the science of stressing and tangible tips for managing stress
Let’s be honest; most of us are stressed out! Busy lifestyles often cause us to leave too little time for relaxation and self-care. However, the truth is that living a hectic, on-the-go, and high-stress lifestyle will eventually lead to some form of burnout.
Our bodies are equipped with the tools to handle stress in small amounts; however, when stress becomes long-term (chronic), it can wreak havoc on the entire body and our overall health. Keep reading to learn more about the science behind stress, how it affects our whole body and its hormones, and holistic ways to combat it!
What is stress?
Our stress response results from any physical or psychological stimuli that disrupt the body’s homeostasis. These disruptive stimuli are known as stressors. To begin with, a stress response is adaptive and prepares the body to handle the challenges presented by an internal or external environmental stressor. However, when exposed to a stressor that is repetitive (repeated acute stress) or prolonged (chronic stress), the stress response becomes maladaptive and detrimental to our physiology.
An autonomic reaction to stress
As someone experiences a stressful event, the brain’s amygdala (part of the brain that contributes to emotional processing) signals distress to the hypothalamus. The hypothalamus acts as a command center, communicating with the entire body through the autonomic nervous system in preparation to either fight or flee from a potential threat. The autonomic nervous system controls involuntary bodily functions and processes, such as breathing, heart rate, blood pressure, blood sugar, digestion, and the dilation or constriction of crucial blood vessels and small airways in the lungs called bronchioles.
The autonomic nervous system comprises two parts: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system acts as our body’s “gas pedal.” It triggers the fight-or-flight response, providing the body with the increased energy and awareness it needs to react to perceived threats. Oppositely, the parasympathetic nervous system acts as the body’s “brake system.” It promotes the body’s “rest and digest” state, which allows our body to calm once a danger is passed.
Flight-or-Flight
Our primitive bodies are equipped to deal with stress in small doses. The sympathetic nervous system drives a fight-or-flight response within our bodies during stressful situations. The term fight-or-flight represents the choices our ancient ancestors had to make when faced with an environmental danger, such as a saber-toothed tiger (the choice to either stay and fight or flee). Overall, a fight-or-flight reaction is a physiological and psychological response to stress that prepares the body to react to danger and threats.
In reaction to the amygdala’s distress signal, the hypothalamus activates the sympathetic nervous system by transferring signals through the autonomic nerves to the adrenal glands. The adrenals then begin releasing the hormone adrenaline into the bloodstream. As epinephrine (adrenaline) circulates through the body, several autonomic physiological changes happen rapidly. Some of these changes include an increased heart rate, breathing rate, blood sugar, and blood pressure:
Your heart will beat faster to supply more blood to your muscles
Breathing rate speeds as a way to increase oxygen to use as you fight or run
Adrenaline signals the liver to release glucose and other stored fats into the bloodstream to provide more energy to the body
Blood vessels constrict and dilate to allow more blood to flow to the skeletal muscles and less to the digestive organs. This narrowing of blood vessels results in increased blood pressure
Furthermore, some bodily functions that take up excess energy shut down to divert energy to more vital areas. For example:
When our body is in fight-or-flight mode, our digestive system shuts down as energy is redirected toward the muscles. This is the cause of the sensation of “butterflies” in the stomach as blood is diverted away from the digestive system. This process may also cause a dry mouth during stressful times, as the mouth is part of the digestive system!
This all happens at such a rapid speed that this cascade of reactions begins even before the brain's visual centers have a chance to process what is happening entirely.
The HPA Axis
When the initial surge of epinephrine (adrenaline) subsides, the hypothalamus activates a second component of the body’s stress response system. This is known as the hypothalamic-pituitary-adrenal axis (HPA) axis. The HPA axis relies on a series of hormonal signals and the release of catecholamines (hormones that the brain, nerve tissues, and adrenal glands produce in response to emotional or physical stress) to keep the sympathetic nervous system switched on if a stressor remains. If the brain continues to perceive a threat, the hypothalamus releases corticotropin-releasing hormone (CRH), which travels to the pituitary gland and prompts the release of adrenocorticotropic hormone (ACTH). The adrenocorticotropic hormone then travels to the adrenal glands and stimulates the release of cortisol (stress hormone).
When the perceived threat passes, cortisol levels will fall, and the parasympathetic nervous system (rest and digest) can lessen the body’s physical stress, resuming vital functions such as digestion.
However, in the case of chronic stress, it may feel impossible to press down on that parasympathetic “break petal.” Remaining in a constant sympathetic, stressful state keeps the HPA axis activated. Over time, chronic stress can wreak havoc on the entire body and its proper function.
Chronic Fight-or-flight
Stress is omnipresent in modern life. Unfortunately, in today’s fast-paced, demanding world, modern “saber-toothed tigers” manifest in many forms, such as school, work, EMF radiation (from phones, computers, etc.), financial stress, etc. These stressors are most often constant and generate daily stress.
Our body’s primitive fight-or-flight response is automatic and not consistently accurate. This mechanism for survival switches on when our body does not feel safe. In modern life, the body’s fight-or-flight response can be triggered by both real and imaginary threats. These perceived threats include:
Physical: poor nutrition (not enough calories or nutrients), lack of sleep, intense physical exertion (over-exercising combined with an insufficient energy intake)
Mental: chronic worry, anxiety, perfectionism, and phobias
Emotional: chronic fear, guilt, anger, and shame
Psycho-spiritual: complicated relationships, life challenges, financial challenges, not meeting life goals
As mentioned earlier, in the sympathetic fight-or-flight mode, the body readies for a fight or a mad dash to safety. This leads to a cascade of physiological changes within our body to promote our “survival.” When faced with modern daily stressors, such as feeling behind on work, our body remains in HPA axis activation. In this, the sympathetic nervous system is constantly upregulated, contributing to high blood pressure, cardiovascular concerns, adrenal fatigue, hormone imbalances, etc. While the parasympathetic nervous system is down-regulated, leading to digestive and gut issues, etc.
Living in a chronic, stressful, sympathetic state with the constant release of fight-or-flight hormones can lead to numerous health concerns. These include:
nervous system dysregulation — (parasympathetic and sympathetic)
impaired thyroid function
digestive and gut issues — (bloating, constipation, nausea, etc.)
hormone imbalances — (worsened PMS symptoms, etc.)
reproductive system concerns — (irregular or missing periods, painful periods, PMS)
imbalanced blood sugar levels
blood pressure concerns
heart disease and cardiovascular risks such as hypertension, heart attack, or stroke
weakened immune system — (frequent colds)
impaired communication between the immune system and the hypothalamic-pituitary-adrenal axis (HPA) axis — (linked to the future development of numerous physical and mental health conditions, including chronic fatigue, metabolic disorders (diabetes, obesity, etc.), depression, and immune disorders)
muscle tension (tension headaches, migraines, muscle pain, etc.)
Don’t stress about being stressed…
Don’t stress about being stressed! You can find relief from dysregulation and improve overall health by learning to activate and optimize your parasympathetic nervous system! When your parasympathetic nervous system is activated, the body is restored to calm and “rest and digest.”
The body can enter a parasympathetic state once it feels safe. Slowing down enough to activate this state is simple and can be done at home or with the help of a professional! Keep reading to learn tangible tips for calming the nervous system, parasympathetic activation, and stress relief!!
Identify the Root Cause:
The first thing that needs to be done is to identify the root cause of one’s stress; essentially, what is making your body feel unsafe? Once the root cause is identified, one can go forward addressing it in the most optimal way possible. Here are some common causes of mental and physical stress:
lack of proper nutrition
poor gut health
over or under-exercising
toxic relationships
lack of sleep
lack of sunlight/fresh air
feeling behind in school or work
costant self-consciousness
chronic phobias
everyday stressors
a combination of everything!!
The vagus nerve
Many of the most effective parasympathetic activation techniques work to activate the vagus nerve. The vagus nerve starts in the brain and goes through the neck, chest, and abdomen. It is a central component of the parasympathetic nervous system. The vagus nerve establishes one of the connections between the brain and the gastrointestinal tract. The vagal tone is correlated with one’s capacity to regulate stress responses.
Tangible tips for stress relief
30+ stress reduction techniques . . .
Breathwork:
Breathwork is a powerful tool that can help activate the vagus nerve by taking deep breaths. This can help decrease stress and boost the nervous system. There are a wide variety of helpful and calming breathing techniques. Here are some of them:
Focus on your deep breaths and mindfully follow the air that you breathe in and out through your nose, lungs, and belly.
Take six deep inhales and exhales from the diaphragm in the span of one minute. Long and slow exhales are crucial.
Inhale very slowly through your nose, counting to 5; exhale slowly through your nose, counting to 5. Wait 5 seconds and repeat the process 3 more times.
Cuddle a human or pet:
Cuddling a pet or a loved one can activate the parasympathetic nervous system. This act releases the hormones serotonin, dopamine, and oxytocin. Oxytocin is our “love” and “cuddle” hormone.” It helps us to bond with loved ones. Oxytocin has been shown to decrease stress and anxiety levels while increasing relaxation, trust, and overall psychological stability.
Hug a loved one:
Touch can help stimulate the nerve endings that connect to the vagus nerve. Oxytocin is also released when you hug someone you love!
Aromatherapy:
The olfactory nerve travels from your nose to your brain and gives you your sense of smell. It also plays a role in supporting the parasympathetic nervous system! Certain active compounds in essential oils trigger the olfactory nerve to shut down signaling. This produces a calming effect in the brain that extends to the rest of your body. You can add essential oils to a bath, massage them into the skin, or smell them right from a bottle. Here are some of the best stress-relieving essential oils:
Lavender
Ylang Ylang
Lemon
Clary Sage
Bergamot
Chamomile
Jasmine
Sweet Basil
Holy Basil
Frankincense
Do ABSOLUTELY nothing:
Doing nothing benefits your nervous system by allowing you time to process complex thoughts and feelings and then release them. Start with just two minutes of your time. Don’t look at your phone, eat, or distract yourself at all! Simply observe and be mindful; this time is special because the nervous system is not triggered by external stimuli and can calm down.
Nature therapy:
By simply immersing yourself in nature, you can calm your nervous system! Try going out for a walk in a park where you can be surrounded by nature. Simply spend more time outside! Be mindful; listen to all the unique sounds, smell the unique smells, feel the ever-changing sensations, and see all the different colors!
Gardening:
Gardening is a calming activity that gets you out in nature, in the sun, and requires you to focus on the task at hand!
Sunshine exposure:
Sunshine exposure increases serotonin levels, which will help boost your mood and allow you to feel calm and focused. Furthermore, exposure to sunshine in the morning helps regulate the body’s circadian rhythm, promoting a better night’s sleep!
Outdoor time with others:
Nature therapy + friends = fun times and parasympathetic activation. Plan some outdoor activities with your friends or family!
Grounding (bare feet on the earth):
Standing barefoot outside enables the absorption of the negative ions (free electrons) from the earth into our bodies! These ions act as antioxidants within our bodies. Research has shown that when our bare feet are on the ground, the muscles begin to relax, causing a shift into the parasympathetic nervous system state. There are many positive effects of grounding, such as improved sleep, reduced inflammation, enhanced blood flow, and even improved tissue and cell repair!
Try a sauna:
The heat in a sauna can trigger the body’s release of endorphins (“feel-good” hormones) while also lowering cortisol levels within the body!
Take a hot bath, maybe add some Epsom salts and lavender:
Studies show that immersing oneself in a hot bath calms the body with heat and can reduce the sympathetic nervous system response. Add some Epsom salts to increase the magnesium content, which will help induce relaxation. Pour in some essential oils, such as lavender, for added aromatherapy!
Take a cold shower or try an ice bath:
Cold showers and ice baths are a form of hydrotherapy (water therapy) that you can partake in from home!! Even a few minutes of a cold shower or ice bath may help decrease depression symptoms. In one clinical study, participants who took cold showers over the course of several months reported a decrease in symptoms of depression. Further research suggests that cold water may help decrease anxiety and boost your overall mood!
Meditation:
Meditation is proven to improve stress and anxiety. Meditation is now connected to a large number of diverse techniques such as contemplation, concentration, guided meditation, meditative movement exercises such as Yoga and tai chi, qigong, breathing exercises, and Mantra. These techniques work at different levels (the senses, mind, intellect, and emotions) and have all been shown to reduce stress and anxiety when practiced regularly.
Meditation activates the parasympathetic nervous system. This helps to decrease heart rate and blood pressure while also allowing us the time to process our emotions! You can find free guided meditations on YouTube. Some great options are Calm, Headspace, and great meditation.
Restorative Yoga:
Restorative yoga is a great way to ease tension within the body, improve flexibility, support mental clarity, practice slowed and controlled breathing, and activate the parasympathetic nervous system. My favorite YouTube channel for free at-home yoga is Yoga With Adriene. You can also find a yoga studio near you to try some yoga classes!
Yawning:
The act of yawing depends on and influences the autonomic nervous system. Studies have proven that yawing signals parasympathetic activation and down-regulates the sympathetic nervous system. A simple yawn has the effect of discharging stress from the body and calming your nervous system for a short period. When you feel stressed, a few simple yawns may help you calm down enough to move on or practice further stress-relieving techniques.
Proper nutrition:
When the body consistently does not receive adequate amounts of energy from a balance of micro and macronutrients, our stomach signals to our brains that we are starving and “unsafe.” Dieting, undereating, and blood sugar imbalances are proven to increase chronic psychological stress and cortisol production.
Consuming regular, macro and micronutrient-balanced meals is crucial when it comes to reducing both physical and mental stress on the body. Balanced nutrition is vital when combating physical stress as it supports a healthy immune system and the repair of cells. The micro and macronutrients we receive through food intake are necessary to support proper brain function. Certain foods, such as omega-3 fatty acids, help to regulate cortisol levels. Eating three balanced meals daily and nutritious snacks when needed is crucial for regulating blood sugar and preventing brain fog, “hangriness,” and excess stress!
To learn more, check out my blog on balanced nutrition!
Eat breakfast!!!:
Cortisol levels are at their highest in the morning due to our natural circadian rhythm. Eating breakfast in the morning, within one hour of waking up, helps to lower these cortisol levels. Eating a balanced breakfast containing 20-30 grams of protein combined with healthy fat, complex carbohydrates, and some fruit or veggies provides our body with the sustainable energy to face daily challenges, think critically, and manage stressors.
Skipping breakfast adds excess stress to our body and dysregulates blood sugar, increasing our cortisol production, stressing the adrenals, and setting the tone for a stressful day. If you are experiencing stress, your cortisol (stress hormone) levels are already elevated. Not eating a balanced breakfast adds to these levels and makes it much harder to manage stress throughout the day!
Within an hour of waking up, consume a nutritious and balanced breakfast to help your body feel safe and set the tone for a happy and productive day!
Get enough protein:
Consuming protein-rich meals at regular intervals throughout the day is crucial in regulating and balancing blood sugar levels — which takes stress off the adrenals. Furthermore, protein is made up of amino acids, which help produce key neurotransmitters that aid in stress reduction and in preventing and treating depression and anxiety. Opt for 20-30 grams of protein at each meal!
To learn more about protein and sources of protein (animal and plant-based), click here.
Cultivate a healthy gut:
The gut-brain axis is a bidirectional communication network that links the enteric (system of neurons that control the gastrointestinal tract) and central nervous systems. This network is anatomical and extends to include endocrine, humoral, metabolic, and immune communication routes. The autonomic nervous system, hypothalamic-pituitary-adrenal (HPA) axis, and nerves within the gastrointestinal tract all link the gut and the brain. This allows the brain to influence intestinal activities and the gut to influence mood, cognition, and mental health!
The gut microbiota is the most abundant and diverse microbiota in the human body. Research suggests that enteric microbiota (the gut microbiome; the microorganisms that live in our digestive tracts) “extensively and profoundly” influences the gut-brain relationship. This means our enteric microbiota directly impacts mental state, emotional regulation, neuromuscular function, and regulation of the HPA.
Therefore, cultivating a healthy gut is essential and directly impacts one’s mental health! A great way to support a healthy gut is to consume fermented foods regularly! Fermented foods are rich in probiotics, promoting beneficial gut bacteria and lessening harmful bacteria. Here are some fermented foods to include:
raw unpasteurized sauerkraut
dill pickles
coconut yogurt
miso
kefir
It is also vital to ensure that you are consuming prebiotics, which feed the good bacteria in the gut! Here are some examples of prebiotic-rich foods!
dandelion greens
jerusalem artichoke
garlic
onions
leeks
asparagus
bananas
barley
oats
apples
cacao
flaxseeds
yacon root
jicama root
seaweed
Make sure you practice a well-balanced way of eating to support the digestive tract with fiber and other nutrients it needs to function!
Eat in a relaxed state to improve digestion and gut health! Take a few deep breaths before eating to activate the parasympathetic “rest and digest” mode, and avoid checking your phone!
Consume omega-3 essential fatty acids:
Consuming an adequate amount of omega-3 EFAs is essential for regulating, developing, and repairing the nervous system and brain! EPA and DHA play a vital role in cognitive function and health. Studies show that increasing the amount of n-3 (omega 3) through fish oil in the diet helped prevent the adrenal activation caused by mental stress.
You can increase omega-3 intake through foods such as wild salmon, sardines, sprouted chia and flax seeds, and blue-green algae or supplementation with fish or krill oil and vegan algae oil.
To learn more about omega-3 fatty acids, click here.
Sip some herbal tea:
The act of sipping nice warm tea from a mug is calming. Furthermore, the wonderful and powerful herbs within your tea bag can help ease stress from a physiological standpoint! Herbal tea is also beneficial for various other stress-induced/stress-causing issues, such as gut/digestive problems! Here are some fantastic herbs for stress reduction and nervous system health:
Peppermint
Chamomile
Lavender
Lemon balm
Ginseng
Turmeric
Passionflower
Catnip
Look for teas that contain these herbs! My favorite teas are Traditional Medicinals tea bags! My favorite teas for when I am stressed are Lemon Balm, Chamomile and Lavender, Cup of Calm, Reishi Mushroom with Rooibos and Orange Peel, Stress Ease, Chamomile, and Tulsi & Ginger teas.
Limit or avoid caffeine:
Small amounts of caffeine AFTER BREAKFAST in the morning (before 10 a.m.) do have benefits to overall health. However, caffeine on an empty stomach, excessive caffeine consumption, and caffeine late in the day have many negative side effects when it comes to the nervous system and stress response.
One study shows that caffeine spikes cortisol levels during the day. This adds excess stress to the body and dysregulates the central nervous system and the body’s natural circadian and hormonal rhythm. Another study shows that caffeinated coffee intake reduces the quality of sleep by 10% and the amount of sleep by almost 40%.
I recommend that if you are drinking coffee, you do it AFTER BREAKFAST and before 10 a.m. Consuming caffeine after breakfast is crucial for balancing blood sugar and minimizing excess cortisol production. Consuming caffeine before 10 a.m. reduces the risk of sleep interference since caffeine has a mean half-life of around 5 hours and an elimination half-life of up to 9.5 hours.
Matcha is also an excellent substitute for coffee. While it contains caffeine, it also contains the amino acid l-theanine, which has been shown to decrease cortisol levels, relieve stress, and improve mood. Matcha also contains more antioxidants and comes with more health benefits than coffee. Still, be sure to consume matcha after breakfast, as it does contain caffeine!
Check out my recipe for my favorite matcha latte here!
Try a magnesium supplement:
Magnesium plays a vital role in managing stress response and regulating the production of stress hormones. Studies investigating the interaction of magnesium with key mediators of the physiological stress response have proven that magnesium plays a vital role in the regulation and neurotransmission of the normal stress response.
However, when we are stressed, our body uses up several vital nutrients such as magnesium, protein, B vitamins, essential fatty acids, iron, and vitamin D. Research suggests that stress could increase magnesium loss, causing a deficiency.
Overall, magnesium is essential for combating stress and maintaining overall health; however, constant stress depletes our magnesium, therefore creating a vicious cycle of magnesium depletion and stress! If you are experiencing chronic stress, it may be a good idea to take a magnesium supplement to aid your body in combating said stress. This is my favorite magnesium supplement. When purchasing magnesium supplements, look for magnesium taurate, magnesium L-Threonate, magnesium glycinate, and magnesium malate, as these forms are the most bioavailable (easily absorbed) and have the best access to the brain.
Try adaptogens:
Adaptogens are herbal supplements. They are named after their adaptability to outside stressors. Adaptogens help to support the adrenal glands and regulate our stress response. In one study, researchers found that participants who took 240 milligrams of ashwagandha extract daily over eight weeks experienced less stress and anxiety and reduced cortisol production. Furthermore, these participants reported enhanced mood. Ashwagandha is one of the most common adaptogens and can be purchased in a capsule or as a powder that can added to smoothies and baked goods! Here are some other popular adaptogens:
Rhodiola Rosea
Asian ginseng
Eleuthero (Siberian ginseng)
Sleep is CRUCIAL for overall health and stress reduction. 8-9 hours of sleep every night is a fundamental requirement for our nervous system to function optimally. To learn more about sleep and ways to get a good night’s sleep, click here.
Get moving in a fun way:
Movement helps us release endorphins and is essential in managing stress, a good night’s sleep, and overall health. Daily movement helps induce an increase in blood circulation to the brain. Exercise also impacts the hypothalamic-pituitary-adrenal (HPA) axis and, therefore, influences our physiologic reactivity to stress. This physiologic influence is attributed to the HPA axis’ communication with parts of the brain. The HPA axis communicates with the following:
the limbic system — controls motivation and mood
the amygdala — generates our fear in response to stress
the hippocampus — vital for memory formation, mood, and motivation
Evidence shows that exercise can improve mental health by reducing anxiety, depression, and negative mood and improving self-esteem and cognitive functioning.
However, just like everything, balance is key. Excessive exercise, especially high-cardio, is associated with elevated cortisol levels (stress hormone) over time. Studies have shown that “excessive exercise” and “overtraining syndrome” are associated with impaired mental health. This may look like long intervals of high-cardio exercise every day. Try switching some of your workouts to low-impact movements such as walking, yoga, or pilates. Also, women can sync their daily movements with their menstrual cycle to reduce excess stress on the body!
The most important thing to remember is that moving your body should be fun and centered around health and well-being and not a means of controlling how you look. If missing a workout or preparing for one is causing you excessive stress or fear, it is a good idea to take a step back and rethink your perception of exercise, as this mindset is not sustainable or healthy for the body.
Unplug in the evenings:
Responding to emails, checking social media, watching or reading the news, etc., all cause stress. Taking a “digital detox” can be beneficial for stress reduction and improving mental health because it allows us to take a break from the constant knowledge of stressful world events, comparing ourselves to others on social media, stressors at work and school, etc. Unplugging from technology allows us to slow down, be more mindful of the present, and connect in person with others.
This does not mean throwing out all your technology and moving into the woods. Simply choose a time each evening to turn off your devices and opt for in-person connections and mindful activities.
Furthermore, this is beneficial because avoiding exposure to screens (blue light) in the evening helps to improve sleep quality by honoring the body’s intrinsic melatonin production and circadian rhythm. This will decrease stress by fostering a good night’s sleep! One study that measured evening electronic use and its impact on sleep quality in university students showed that electronic device use near bedtime for a duration longer than 30 min was significantly associated with poorer sleep quality. Another study on children aged 8-17, studying bedtime technology use and its effect on sleep quantity and quality, showed that using any device at bedtime was associated with a statistically significant decrease in sleep quantity and quality.
An evening “digital detox” could look like staying off technology past a certain time in the evening and keeping your phone outside your bedroom while you sleep or far out of reach!
I like to stay off all of my technology after 6 p.m., including TVs. Instead of using my computer, I print out my homework and take notes from my textbooks on paper. Or, if I do not have homework, I read or sit on the porch and talk with my family!
Do some single-tasking:
Single-task activities help relieve stress because they force the mind to focus on one thing at a time. This is beneficial as it allows the brain to decompress and focus on a single task. Single-tasking is the opposite of multi-tasking, which can often lead to feelings of stress and being overwhelmed. You can practice single-tasking by allowing yourself to choose the most pressing task and focus on it solely.
Single-tasking activities can also be a fun and beneficial way to relieve daily stress. Here are some great stress-relieving single-task activities:
art
reading a book
journaling
Acupuncture:
Acupuncture is an ancient therapeutic method. This procedure stimulates the vagus nerve and other vital areas of the nervous system. It increases acetylcholine release, which helps decrease inflammation and improve immune system functioning. The act of getting acupuncture itself is relaxing and meditative. Find a place around you with professionals who can perform this stress-relieving and therapeutic method.
Try an acupressure mat:
Acupressure is similar to acupuncture; however, it does not require a professional and can be done from home! An acupressure mat has tiny spikes that relieve stress and tension by applying pressure to different points on the body. This is my favorite acupressure mat.
Take some time for planning:
Simply taking some time at the beginning of each day or week to plan and prepare can help prevent future stress by helping you feel more in control and “on top” of things.
Other tips:
Try stretching to release tension
Sing your favorite song
Listen to your favorite music
Get a massage
Laugh!
Avoid toxic relationships
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