4 simple tips to reduce stress 4 simple tips to reduce stress

Did you know that chronic stress often takes a toll on mental and physical health, hindering productivity, focus and overall well-being? Stress is normal, and a reasonable amount can even be useful and beneficial for productivity, however, when it becomes a chronic cycle it can be harmful.

Luckily, people can become more resilient to the effects of stress by widening the “window of tolerance” for stress through reduction techniques. Dr. Daniel Siegel defines the window of tolerance as “the optimal zone of arousal where we are able to manage and thrive in everyday life”. Widening the window of tolerance is beneficial for a fulfilled and resilient life.

Here are some simple ways to build resilience and reduce stress:

1. Take breaks

Immense stress can affect cognitive energy, leading to sensations of overwhelming worry or restlessness. Studies show taking breaks from work resets cognition to create more productivity and creativity. According to research, “the most productive employees didn’t work full eight-hour days, and they took 17-minute breaks for every 52 minutes of work”.

Taking breaks may appear counterintuitive, but taking a mindful moment, or a few mindful moments, can give us a greater sense of clarity and perspective.

2. Eat mindfully

How many of us eat while driving, texting, standing, thinking about work, talking to family or just distracted by other thoughts? Eating while distracted may add to weight gain, as well as digestive discomfort that can signal stress in the gut-brain connection.

A simple remedy is to put your phone away during meal times to be more present with the meal in front of you. Noticing the taste, texture and flavors is a way to slow down and become more mindful of the task at hand. If you're feeling playful, and aren't scared to look silly, using a non-dominant hand while eating can help you to slow down, too.

Be fully present in your meals, from cooking to eating, by using Sergio's mindful eating meditation to immerse yourself in an everyday experience.

3. Practice gratitude

A simple practice of writing down five items that bring gratitude to your life has lasting impacts on emotional well-being. Studies show that gratitude practices affect the region of the brain that increases dopamine and serotonin circuits – neurotransmitters that increase joy, mood regulation, and therefore decrease stress.

Cultivating gratitude practices regularly will have a positive lasting effect on your mood.

4. Long exhales

Taking time to pause for a mindful breath is incredibly settling for the nervous system, allowing the body to rest and digest with ease. When a mindful breath contains a long exhale, it is particularly calming for the body and mind.

You can begin by breathing in through the nose or mouth, depending on what feels most comfortable for you. Try to inhale as slowly as you can. As you exhale, purse the lips like you are blowing out of a straw and count your exhale. With each breath out, try to extend the exhale by an additional count. For example, if your first exhale has a count of 5, try to increase the next exhale to 6, then 7, then 8. Do this for 5 breaths.

This is a wonderful practice that can be done at any time of the day, especially when feeling tired, overwhelmed or anxious.

Find your breath and your center with Ally Bogard's deep breathing meditation.