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Stress is a universal part of life, and everyone has to deal with it in different ways. Think about your life – what are the biggest sources of stress in your daily routine? It might be burnout at work, fights with loved ones or family members, a lack of social support, time management concerns, health problems, or something else entirely. Stress affects your quality of life, and it can affect both your mental and physical health.
No matter your causes of stress, you can conquer daily stressors through stress management techniques and regular self-care.
Fighting and beating stress is challenging, but it’s far from impossible. At R3SET, we’re here to give you the information, resources, and confidence that you need to live a stress-free life.
This post is all about everything you need to know for successful stress management. We’ll be discussing healthy habits you can form to keep stress under control, as well as the role that R3SET supplements can play in your stress management regimen.
Let’s get started!
You’re in charge of your life, and – as Spider-Man’s uncle once said – “With great power comes great responsibility.” That means it’s up to you – and within your power – to conquer stress and stop it from ruling your life!
Stress can have some serious long-term effects on your mental and physical health. That’s why stress management is so important – when stress turns chronic, its impact on you can be much more severe. Fortunately, there are plenty of steps you can take to keep stress from getting out of control.
When you’re under stress, three key systems within your body are affected – the endocrine system, the immune system, and the nervous system. These three systems play key roles in regulating your body, keeping it functioning properly, and keeping you healthy.
When you start dealing with chronic stress – stress that’s continuous day after day after day – these systems can become compromised, functioning at suboptimal levels and putting your health at risk. In fact, it has been estimated that stress is the root cause of the majority of chronic diseases today.
The American Heart Association correlates increased levels of cortisol (the stress hormone) with cardiovascular issues including high blood pressure and heart disease. A key aspect of protecting your overall health is keeping stress in check – it has no right to mess with your body or mind!
While the long-term effects of stress can be serious, it’s also important to protect yourself from the impact of stressors in the short-term. Building up a strong defense against stress can help you stay happier, more content, and better at dealing with everyday issues.
When you’re not stuck under stress’s thumb, you have the ability to make your own decisions. That means a stress-free life is an empowered life, and a happier life as well.
One of the most important aspects of stress management is cultivating healthy habits. By building a strong foundation of intentionality, consistency, and self-discipline, you can create a barrier of defense against the stressors that come your way each day.
Below are some of the simplest, most practical stress-fighting habits you can include in your daily routine.
Exercise is one of your best lines of defense against stress. Thanks to the calming power of endorphins – hormones released when you move your body – exercise can help you stay calm, energized, and focused throughout the day. While you might be discouraged by the thought of including high-intensity exercise in your life – we know that’s not for everyone – fear not! To reap the stress-fighting benefits of moving your body, light exercise is perfectly acceptable.
For optimal stress management, try to include at least 30 minutes of physical activity that increases your heart rate each day. Whether your daily movement is high-intensity or low-intensity, it will reduce your levels of stress and increase your overall wellness. Even a brisk walk – preferably outside so you can soak in some mood-boosting vitamin D – can be a big help in kicking stress to the curb!
If you’re struggling to manage your stress, limiting your caffeine intake is a smart move. Caffeine is a stimulant, which is why it perks you up in the morning and can make you feel focused and energized. However, stimulants like caffeine can also make you feel anxious and jittery, especially if they’re consumed in large quantities.
You don’t have to eliminate caffeine completely to manage stress in most cases, but sticking to conservative amounts of caffeinated drinks like coffee and tea can be very helpful.
To determine whether caffeine is contributing to your stress levels, try a simple experiment – limit your caffeine for a few days and see how you feel. If you eliminate the majority of your daily caffeinated drinks – coffee, tea, soda, and energy drinks – and still feel that your stress levels are unchanged, you may not be particularly sensitive to caffeine. If, on the other hand, you experience a major change in your overall mental well-being after limiting your caffeine intake, this may be a sign that the amount of caffeine you’re consuming is making you more stressed and anxious.
We get it – caffeinated drinks are delicious. Who doesn’t love a cup of coffee or tea in the morning? However, when it comes to stress management, the quantity and timing of your caffeine management are big factors to consider.
The amount of caffeine you drink, as well as when you consume your daily coffee, tea, or other caffeinated beverages, can contribute to the impactfulness of caffeine on your stress levels.
To keep stress to a minimum, try to limit yourself to one caffeinated drink per day, and do your best to drink it before noon!
Meditation and mindfulness are underutilized stress management practices that you should definitely know about if you’re feeling anxious.
These healthy, simple habits involve quieting your mind and focusing on the positive things in your life, dispelling negative thoughts through a mindful stress reliever.
A meditation or mindfulness session may be as simple as sitting in a quiet place, focusing on deep breathing, and staying still for several minutes. This relaxation technique can also involve focusing your attention on gratitude and other positive emotions.
The best way to practice meditation or mindful breathing exercises is whatever feels the most comfortable to you.
Research has shown that mindfulness and meditation can have a profound impact on stress levels. These simple practices can help you quiet your mind, allowing you to get your thoughts in order in a chaotic and distracting world. They’re also extremely helpful habits to form if you’re prone to distraction.
In a noise-filled world, a few minutes of daily meditation can help you prepare your mind to resist the temptation to have your attention pulled in a million different directions.
Your anti-stress regimen doesn’t need to be complicated to be effective. Meditation is cost-free, takes only a little bit of time each day, and involves doing hardly anything – it’s just intentionally focusing your mental energy and calming and re-centering yourself. If this sounds like something you need – more calm – than meditation and mindfulness are great habits to include in your life!
In addition to habits like exercise and meditation, sleeping well is one of the best things you can do to fight stress. Sleep – especially deep sleep – helps your body and mind recharge, preparing you to respond well to the stressors of the day to come.
Every day has plenty of stressful situations to conquer, and when you get enough sleep, you’re in a much better position to take on everyday stressors with confidence and clarity.
The general recommendation for a good night’s sleep is between 7 and 8 hours per night. However, you may need more than this to feel fully rested. In addition, it’s not just about quantity of sleep – quality matters, too. It’s essential to take any necessary steps to ensure that you’ll be getting enough rapid eye movement (REM) sleep each night – this is the most restful sleep you can get!
To maximize your ability to sleep better, make sure to practice healthy pre-bedtime habits. Practices like turning off screens an hour before bedtime, taking botanically-based natural sleep aids like valerian root and L-Theanine, and sleeping in a dark, cool room can all help you get the rest you need.
If you’re struggling with stress, R3SET can help.
We’re devoted to helping you conquer your stress naturally. That’s why we’ve created a hard-hitting combination of natural ingredients to help you beat everyday stress without overcomplicating things. Our 12-in-1 formula includes botanical stress-fighters like L-Theanine, valerian root, ashwagandha, lemon balm, chamomile, and more, and is split into two once-daily capsules for easy relief.
By taking R3SET’s Calm capsules during the day and our Unwind capsules at night, you can get the extra boost that you need to fight and conquer stress 24/7.
To learn more about our stress relief supplements, click here. In addition, to learn more about the science of stress prevention and mental health, as well as helpful information about the ingredients included in our supplements, check out the R3SET blog.