11/08/2025
🚨 5 WAYS TO DECREASE STRESS ‼️
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As the school year quickly approaches, it's common to experience heightened stress levels that can impact both mental well-being and physical recovery. Discover effective strategies below to ease stress & promote a sense of calm during this festive time. ⬇️
1️⃣ EXERCISE
🚴♂️ It's a great way to decrease stress hormones (i.e. cortisol) in the body. It also increases endorphins which can help improve your mood. Examples: walking, dancing, running, yoga, weightlifting, hiking, & cycling.
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2️⃣ DEEP BREATHING
🧘♀️ Stress activates your sympathetic nervous system, aka the "Fight or Flight" response. Deep breathing or "diaphragmatic" breathing is a great way to reset this stress response. It stimulates the vagus nerve in the diaphragm which is part of the parasympathetic nervous system, aka the "Rest and Digest" response to promote relaxation in the body. The goal is to focus your awareness on breathing through your belly (not your chest) while breathing slower and deeper.
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3️⃣ GARGLE, HUM, OR SING LOUDLY
🎤 Gargling, humming, or singing loudly is another way to activate the parasympathetic nervous system. The vagus nerve that is responsible for the “Rest and Digest” response also plays a part in these actions as well so activating this nerve can help promote relaxation.
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4️⃣ TAKE A BATH
🛀 Taking a nice, hot bath is an easy was to reduce stress. Try adding in 2 cups of Epsom salt, 1/2 cup of baking soda, and several drops (8-10) of lavender oil to further promote relaxation. Soak for 20 minutes. Epsom salt contains magnesium, a mineral responsible for relaxation, and lavender oil promotes relaxation which can lower cortisol levels.
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5️⃣ GET QUALITY SLEEP
😴 Lack of sleep or quality of sleep increases stress hormones in our body. Make sure to get 8 hours a night. If you aren't able to get a full 8 hours, take a nap during the day. (We’re parents, we get it. We know this may not be realistic but try your best -- stop scrolling on social media & put your phone away at LEAST an hour before bed, dim the lights, get in bed earlier than you normally do).
⭐️ Try 1 or more of these & see how you feel!
