7 Simple Strategies to Shake Off Stress

It's been a heavy week...month...two years, which is why I wanted to share these insights about how to release stress and tension in our body physically and emotionally.

In my last article, I shared how burnout is a state of disconnection. One of the ways we can help ourselves prevent or better navigate burnout and release stress and tension is by connecting...

Connecting to how we feel, what we want, what we value, what brings us joy, and to the people around us. In the next issue of this series, I'm going to share my "reality check" moment and go a bit deeper about the root causes of burnout, so we don't just look for quick fixes.

But today I wanted to share some proven tips about how to shake off stress, so it's less likely to build up and lead to sickness and burnout.

1) BREATHE

I teach a practice called 4-7-8 breathing to every group I work with. It's a way to naturally tranquilize your nervous system by calming your body in order to calm your brain. We actually have the power to shift our physiology in order to change our psychology, and breathing is one way to help us do that.

Check out the video I created below as I guide you through this powerful breathing practice that can help you turn off your reactive, anxious, fight-or-flight mode and turn ON your responsive, thoughtful, calmer brain.

You can also check out some more advanced (and super calming) Wim Hof breathing techniques here.

2) MOVE

So many of us spend so much time sitting still, glued to our computers or phones, and don't make time to move throughout the day.

When we feel stuck mentally or emotionally, it helps to move our body physically.

Can you think of a time when you went for a walk, run or bike ride or taken a yoga or other workout class and felt better and mentally clearer afterward? Moving your body can move your mind and move emotions through you.

When it comes to movement, don't force yourself to do things you hate. Move in ways that bring you joy. Starting about six years ago, I started practicing a form of movement called Nia with my friend Lola. I've never felt freer or more joyful in my body. I also found the same to be true of Zumba.

Fortunately, you don't need to be part of a dance class to move your body joyfully. Check out the dance music on this playlist, shut your office or bedroom door, and have your own 5-minute dance party to shake off your stress!

3) CONNECT + 4) HUG!)

Intentionally spending time with other people whether face-to-face or over the phone or zoom, as long as the time together is life-giving, is another way to release tension and reduce the risk of burnout. Connection is restorative and rejuvenating. After I burned out, I joined a WhatsApp chat with five friends, and we're still connected on it today. We share our challenges and joys (and Wordle scores!) throughout the day along with prayer requests and funny or heartwarming videos or memes.

When we feel connected to another person, our bodies respond in ways that help us feel calmer. Social connection helps us reduce anxiety and depression (which have been elevated in the past two years) and improve our immune system and self-esteem. This is another reason therapy can be so powerful. Feeling heard is healing.

One powerful form of human connection that many of us have missed lately is a hug. Hugging someone for 20 seconds or more leads to a surge in oxytocin release, which fosters feelings of connection, trust, and love, thereby releasing tension in our body. My husband and I do this, and it's amazing how quickly it relaxes the body to be held like that.

5) LAUGH

Life is hard, and sometimes we need to release the tension we're feeling by laughing. When you're feeling overwhelmed, laughter is a healthy way to release tension and even temporarily distract yourself.

Think of a time you had a really good belly laugh and the release and relief you felt afterwards. Laughter reduces the level of stress hormones like cortisol and adrenaline and increases the level of health-enhancing endorphins. That's the power laughter can have on our body and mind.

Make time each day for something that makes you laugh, even if it's only five minutes. Some of my favorite shows to watch are The Office, Schitt's Creek, Parks & Recreation and Ted Lasso. Comedians like Sebastian Maniscalco, Jim Gaffigan, Kristen Wiig and Trey Kennedy always make me laugh, so I watch their specials on Netflix or follow them on social media.

This video makes me laugh every time. I hope it does that same for you today!

6) CRY

Kids laugh and cry without filtering themselves, but as adults, we tend to restrain ourselves and suppress our sadness and our joy.

People who have repressive coping techniques (like stuffing down tears) tend to have a less resilient immune system and elevated stress, anxiety, depression, heart disease and blood pressure.

Crying helps us release stress and emotional pain and can lead to a stress response called tend-and-befriend that draws us closer together to connect, another stress reliever (bonus!).

On average, American women cry 3.5 times each month, while American men cry about 1.9 times each month. There's still (unfortunately) some stigma around expressing emotions like sadness, but crying is a healthy thing for us to do. I wrote a blog post about giving ourselves permission to be sad in April of 2020, and you can check that out here.

7) CREATE

Creating is a form of self-expression and another way we can discharge stress physically, mentally and emotionally. When we're creating, we tend to be fully present, immersed, focused and in flow, not caught up in our fears or worries.

What is your favorite form of creative expression? Music? Painting? Drawing? Baking? Gardening? Cooking? Singing? Writing? Dance? Journaling? Crafting? Photography? Sculpting? How might you make time for one of those activities this week? It'll help you de-stress.

One of my favorite books on the topic of creativity is Big Magic by Elizabeth Gilbert, and this quote from the book sums up this last point perfectly. Don't overthink...just create!

Wrapping It Up

To bring it all home, here are seven proven ways to unmute your body and emotions, so you can discharge stress and release tension: breathe, move, connect, hug, laugh, cry, and create!

👉 Which one do you want to try this week or weekend?

Let us know below!

How Can I Help?

Over the last 15+ years, I’ve devoted myself to helping organizations, leaders and teams become resilient, connected, compassionate, engaged and energized. I've done this through interactive keynotes, workshops, leadership trainings and retreats nearly 300 times virtually and also facilitate and speak in person. One of the workshops I facilitate is about discharging stress naturally.

If you're interested in learning more about my services for yourself or someone else on the topic above or other topics, start here and we can find time to connect.

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