Tips For Reducing Stress

For years, I wondered if just providing someone tips for reducing stress is enough to create long term change in their life?

One of my cardiac rehab clients once told me,

“Overcoming stress feels like being on a treadmill to oblivion."

Stress does not have to feel that way!

stressed worried woman

The truth of the matter is that there are alot of tips for reducing stress that are innately a part of the bigger stress management program that you will learn with me.

On each person’s healing journey, there is a starting point that is right for them.

That is the point where overcoming stress begins. That usually includes a few tips that either make sense to them, or just feel right to them.

Something just clicks and a particular tip begins to feel like something they could actually do to manage stress versus just coping with stress.

Tips for reducing stress are good. Any tip that facilitates change is good…

Most important tip for reducing stress

The most important tip for reducing stress is to recognize that YOU are the one who has, WITHIN YOU, the awareness of what the one or two things are that you need to either do differently, or that would provide immediate support to relieve the stress you are feeling.

Each person has an inner wisdom about their own healing – whether they may immediately recognize it right off or not.

“Something” that they sense would be helpful. Truth exists with in the BEST in each one of us.

Day-to-day tips

  • For those interested in natural stress relief, the most immediate and effective stress reduction technique is to take 3-5 slow deep breaths.

    These deep breaths are very effective in relieving stress – particularly if you start the deep breath from your abdomen. Remember to breathe in and out slowly…

  • Start by putting your hand on your belly and while breathing in, you will be pushing out your belly. That will feel very odd at first because it’s not how we normally breathe. It is, though, how newborns breathe.

    Then, while slowly exhaling, your belly comes into your body. You will get the hang of this stress reduction technique with just a little practice. Your reward will be the calm that you will begin to feel.

That sense of calm is the balance that you want to achieve in managing your stress.

stress and balance

It’s what you think about that is so important

At this point, I will share with you what I have told my clients over the years, “Trust me, for now, on what I’m about to say.”

While you are doing your deep breath, and at many other times throughout your day, repeat these phrases:
  • I’m physically safe…
  • There is no physical threat
  • It is okay to relax…
For now, the repetition of these phrases will prove very effective in managing your stress response. They help to manage the actual physiology of the stress response.

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Health tips for reducing stress

  • Eat a balanced diet and drink more water
  • Get 8 hours of sleep each night
  • B Complex, Magnesium and antioxidant vitamins (A,E,C)
  • Stretch your muscles during the day
  • 30 minutes of activity 5x’s per week
  • Talk with supportive friends
  • Notice what you are thinking and feeling (physically and emotionally)
  • Increase the ways you nurture and comfort yourself
  • Offer gratitude for someone or something everyday
  • Trust your instincts about the tips to reduce stress that feel right to you

For more information please see:

Ten Tips For Stress Management -- Ten tips for stress management that have proven effective.

What causes stress? -- What causes stress may surprise you.

Return from Tips For Reducing Stress To Coping With Stress Home

Share Your Tips, and Ask Questions Too

There are lots of ways of reducing stress. If you have discovered a way that works for you, please share it here. Or, if you have a question about ways to reduce stress, I am glad to answer them here.

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“Ms. Churchill is the unique health care worker everyone hopes to encounter, but rarely does. She has an extraordinary gift that allows her to do much more than diagnose and treat.”
Abbie K. – Minneapolis

K., age 45, is a long term chronically PTSD disabled patient. She has had daily headaches for 20 years. Two weeks ago she reported that she had had 4 days of pain free time, and was having the exceedingly odd sensation of "smiling all the time". She and Cathi have made extraordinary fast progress together.
Dr. Cole

I referred C.L., age mid-forties, to see Cathi after a life of suffering the post traumatic stress disorder of parental sexual abuse over many years of her childhood, with major dysfunctions of alcohol and drug abuse, and with the disabling symptoms of migraine that have for more than twenty years become chronic.

She has lived with daily headaches that have not responded to any of the several drugs which have benefited many such suffering patients. She has needed chronic opiate treatment of her chronic pain syndrome.

In the few weeks that Cathi has worked with her, C.L. has begun to experience days without pain, periods of happiness, and a reduction in her opiate dosage requirements that represent a breakthrough in her stalled-out life as a single mom raising a teen-age daughter with only social security income resources.
Dr. Racer

“I first met Cathi Churchill eight years ago when she effectively helped my work unit through the stress of a hospital-wide layoff. I was impressed with her clear-minded approach and willingness to listen.”
Andy R.

N., age 60, is a hard driving attorney twenty year patient of mine who hit the wall with chronic fatigue four years ago, and began to realize she had to learn to rest. She recovered enough to return to her workaholic lifestyle when she was stopped by a herniated cervical disc and resumption of her chronic colitis.

Working with Cathi, she is discovering "the way she does life" and learning to make choices about it. She came in last week, having "danced until dawn". She is learning to dialogue with her body in effective ways.
Dr. Cole

“I stumbled upon Cathi after my recent heart attack that was brought on by stress. I was scared of having another one, and didn’t know what to do. I had lost hope. Working with her has changed my life. I’m so grateful."
Debbie – Canada

M.S., a woman in her late forties with progressively more and more disabling rheumatoid arthritis since childhood, whose most recent problems have arisen over the last two to three years as complications of immunosuppressive therapy for her disease. The complications have been associated with the severely disabling chronic pain of recurrent herpes neuralgia for more than three years, and for the past 15 months, recurrent osteomyelitis in her right lower mandible.

The second, more alarming (even life-threatening) problem has caused months of diagnostic and therapy confusion among her many consultants, three successive resections of the bone over the last six to eight months, and the still ongoing threat of more relapses of the smoldering bone infection and chronic pain only made bearable by chronic, massive doses of opiates.

In the few months since M. began to work with Cathi with several modalities: stress management, therapeutic touch, guided imaging, and others, her life has become more livable, as she has become able to bear the pain and the discouragement of unresolved disease.

She has relied on many of the methods for maintaining hope and getting through overwhelming discouragement by using the inner resources she has learned with Cathi.

My hope as her primary physician, is that Cathi and M. will be able to continue to work together to maintain that inner strength and hope as she faces yet more months of pain, and further repeated surgery.

Thank you for the healing guidance you've been able to give her thus far.
Dr. Racer

“I sought out the help of Cathi during my divorce, and found her to be an insightful and compassionate coach. Her ability to see deep into the heart of an emotionally stressful problem is, I believe, unique and I would highly recommend her service to anyone.”
P.R. – Brooklyn Center

S., age 48, is a Laotian patient of mine with 15 years of chronic abdominal pain. She has had an extensive medical worked up, and nothing ever worked. Cathi saw her over several months.

S. has improved! Cathi established a trusting relationship with her, and helped her to effectively break through her wall of silence and grief about her son's mental illness, and taught her how to "change her thinking".

S. now comes in smiling, notes some unusual continued symptoms, but no longer has chronic abdominal disabling pain.
Dr. Cole

“Control My Stress is so amazing. I want to thank you, again, for such a valuable resource.”

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