Reduce Stress In Three Easy Steps

By: Deanna Snyder, RN Monday November 14, 2022 comments Tags: #DeannaSnyder, #BeWellEssentials, #ReduceStress, #GetMoving, #LimitNoise, #Sleep


Reduce Stress In Three Easy Steps


As we approach this holiday season, life can become more overwhelming than normal.  Everyone has stress in their lives. Unfortunately,  we cannot eliminate it completely. We can reduce the level of stress by applying these three easy steps: get moving, limit the incoming noise, and get enough sleep. 


Get Moving

 An easy, natural, yet incredibly powerful method of reducing stress is as simple as putting one foot in front of the other and increasing your day-to-day physical activity levels.


For those of us who spend a good amount of our time sitting behind a desk, getting in some exercise isn’t always something we make time for – but it’s an important component in resetting your mind and body, which will ultimately help you to minimize stress levels.


When you think of committing to a regular exercise routine, you might feel overwhelmed. After all, most of us live extremely busy lives and it’s not always easy to find that extra time to squeeze in a workout.


But in truth, all it takes is 15 to 30-minutes a day, most days of the week, to see an increase in your overall mood and stress levels. Plus, there are simple ways to incorporate exercise into your existing lifestyle, such as purchasing a work desk that allows for adjustable height so that you can spend a few minutes every hour standing while working.


Every time we exercise, our bodies naturally release endorphins. These endorphins are hormones that travel throughout our body, giving us a boost of energy, and actively ridding the body of stress and anxiety.


To get an idea of just how much exercise can improve your mood by releasing these powerful endorphins, take 10 minutes and either walk or jog lightly in place.


Incorporating exercise into your life will also help with your stress levels if you’re overweight, or suffering from other types of health problems.  It’s a win-win!


Exercise contributes to a healthier lifestyle, thereby fighting obesity and helping your body perform at the top of its game.


If you’re concerned about your weight, start by walking 20-minutes a day, and if necessary, break it up into 10 or even 5-minute sessions.  You’ll be surprised at how much stress you’ll relieve just with some basic exercise, and you may also lose some weight!


In addition to these benefits, exercise can also give you some much-needed alone time so that you can reset your mind and spirit.


Everyone needs some time by themselves. Throw on some headphones and listen to your favorite podcast, or leave them at home and just workout in peace. You’ll be amazed at how quickly your stress will subside just by giving yourself the opportunity to recharge.


Between releasing endorphins and getting away from it all, plus making a healthy lifestyle change, you’ll find that exercise is a natural stress relief that everyone can benefit from. Give it a try!



Limit Incoming Noise

Access to the Internet has brought a lot into our world: convenience, social networking, the ability to work from just about anywhere. But with it comes an extraordinary amount of stress.


Just think about the last time you sat down to watch your favorite television show. You were probably distracted by your mobile device, which means that you most likely didn’t absorb everything that you watched.


And it’s not your fault.


We’ve become almost numb to the sound of notifications going off on our phones and tablets, incoming emails, alerts and a myriad of other online signals that pull our attention in a hundred different directions.


In today’s digital society, we have everything in the palm of our hands that require so much of our attention.  The digital noise can be deafening.


It’s important to learn to cut out the noise, disconnect and recharge your mental and emotional batteries.

Not only will this help you manage stress levels by giving yourself a mental “time out”, but ultimately, the downtime will boost creativity levels and help you run your business more efficiently!


The most important time to disconnect from the internet, however, is shortly before we go to bed.


Staring at a screen and scrolling has been linked to insomnia-related issues (which lead to high stress levels). For a good night’s sleep, turn off all mobile devices about an hour before your bedtime.


Try reading a magazine or physical book, or watch some light TV. Do some type of activity that isn’t too engaging but still somewhat stimulating so that your mind is able to stay focused while still being able to wind down and relax.


If you’re concerned about someone not being able to get a hold of you in case of an emergency, then turn off your notifications in the settings section of your phone and tell people to only call you for emergencies beyond a certain time.

It’s important to focus on your own personal downtime every day, even if it’s just an extra hour away from the chaos of your business life. There’s only so long you can move at a rapid pace before getting burned out, so learning to set a schedule and sticking to it will ensure you’re always performing at your very best.



Get Enough Sleep 

Another natural way to reduce stress is to make sure that you get enough, but not too much sleep.


When we don’t rest enough at the end of our day, our body can tense up and it leads to irritability and depression.  And when we’re irritable or depressed, we’re stressed.


On the other hand, that doesn’t mean you should sleep for an incredibly long time.


If you sleep longer than your body actually needs, then you can become sluggish and listless which can also lead to stress when you’re unable to meet deadlines, get through your personal to-do list or simply feel down that you aren’t being productive.


Oversleeping can make you just as irritable and stressed out as not getting enough sleep.


To determine just how much sleep your body needs, it’s important to establish a regular sleep schedule, even on your days off.


It will force your brain to go into shutdown mode at the same time every night, regardless of what you have planned for the next day.


Once you make this change and catch up with your sleep, you’ll find that you’re less stressed, and overall, much happier.


To establish a regular sleeping pattern, you’ll just need to do a few things each and every day.


First, you’ll want to avoid any exercise about 2-3 hours before your scheduled bedtime.


As mentioned earlier, exercise creates endorphins that give us energy. And while that’s a good thing, you want to give your body adequate time every night to wind down.


You can take it a step further with a warm bath, too. Consider adding dōTERRA Lavender essential oils mixed in with Epsom salts an hour or so before bedtime.


Getting the perfect night’s sleep is an easy and natural way to keep stress at bay and build a healthy immune system!



I invite you to hop on over to my Insta and/or Facebook pages this month.  I'm sharing my FAVORITE diffuser recipes!


Feel free to contact me if you are interested in learning more about using natural solutions and reducing your toxic load for you and your family. 


Until the next time,


Be well, Deanna

Peace. Love. Oils. 

Deanna Snyder, RN

About the Author: Deanna Snyder, RN

Deanna is a seasoned registered nurse who specialized in adult critical care, is certified as a health coach, Reiki & ARōMATOUCH practitioner. She is a wellness advocate and community volunteer.  With over 35 years of healthcare experience, Deanna will take you on a journey of health, wellness, and vitality as you crowd out old habits and replace them with natural, safe and effective alternatives.