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8 Simple Solutions To Reduce Everyday Stress

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8 Simple Solutions To Reduce Everyday Stress

In this modern day and age we are exposed to levels and forms of stress never before experienced by the human race. Stress from high pressure jobs, long-working hours, deadlines, financial concerns, poor diet, lack of sleep, technology, electromagnetic frequencies and pollution etc, are not an occasional occurrence, these are chronic and persistent stressors that the population faces day in and day out.


Our evolutionary ancestors would not have endured prolonged periods of elevated stress like we do nowadays. They would only have experienced short bouts of stress which activated the fight or flight system (sympathetic nervous system) long enough to escape immediate danger eg fleeing a wild animal. Nowadays our bodies are reacting like we are being chased by a tiger for most of the day! We wake up by alarm (stress), we battle traffic to get to work (stress), we decide not to have breakfast (stress), we grab a coffee to get some energy (stress), we get a fast food meal for lunch (stress), we stay back late at work (stress). Learning to effectively manage and deal with these stressors is extremely important in order to live a healthy and balanced life.


Stress is helpful for brief periods of time and in emergency situations, however when our sympathetic nervous system is activated for long periods of time and on an ongoing basis, this system becomes exhausted and a myriad of health problems arise. Our bodies were never designed or intended to endure such chronic levels of stress and the following signs and symptoms can result:

  • Radical swings in energy levels and Progressively reduced energy levels over the long term
  • Weight gain, including in particular the accumulation of fat around the middle in response to blood sugar fluctuations and hormonal stress
  • Digestive troubles including gas and indigestion
  • Chronic constipation, common to approximately 90% of people worldwide today
  • Blood sugar dysregulation leading to diabetes
  • Depression
  • Chronic elevation of blood pressure and heart disease
  • Weakened immune system – the more stressed out the body is, the more susceptible it is to the cold, flu’s and disease.
  • Adrenal Fatigue and exhaustion
  • Diminished sex drive
  • Accelerated aging
  • Increased risk of disease


Unfortunately having a holiday for a few weeks per year is not enough to counteract the damage caused by too much stress in our daily lives, therefore we need to find time to relax and reduce stress on a daily basis. It is so important to find ways of dissipating stress, and prevent the accumulation of stress over the long term which can result in burn-out and illness. Outlined below 8 simple solutions to reduce stress, achieve harmony and balance, and restore adrenal function so we can attain healthy and fit bodies and minds, to continue to enjoy and experience life for a very long time.


8 Simple Steps to Reduce Everyday Stress


1) Change your perception to stress

Stress is something we can never completely remove, but have you noticed how one person can respond a stressor with a cool, calm and collected manner whereas another person can be a fretting mess to the same stress? The reason behind this is because stress is perceived by our brain, therefore our response to stress can be changed simply by changing our thoughts. When something is stressing you out, stop, breathe and think how can I choose to respond to this stress in a better way? 



2) Breathe with the belly

Slow diaphragmatic breathing activates the parasympathetic (rest & digest) nervous system, which calms the body, as opposed to the stressed upper rib cage breathing most people do today. Bring your attention only to your breathe (not the million and one things you need to do). Slow your breath down to a deep 4 second breath, hold for 4 seconds, and a 4 second exhale. This will really help reduce stress within your body and mind! This is great to do while lying on a foam roller.


 3) Get out in nature

Simply taking time out and getting out in nature, amongst the trees, is a fantastic way of de-stressing the nervous system. Trees have the amazing ability of absorbing our negative energy, and by simply being in nature you can calm, breathe and gain perspective. Vitamin D is essential for healthy immune system function, musculoskeletal system function, hormonal and mood regulation, and is essential for the absorption and utilisation of calcium and phosphorus.



4) Eat a balanced diet 

Junk food can be a stressor on the body due to its inflammatory nature. Choose to incorporate proteins, healthy fats and low-starch carbohydrates into each meal. Reduce sugar and refined carbohydrates eg breads, grains, sweet fruits, cakes, juices, energy drinks, and alcohol, and add in lots of green leafy vegetables with every meal. Don't fear incorporating healthy fats into your diet from grass-fed meats, eggs, nuts, avocado, coconuts, coconut oil and seafood, as these fats are necessary for repairing and supporting of our hormonal system and support our stress responses.



5) Respect your need to rest 

Sleep is so important, but too many people today do not respect their bodies need for a restful 8 hours of sleep. Getting a good amount of sleep will ensure the resting and repair of our biological systems so that we are prepared for the next day. Be in bed by 10:30pm. Avoid bright lights, using computers or watching TV right before going to bed as this will affect your night’s sleep.


6) Meditation

Turn off mobile phones, TVs etc and spend 10-15 minutes per day, meditating and calming the mind and the nervous system from the stressors of the day. This is ideal to be done before bed to promote a sound sleep, or in the morning before work to create a calmative response that will last throughout the day.  Sit in a comfortable position, lay on your back with palms open, or use a foam roller and focus on your breath and slow breathing. 



7) Exercise to re-energise 

Exercise can be energy building or energy depleting and it’s important to exercise appropriately for what your body needs. Long arduous cardio training or high intensity exercise is a greater stressor on the body, and can be counterproductive and unsafe in a stressed or fatigued individual. Interval and strength training will be more beneficial to achieving health and results, boost metabolism and aid in better management of stress.



8) Supplemental stress support 

Green pastures fermented cod liver oil is more of a living whole food which aids in the repairing and healing of the systems and structures of the body which I recommend to be consumed on a daily basis. It is rich in essential omega 3 fatty acids (which are anti-inflammatory, improve cardiovascular function and the function and development of the brain and nervous system), and is rich in vitamins A and D (important for hormonal production, growth and repair). It is also high in EPA, DHA, lauric and butryic acids, CLA and quinones. A high quality cod-liver oil has amazing health benefits, and is beneficial in healing the adrenal glands of an overstressed body.




About the Author

Kristy Emmett is a Personal Trainer at Enliven Fitness, a Holistic Health Coach and Registered Nurse. Kristy understands first-hand the healing and enlivening properties of good quality organic nutrition, living a balanced life and exercising regularly, and has used these principles to overcome her own health ailments including adrenal fatigue, hormonal imbalances, and digestive issues. 


Kristy is passionate about all things health and diet related, and inspires her clients to make positive life-long changes to their life, take care of their body, mind and spirit; and to become their healthiest self-possible.


Kristy's ultimate aim is to empower individuals to not settle for mediocre with their health and their life in general, but to strive for a body, mind and life to be proud of.

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