16 Tips for reducing stress - FITNESS PAIN FREE

16 Tips for reducing stress

Let’s face it, stress sucks. No one likes to constantly feel overwhelmed and powerless. Chronic stress is a destructive force that’s tough to deal with. Stress has been linked to numerous illnesses including cancer, fat gain and decreased sex drive, all super fun stuff. A character from Woody Allen’s movie once said, “Angry? I don’t get angry, I grow a tumor instead.” Funny but true!

Fortunately, you can make positive choices in your life to help reduce stress. If you’re looking to optimize your health and wellness, this is a vital and often overlooked area of important. Here are some tips to help reduce stress.

1. Acceptance – Things that are not within your power to control are not things worthy of worry.

2. Assertion – You are who you are and that is a wonderful thing. You can not and should not be ashamed of the person who you are.

“I yam what I yam and that’s all that I yam”
– Popeye

3. Find the modifiable causes of stressors in your life and make changes accordingly – These can be things like a stressful job or a toxic relationship.

God grant me the serenity to accept the things I can not change, courage to change the things I can, and wisdom to know the difference. – Reinhold Niebuhr

4. Figure out what you want to accomplish in your life and spend each day working towards that goal – Life tends to be much more enjoyable when you are working towards something that excites you.

5. Practice pleasure – Give yourself time to enjoy things you are interested in outside of work.

6. Surround yourself with people who share your own interests and passions in life – Build social networks with these people. Avoid those who have a negative influence on your life.
7. Don’t let your emotions control you – Try to think logically and rationally instead of emotional reacting to situations.

8. Get enough sleep at night – Usually somewhere between 7 and 9 hours. Find what works for you to wake up feeling energized and ready to tackle the day.

9. Exercise – Any type of exercise is fine, choosing what you enjoy most is best.

10. Manage your time efficiently – Practice tackling chores in priority of importance and keep a to do list. Entire books and courses have been devoted to this subject.

11. Avoid hurry – Slow down, take some time to smell the roses. Prepare for situations before hand so that they become more predictable and less rushed.

12. Make decisions and act on them – Being in a state of limbo between making decisions creates anxiety.
13. Use caution when accepting responsibility – Putting too much onto your plate all at once is a surefire cause of stress.

14. Love and Laugh more

15. Meditation – Practicing meditation can decrease stress both immediately and in the long term.

16. Spirituality – This is often a great source of peace for many.

I took this last piece directly from Robert Sapolsky. As is true in a lot of other cases the 80/20 rule applies to stress management. 80% of stress reduction can be attributed to the first 20% of effort. Choose the strategies here that most apply to you. Applying 20% of these strategies will most likely account for 80% of your stress reduction. I personally think the first few strategies are most powerful in your life but I’m sure it will differ from person to person.

For a more in depth look at stress’s affect on the body and more ways to deal with stress check out:

1. Full Catastrophe Living – Jon Kabat-Zinn
2. Why Zebras Don’t Get Ulcers – Robert Sapolsky
3. When the Body Says No – Gabor Mate

Take your health into your own hands!


1. Trivieri, Anderson (2002) Alternative Medicine: The Definitive Guide. Berkeley, CA: Celestial Arts
2. Sapolsky R, (2004) Why Zebras Don’t Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping. New York: St. Martin’s Griffin
3. Mate G. (2003) When The Body Says NO: Exploring the Stress-Disease Connection. Hoboken, NJ: John Wiley and Sons Inc.

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