By Jenn DeWall Confidence and Leadership Coach & Keynote Speaker & Trainer.

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Life can get pretty crazy sometimes. There are constant demands at work and home, and sometimes it seems like you will never get it all done. Stress comes in many forms, and when we don’t deal with it, it can hugely affect our mental and physical health. Stress can make us moody, cause physical discomfort, weaken our immune system, make it hard to focus, and lose sleep. Unfortunately, the symptoms of being stressed can then cause us more stress! It’s important to manage our stress and take care of ourselves before it causes a serious problem with our health or relationships. So when you are feeling frazzled, stressed or anxious, I’ve got 5 things you can do to calm your nervous system, clear your mind and build resilience to start feeling better right now! 

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BREATHE – Breathing exercises are a powerful way to take immediate action, gain control of your emotions and regulate the parasympathetic nervous system. There are several apps and YouTube videos available with specific instructions for different breathing techniques, exercises and meditations. However, you can also start by closing your eyes and taking some deep breaths through the nose and out through the mouth. The simple act of slowing and deepening your breath will calm the nervous system and take you out of that fight or flight stress reaction and into a more relaxed state of being. Best of all, it only takes a few minutes, and it is absolutely free!

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GO OUTSIDE – If you feel overwhelmed, take a few minutes to go outside. Studies have shown that spending time outside each day will lower levels of the stress hormone cortisol and is linked to higher levels of concentration and mental clarity. Going outside can also improve your vision and boost vitamin D– essential to bone growth and your immune system. Even if you only have 5 or ten minutes, step outside and soak in some sunshine! Pro tip— combine going outside with taking some deep breaths! 

 

CROSS SOMETHING OFF YOUR TO-DO LIST – Sometimes, when we’re stressed out, we slip into avoidance and procrastination. While it can feel like a good temporary fix to push off a task until later, it can also cause more stress. That nagging feeling that comes along with putting something off just adds more tension and worry. Pick the easiest or quickest thing on your list and get it done. The quick hit of dopamine you get from crossing it off your list can really lift your spirits! 

 

TAKE A DANCE BREAK – One of my favorite ways to burn off some stress is to blast one of my favorite songs and take a dance break! Singing along is also highly recommended. Get your heart rate up a little, get a little silly, and as Taylor Swift would say, Shake it Off! It’s a great way to distract yourself for a few minutes and boost your mood!

 

If you need more help managing stress, your career or achieving your goals— you might consider reaching out to a Life & Career Coach! To help you make yourself a priority, embrace your career challenges, and find opportunities within the challenges. 

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Jenn DeWall is a leadership speaker, facilitator, trainer, and podcast host. Jenn is a Millennial leadership and workplace culture expert based in Denver, CO. Do you want to create a culture of belonging? Contact Jenn today.