. Connection and communication

• Sharing your concerns with a trusted partner or friend can reduce feelings of isolation. Consider weekly check-ins with your spouse or a close family member[^9].

5. Professional help

• For ongoing challenges, a counselor or stress management coach can provide tailored strategies[^10].

6. Breathing exercises

• Deep, intentional breathing activates the parasympathetic nervous system, which reduces stress and promotes relaxation[^11].

• Try the 4-7-8 technique: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat 4–5 times.

7. Nature exposure

• Spending time outdoors, even for a short walk, can lower stress hormone levels and improve mood[^12].

• Consider “forest bathing,” or simply sitting in a park to reconnect with the natural environment.

8. Time management and prioritization

• Using tools like a daily planner or a digital calendar can help reduce the mental load of remembering tasks and deadlines[^13].

• Prioritize the most important tasks, and let go of perfectionism in less critical areas.

9. Laughter and play

• Laughter triggers the release of endorphins, natural chemicals that enhance your mood and reduce stress[^14].

• Schedule time for activities you genuinely enjoy, like playing a game with family or watching a lighthearted movie.

10. Journaling

• Writing down your thoughts and feelings helps process emotions and gain perspective on challenges[^15].

• Keep a gratitude journal to focus on positive aspects of your life, which can shift your mindset and reduce stress.

Overcoming Common Objections

Objection 1: “Ain’t nobody got time for this!”

• Solution: Start small. Replace 10 minutes of screen time with a guided meditation or deep breathing. Park farther from your office to incorporate a short walk into your day.

Objection 2: “I’m already overwhelmed. Adding more feels impossible.”

• Solution: Integrate stress-reducing practices into existing habits. Practice mindfulness during your routine. Make movement social by exercising with a family member.

Objection 3: “I don’t see immediate results, so I’m skeptical.”

• Solution: Track small changes in how you feel after practicing mindfulness or engaging in physical activity. Research shows cumulative benefits over time[^6][^7].

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I’d love to hear your thoughts. 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How Self-Doubt Can Become Your Superpower 

How to Supercharge Your Sleep

The Power of the Sauna

Forgiveness May Be Your Missing Ingredient

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

References

[^1]: Cohen, S., & Janicki-Deverts, D. (2012). Who’s stressed? Distributions of psychological stress in the United States in probability samples from 1983, 2006, and 2009. Journal of Applied Social Psychology.

[^2]: Steptoe, A., & Kivimäki, M. (2013). Stress and cardiovascular disease. Nature Reviews Cardiology.

[^3]: Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: A meta-analytic study of 30 years of inquiry. Psychological Bulletin.

[^4]: American Psychological Association. (2021). Stress in America 2021.

[^5]: Randall, A. K., & Bodenmann, G. (2009). The role of stress on close relationships and marital satisfaction. Clinical Psychology Review.

[^6]: Zeidan, F., et al. (2010). Mindfulness meditation improves cognition and emotional regulation. Consciousness and Cognition.

[^7]: Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review.

[^8]: Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.

[^9]: Hanson, M. M., et al. (2017). Benefits of green spaces for mental health: A systematic review of the evidence. Scandinavian Journal of Public Health.

[^10]: Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Dell Publishing.

[^11]: Jerath, R., et al. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts autonomic nervous system. Medical Hypotheses.

[^12]: Hansen, M. M., et al. (2017). Benefits of green spaces for mental health: A systematic review of the evidence. Scandinavian Journal of Public Health.

[^13]: Häfner, A., et al. (2015). The role of time management skills in reducing stress and achieving personal goals. Journal of Vocational Behavior.

[^14]: Berk, L. S., et al. (1989). Beta-endorphin and HGH increase are associated with a sense of euphoria induced by laughter. The American Journal of the Medical Sciences.

[^15]: Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science.