The Holistic Approach to Stress Relief: 10 Essential Tips for Mind and Body Wellness!

By Dr. Melissa Balizan

Stress affects the whole person—body, mind, feelings, and behavior. Just as symptoms can take many forms, there are many simple actions you can take to relieve them. The most important step is to take action. Ask yourself: “Am I stressed, or am I in denial?”

Simply making a conscious decision to act upon your situation will bring a sense of relief. Knowing that an unpleasant situation is going to change allows you to immediately start feeling the benefit. Here are ten ways to reclaim your peace.

1. Stop Procrastinating

Procrastination is itself a cause of stress. Eliminate it from your life by refusing to put things off until tomorrow. Do them today and create a “Do it Now” mentality to prevent tasks from piling up and weighing on your mind.

2. Don’t Be Afraid to Say NO

We often feel pressured to say yes to everyone, but you need to change the dynamic of your situation. Learning to be more assertive with your “No” enables you to act how you want and say what you think. Imagine how much less stressed this will make you feel.

3. Manage Your Time and Get Organized

Time management allows you to plan and organize your life to give yourself more space. This involves planning, delegating, and setting an agenda rather than wasting time doing unnecessary things or worrying about things over which you have no control.

4. Practice Daily Gratitude

A great tip to fight stress is to show gratitude for what you have every single day. Doing this daily will remind you that you’re blessed and it will keep you in good spirits even during difficult times.

5. Prioritize Healthy Eating

Developing healthy eating habits helps relieve stress. Look after your health with a sensible, balanced diet and always eat breakfast to kick-start your day. Poor nutrition weakens your resistance to illness and allows stress symptoms to develop further.

6. Practice Deep Breathing

Sit up straight with your eyes closed and place your hands on your abdomen. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. As you exhale through your mouth, reverse the process. This helps reduce stress by slowing your heart rate and lowering blood pressure.

7. Tune Into Your Body

Find a comfortable position and mentally scan your body from your toes to your scalp. Notice where you feel tight or loose without trying to change anything. For a minute or two, focus your breath on those specific parts of your body, paying close attention to the sensations you feel.

8. Get Moving

All forms of exercise, including yoga and walking, can ease stress and anxiety by helping the brain release feel-good chemicals. This helps your body become more stress-resilient. Even a quick walk around the house or simple stretching exercises like head rolls can help.

9. Decompress and Massage

Sit down and place a warm heat wrap around your shoulders and neck for 10 minutes. Afterward, use a tennis ball to massage away stress. Place the ball between a spot on your back and the wall, leaning into it with gentle pressure for 10 seconds before moving to another spot.

10. Be Present and Mindful

Slow down and focus on one behavior with total awareness. Notice how the air feels on your face when you are walking or the texture and taste of each bite of food. When you take time to spend in the moment and focus on your senses, you will feel significantly less stress.

Connect with Dr. Melissa Balizan

• Website: drmelissabalizan.com

• Email: [email protected]

• Text: 719-280-2637
  Notice: This information is intended to be a resource only and not a substitute for diagnosis or treatment by a qualified healthcare professional. Always consult your health professional before beginning any new exercise, nutrition, or supplementation program.