10 Holistic Habits To Reduce Stress
In many ways, we live in a world that puts us far better off than ever before. Endless possibilities, modern medicine, and advanced technology all enhance our quality of life and provide opportunities for growth. Yet, our mental health is rapidly declining and continuously so. More and more people around the world experience anxiety and burnout and the World Health Organization has proclaimed stress to be the 21st century’s health epidemics.
The need for a toolbox of holistic, natural, yet effective practices and habits to reduce stress, improve health and enhance our quality of life has therefore never been greater. In this article, let’s explore 10 simple, science-backed and time-proven habits for health and inner peace.
Time For Deep Breaths
We all possess a very powerful tool for soothing stress and activating the healing processes in our body and mind - our breath. And the stress management effect of taking deep, mindful breaths is almost instant. However, whether you feel stressed or not, taking an intentional pause and practice taking deep breaths carry numerous benefits for our physical and mental health. By implementing intentional and purposeful moments of deep, mindful breathing to stop up, slow down, take a break, and regulate our nervous system, we can bring a sense of ease and calm to our day, gently resetting the body and mind and proceeding with more clarity and peace.
The Attitude Of Gratitude
Studies done by Robert Emmons - one of the pioneers within the field of positive physiology - have measured and concluded that during the research period, the participants who were asked to every day write down what they were grateful for have (among other positive “side effects” experienced a 28% decrease in their stress levels. Whether it is writing down what you are grateful for in a journal, simply taking a moment of your day to think about things you are grateful for, or express your gratitude for a gesture you have received by someone else - this simple practice can instantly and long-term improve your health and well-being, and your quality of life.
Step Out In Nature
We are made IN nature, and we are made BY nature. However, the sad fact is: with our modern lifestyle, we are getting further and further away from it - our natural habitat. But the truth is: nature is so good and nourishing for us, for our body, for our mind and soul. Time and time again, studies show that nature has a profound healing effect on our stress levels and hormones (that are currently at their highest point in history), our sleep, our energy and mood, our nervous system, our well-being, our mental health, our brain - well, us as a whole. Make sure to step out in nature regularly to harness the endless benefits of this grounding ritual.
Sleep Well And Enough
There is not one cell in our entire body and mind that does not benefit from good-quality sleep. However, we are the only species on the Earth that purposefully deprioritize sleep without an actual need. In fact, approximately 2/3 of the population in industrialized countries sleep too little. This modern sleep epidemics carry many unfortunate consequences, most of which come to the surface in the long run, but it does not make them any less crucial for our mental and physical health and well-being right this moment. For instance, inadequate sleep negatively influences our memory, hormonal balance (or rather imbalance), stress levels, mood, energy levels and, in fact, also our immune system. Having good sleep hygiene in terms of a relaxing evening routine and good amount of sleep (recommendation for adults is 7-9 hours per night) is essential for our mental and physical health and well-being.
The Healing Power Of Meditation
Meditation is a great tool and a grounding practice to help us cultivate more presence, awareness and consciousness in our lives. Meditation can also serve as a simple break in the middle of a stressful day, because for our brain, body and soul this is exactly what it is - a break. However, when we meditate, not only are we taking a much needed break, so our body and mind can rest and recharge, many healing processes are being activated in our body as we meditate, which (among other aspects of our health) are beneficial for recusing stress and anxiety. The good news is: you do not have to be a monk to harness the healing power of the meditation practice. Meditation can be as simple as focusing all your attention and senses on a flower in front of you, or focusing your attention on your breath for a few minutes every day.
Intentional Rest & Recharging
Our body and mind are in a state constant overdrive in today’s world that we live in, because nowadays we live in a very high paced performance society that rarely acknowledges us for slowing down a little. In fact, it is the opposite: we live in a time of the more, the faster, the better. However, our brain has not evolved much in many hundreds of thousands of years, compared to how much the world we live in has evolved over time, even just within the span on the last 50 years, creating this mismatch between our brain and the society we live in. So to take good care of our mental and physical health, we need to intentionally carve out time to rest and relax. Stop scrolling through social media and take a moment to slow down and give yourself (your body and your mind) a break. Put on some relaxing music and take a few deep breaths. Read a few pages of a good book or go for a walk outside without electronic distractions. Take a short nap or simple enjoy your favorite cup of coffee or tea and truly indulge in this moment - whatever works for you! Do absolutely nothing for some time each day and let your body and mind unplug and recharge.
Eat Your Way To Better Mental Health
The saying "you are what you eat" is not only true for the body, but also for the mind. And while we majorly benefit from a diet rich on whole, natural, unprocessed, nutrient-dense foods, there are certain types of foods that contain necessary macro- and micronutrients to support and improve our mental health, positively impacting our mood, brain health and nervous system. Incorporating foods rich on Omega-3 fatty acids, probiotics, antioxidants, essential vitamins such as vitamin C and B, and minerals such as magnesium provide fuel and create foundation for a healthy and thriving mind. Food is one of the most important tools for optimal health and well-being - also when it comes to your mental health.
Get Moving
Did you know that recent studies done by the Harvard Medical School have concluded that exercise can work as well as antidepressant medicine for some people, while it can in some cases even work 1.5 times better than conventional medicine? And that even just 150 min of exercise per week can offset high stress levels, elevate mood, and improve our overall well-being? Whether it is a gentle stretch, a walk in nature, walking from A to B whenever you can, or choosing stairs over elevators, these small choices contribute significantly to your physical and mental well-being. Because when it comes to getting your daily movement in – something is better than nothing.
Shower In Love
As human beings we are wired for connection, and it is one of our basic and most essential needs. However, in our modern society, more and more of us experience loneliness and isolation, despite the fact that we have never been more virtually connected than we are now. But it seems that with an increase in online presence, we have neglected the meaning and fulfilment of offline communities. Spend time with people you love and care about. Spend time with people who radiate positive energy and lift you up. Invest in your relationships and build strong, meaningful bonds with like-minded individuals. Invest in creating memories that make you happy and bring you joy with people who make your heart smile. Spread kindness wherever you go, even in the smallest of ways.
Be Your Own Best Friend
In the hustle and bustle of daily commitments, the never-ending to-do lists, errands, and the noise of the modern fast-paced life, it is easy to forget that you are more than simply a participant in the race of life. You are a gardener tending to the garden of your well-being, where every aspect of yourself needs attention and care to truly thrive. Self-care emerges as a ritual to keep yourself in a state of harmony in the chaos, a tool to bring a sense of calm and ease when things feel stressful, a reminder that your well-being is a non-negotiable priority. And the more time you dedicate to taking good care of yourself, the more you realize that it is all about finding balance, understanding your needs, and giving yourself space to meet them. So whether that means preparing yourself a nutritious meal, going for a walk, slowing down and prioritizing rest, showing yourself love, or simply making time and space for things that bring you joy and make you happy - self-care is all about coming back to those little right actions and practices that make you come alive.
Restoring the balance in our nervous system and regulating our everyday stress levels are major keys to our overall health and well-being, both mentally and physically. That is why we must make a conscious effort to adopt simple, science-backed practices to proactively and holistically take good care of our mental health, as well as to cultivate a resilient body and calm mind.