how to deal with stress in a healthy way
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How to Deal with Stress in a Healthy Way, Starting Today!

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Stress is something that affects us all, so we all need to learn how to deal with stress in a healthy way.

Chronic stress is long-term stress that goes unimpeded over a long period of time.

The fear, flight or fight response is on for an extended time and adrenaline is pumping constantly. This places fatigue on the kidneys and the body’s entire system.

Learn How to Deal with Stress in a Healthy Way To Prevent Illness

Many diseases are stress related; in fact, some experts estimate that up to 80% of all disease is stress related.

Stress is a key cause of many small and big health problems such as:

  1. hypertension,
  2. headaches,
  3. insomnia,
  4. skin conditions,
  5. diabetes,
  6. depression, and
  7. anxiety

Now that you know the negative impact that stress has on your health, you MUST  take steps to combat! It’s essential that you learn how to deal with stress in a healthy way.

5 Ways to Deal with Stress In A Healthy Way

These 5 ways to deal with stress can keep you much healthier and happier.

1. Exercise

Regular exercise has these wonderful benefits:

  1. Boosts your immunity,
  2. Improves heart health and blood circulation,
  3. Increases the amount of oxygen coming in through the lungs and
  4. Lowers stress.

It can also elevate mood as happiness endorphins are released during to deal with stress in a healthy way

A workout of low to moderate intensity can increase your vitality, reduce pain, and improve your sleep.

Exercise helps relieve some of the tension associated with chronic stress.

2. Healthy Eating

Eating well is an essential part of reducing stress.

Too much fat, red meat, carbohydrates, and sugar in the diet put stress on the heart and the arteries. Chronic stress has been connected to the storage of fat around the middle.

To help reduce stress through diet, here is what you should be eating:

  1. A minimum of five, and up to ten portions of leafy greens and other vegetables and fruits each day;
  2. Small amounts of lean meat, chicken or fish;
  3. A small amount of whole grains, or legumes (beans and lentils);
  4. Nuts and seeds.

3. Relaxation

Learn how to relax all your muscles; you can start at your head and work your way to your to deal with stress in a healthy way

Clench one muscle group for a few seconds, and then release. Move on to the next muscle group and repeat.

As you relax, the stress response is turned off and the parasympathetic nervous system kicks in, aiding your digestion and your ability to experience peace and inner quiet.

4. Mindfulness

Mindfulness is the art of focusing on the present moment.

Instead of worrying on the future or obsessing over the past, try focusing your mind on experiencing the present moment.

One way to do this is to become aware of your different senses.  Here’s how:

  1. Listen to the sounds outside your window,
  2. Feel the touch of your clothes on your skin,
  3. Smell the aromas of your food,
  4. Appreciate the colors around you, and
  5. Notice the tastes of foods when you eat.

5. Sleep

A good night’s sleep will allow your body a deep and nourishing rest to heal itself. Without good sleep stress will get worse and worse so learning how to overcome stress-related sleep deprivation is to deal with stress in a healthy way

To sleep well, avoid caffeine and other stimulants so that you can get an uninterrupted night’s sleep.

Turn all technology off an hour before you turn off the lights.

Also, turn the lights down for a while before you actually go to sleep.

Use your relaxation skills to help you fall into a deeper sleep.

Final Thoughts

With these easy, everyday skills under your belt, you are well equipped to combat stress.

If you combine them all into your daily routine, you will undoubtedly see a reduction in your stress levels and an increase in your happiness levels.

Exercise, healthy eating, relaxation, mindfulness, and good sleep are key elements in your health and well-being and are essential skills to have in your stress reduction toolkit.

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  1. YES! As a weight loss coach, I’m still surprised that people are using high fat diets to lose weight, which actually can work, but at the high price of increasing their risk of heart attack and stroke. I don’t get it.

    1. Darlene Berkel says:

      Shari, you are right! It’s amazing how much misinformation is out there. It’s a shame that people often end up doing the opposite of what they need to be doing to achieve the desired results…whether it be weight loss or stress reduction! That’s why coaches can be instrumental to get them on the RIGHT track to achieve their goals.

  2. All five of your steps are key. I find exercise and mindfulness bring the most immediate relief. But they’ve got to be a consistent part of your life to get the benefit.

    1. Darlene Berkel says:

      You hit the nail on the head Pen! Exercise has to be a regular part of your life, not just something you do for a week. When combined with other strategies such as mindfulness & healthy eating, exercise can work wonders to build a stress-resilient lifestyle.

  3. Darlene Berkel says:

    Same here Rebecca. I walk daily for 30 minutes, except on weekends when I focus even more of self care and relaxation by visiting and spending time with family/friends, doing volunteer work, getting my nails/feet/hair done at a salon or some other “treat”. A massage sounds good too! 🙂

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