in today's video I'm going to give you eight techniques to use to relieve your daily stress whenever you feel stressed or anxious throughout your day let's dive in we all know that it seems like since 2020 things have gotten more and more and more and more stressful and I don't know if you guys are the same as me it just seems to build up and and what I needed uh was Tools in my tool belt that when I feel like there's stress coming up when I feel like there's anxiety coming up because I have Stress
and Anxiety just like other people do but what I want to have is I want to have tools in my tool belt so that when it happens I can pull out a tool and say hey does this help with my Stress and Anxiety hey does this help with my stress and anxiety because I don't want to let it over like overtake me or anything like that I want to be the one that's in charge and so let me go through the the eight tips with you the techniques with you the first one which you've been
listening this podcast for a while you know is breathing the very first thing to shift in your body whether you're excited whether you're sad whether you're happy whether you're emotional whether you're terrified the very first thing to shift is your breath and then the very next thing is your heart rate and so I know that if I feel a shift in my body that goes away that I don't want to it to go I am going to go back to my breath and what I do at least six deep breaths and it's very simple it's
just in through the nose out through the mouth and when I breathe out through the mouth it's breathing out like I'm breathing out through a straw so it's a long exhale I want my inhale to be around four fiveish seconds my exhale to be anywhere between 8 to 10 seconds so it's l just the longer you exhale the more your heart rate actually slows down when we breathe in deeply we Supply more oxygen to our brain and to our body which creates a sense of calm and alertness but also counteracts the fight or flight mechanism
that's inside of your brain so when you're stressed or you're anxious immediately your fight ORF flight kicks on and now you're going oh my God I'm anxious I'm stressed I don't know what to do okay breathing is going to counteract the fight ORF flight mechanism that's inside of your brain so when you're we're actually physiologically speaking deep breathing exercise is activates the potty the body's parasympathetic nervous system and so if you've been listening me for a while when I talk about how to actually calm your body down and how to change your nervous system there
is your sympathetic nervous system which is the the in it can be excited it can be intense it could be stress fight or flight that's the sympathetic nervous system parasympathetic is calm cool collectin so physiologically speaking deep breathing activates the parasympathetic nervous system which helps counteract the stress induced sympathetic nervous system activity something that's really crazy now that I have a baby and I'm always you know calming him down all that stuff is and this is something that I learned from reading about it to actually help calm the baby's nervous system down is that if
you take if you're holding a baby that's that's you know stressed out whatever it might be crying and you take three deep breaths the baby's nervous system will start to calm down with your nervous system and so three deep breaths can change not only your nervous system but also the baby that your holding nervous system but there was a study that was done in Japan years ago that found out that six de breaths can massively change the state that somebody's in it takes maybe a minute and a half so whenever your state shifts to a
place you don't want to be just immediately go back to your breath okay you can decrease your heart rate reduce your blood pressure and relax a little bit more the next thing that I always go to as well is gratitude what you focus on grows focusing on what you don't want is going to not you're going to notice more things that you don't want what you don't have you're going to notice more things you don't have what you used to have that you don't have anymore you're going to start noticing that what you need to
do is change your perspective and you know in the last episode in many episodes I say set your GPS for how you want to feel so I focus on gratitude first thing in the morning it s i get it it sounds corny and cliche andoy dooo okay hippie you want to focus on gratitude but it actually works because you're setting your reticular activating system to pay attention to things that you're grateful for so that you find more things to be grateful for which is going to have less feeling of lack of loss of longing of
stress of anxiety all of that so you change your perspective think about everything that you have think about everything that surrounds you think about everyone that you could be grateful ful for you know if you think about what you don't have what you want all that you know how your life isn't where you want to be that can be stressful that can bother the hell out of you and often we become consumed with like what we don't have or what we lost or what we desire and if we're constantly focusing on that it's going to
stress us out it amplifies our stress level so what I like to do is focus on what it is that I have that I can be grateful for if you're sitting and listening to me and you have nothing or you feel like you have nothing you woke up today you've got breath and you've got a heartbeat 150,000 people didn't wake up today that were alive yesterday that's something you could be grateful for you're here you're listening to this and so can you focus on gratitude the third thing is just go for a walk Walking has
a lot of therapeutic benefits for humans um Forward Motion seen Through The Eyes actually starts to lower cortisol levels in your brain and cortisol is a stress hormone so simply going for a walk for 10 minutes without your phone without headphones because if you go for a walk and just look at your phone the entire time it's not going to help you want to actually look forward and watch all of the stuff pass by your peripheral vision that actually calms you down and lowers your cortisol and so you just go for a walk for 10
minutes disconnect from whatever it is that's actually stressing you out and if possible try to do it in nature being in nature has been shown to lower just being in nature itself has been shown to lower your cotol levels um so if you can go for a walk that's like a a walk around a garden or if you can find a little Park that you can go walk around uh that will lower your stress hormones as well the natural environment that you're out in uh promotes a calming effect which is also it's called Uh hope
I don't mispronounce this bipia hypothesis is what it is suggests that humans have an innate desire to connect with nature and so walking in nature has been associated with decreased levels of depression and really what it comes down to is can you go out in the forest can you go out around trees you know there's a a thing that's that's called in in Japan it's called sh Rin Yoku I don't hope I didn't destroy that which basically means Forest bathing it's a Japanese concept that translates to taking in the forest atmosphere or Forest bathing and
it involves immersing yourself into a forest environment be around trees and it's been shown shown scientifically to uh to lower physical and mental health problems so if you feel like you have physical problems if you feel like you have mental health problems just being in nature tends to help a lot so go for a Walkin nature if you can hey real quick I want to introduce you to something called mindset Mentor plus if you love this podcast you will absolutely love what I'm about to talk about I designed mindset Mentor plus to help you actively
integrate every one of these episodes into your life and here's how it works with every episode of this podcast that comes out mindset Mentor plus subscribers get more you're going to get multiple page detailed printable worksheets effectively a mini master class that's way more in depth than just this podcast they also come with journaling questions challenges assignments and so much more so that you're not just listening to these podcasts passively but you're actively integrating them into your life that way you improve much faster I also do monthly Q&A sessions in there and much much more
if you want to learn more about it go to mindset mentor.com or click the link that's down in the description number four another thing that will help you is to write it out write it down put it down pen and paper Journal all of it out a lot of times the Sol ution is way easier than you actually think that it is um there was a study was done in 1986 it was called confronting a traumatic event uh toward understanding of inhibition and disease so toward an understanding of inhibition disease people always ask like what's
the names of these I'm giving the actual names now so you can look it up if you want to but basically it was one of the pioneering studies in the area of research where they found the effect of writing down traumatic events now we would think that we write down traumatic events or things that are stressing us out or whatever might be and it would make it worse but with they found was that participants who wrote about traumatic experiences showed significant improvements in physical and physiological well-being compared to those who wrote down about superficial topics
just oh that this is how my day was today and so when you can write down what it is that's stressing you out what traumatic events that you can have you actually have a lot more first off you feel like you have more control over it because you can start to plan the things out and then second you realize that you're reprocessing all these things in more of a positive way versus being you know if you had a traumatic event that happened to you seven years ago and you haven't you've been trying not to think
about it of course it's going to stress you out but if you can go back and say okay now I've done a lot of healing over the past seven years I'm going to write about it and now you can actually start to reprocess it with all of the healing that you've done that traumatic event from seven years ago doesn't have as much power over you the more that you can write things down the more you can talk about it it loses its power over you shame breeds in the dark so the more that you leave
it in the dark the more it can control you so that's number four number five this is something that I would recommend that is a little bit different maybe not something you would have thought that I would talk about is actually try to get your blood levels checked uh I had a time a couple years ago where I didn't feel like 100% for a few months it's a few years ago I was like man I feel like I'm operating at like 70% of my capacity I don't know what's going on and so I went to
a doctor a local doctor and I was like Hey I want to get my blood levels checked so they did this crazy panel on me tons and tons and tons of blood tests on me and everything was really good except for there was a specific Vitamin B and vitamin D that I was low on it wasn't like just just Vitamin B or just Vitamin D it was like specific ones so doctor's like okay I'm going to give you very specific stuff that you can take just drops I just take in the morning I took them
in the morning and literally within like 3 days I felt like a completely different person I was like oh my God this is crazy I felt stressed and I felt anxious and I felt very low levels of energy en throughout the day I found what I was deficient in within 3 days I felt like a completely different person I had more energy I felt more positive I felt more happy it was wild and so just a little side note thing I would do is just get your blood levels checked and just see if maybe you're
deficient on things vitamins minerals that you're not getting so that's number five number six you're not going to like this most people don't is uh consider less caffeine if you are stressed and anxious throughout the day well you might be having too much caffeine and maybe what you should do is instead of having coffee maybe switch to green tea try to remove caffeine from your life for a few days and just see what happens for me I've removed caffeine from my life and I did not have any sort of withdrawals from it uh which thank
God but sometimes people have withdrawals from it so you could either just go cold turkey and see if you have any withdrawals from it uh or you could just go hey I'm going to have green tea so I'm still getting some caffeine but I'm not going to have as much because there's definitely a whole lot uh Less in green tea so either completely get rid of caffeine for 7 days for 24 days for 30 days whatever it is that you want and just see how your body reacts to it see if you have less stress
I guarantee you probably will um or at least massively reduce the amount so if you normally have like three cups of coffee throughout the day and you feel like you're really stressed in the afternoon well maybe just go ahead and just have one cup of coffee in the morning just check it out see if uh see if that's what you need you know sometimes when your vitamin levels like I spoke about just a minute ago are corrected you realize you don't need as much caffeine and so I would recommend that number seven is one that
I absolutely love to do if you feel stressed if you feel anxious if you feel fight or flight whatever it is that it might be and you've got five or 10 minutes what I would do is put on 10 minutes of Comedy laughing releases dopamine and dopamine actually buffers against cortisol and so the what the way this actually works inside of your brain is laughter has been shown to reduce levels of cortisol which is the brain's primary stress hormone and the reason why is because when you have dopamine introduced into your brain where there's cortisol
it buffers it and actually lowers your cortisol levels and so people when they laugh if you're stressed out and you could get someone to laugh usually it makes them feel a whole lot better because it actually decreases their cortisol levels inside of their brain the other thing that it does is when you laugh it releases endorphins and so laughter stimulates the production of endorphins which is your body's natural Feelgood chemicals and endorphins promote an overall sense of well-being and also oddly enough can actually um cause temporary pain relief and the other thing that it does
laughing is is physical relaxation after laughing your muscles can remain relaxed for up to 45 minutes so the act of laughing involves many muscles in the body and after laughter subsides the muscles tend to relax leading to just physical relaxation for up to about 45 minutes so whenever you feel too much anxiety or too much stress if you got five minutes if you got 10 minutes put on your favorite comedian put on your favorite comedy movie TV show and just watch it for a few minutes and watch how it lowers your stress and your cortisol
levels and then the last one that I recommend for you is this number eight is to put on slow music there is music that is designed for relieving stress there is a song and I've recommended it many times on this podcast it's called weightless and it's by a band or person I don't know who it is but the the band is called Marone Union and uh I found this I found an article on this like five years ago where it's saying it is it is found to be with all of these studies I don't know
what studies they do but is found to be the most relaxing song ever created I was like cool I'm going to save this for whenever I get stressed out so whenever I do get stressed out whenever I'm I'm noticing my mind's going too much I feel too much stress too much anxiety I'll put on my headphones or if I'm driving the car I'll put this song on and I'll just play it on repeat so for me that is a song that really helps me calm down another song that really helps me calm down I don't
know why but it's the Out of Africa theme song the movie that that is years and years came out years and years ago for some reason the Out of Africa theme song just really calms me down it was my Grandma's favorite song and so maybe she played it a lot when I was a kid and it just turns on parts of my brain to kind of relax me but what I would recommend is is finding songs that calm you down I love to go to the gym and put on Hardcore EDM or put on hardcore
metal that's not the type of stuff that I want to listen to and I want to calm down so if you want to calm down have specific songs that are just tailored towards calming your body down and there was a study that was done in 2001 in the Journal of music therapy and what they found was the study involves subjects who were exposed to stress inducing tasks and the people who listen to relaxing music prior to that task exhibited less subjective anxiety reduced blood pressure and decreased heart rate compared to those who did not listen
to the music so literally before they had a stress inducing task they had them listen to calming music and all of those people had less anxiety lower blood pressure and decreased heart rate compared to the people who didn't listen any music and so there's many tips and techniques that you can use to lower your stress and your anxiety it's important for you to understand they're we're all going to feel we're all humans we're all going to have stress we're going to have anxiety we're going to have great moment in our life we're going to have
terrible moments in our life but really when you start to notice yourself dip into too much stress too much anxiety it's important to have tools and techniques like this to pull out of your tool belt and say you know what I'm noticing myself getting really stressed out you know what I'm going to go back to that Rob dial guy always talks about breath I'm going to go back to my breath and you use it and just allow yourself to calm back down because when you're stressed and when you're anxious you're your prefrontal cortex of your
brain turns off you don't get as much blood flow to it and the prefrontal cortex of your brain is where you make executive decisions and that's why when your emotions are really high your logic is low and so you can calm down you can get yourself back to calm cool collected so that you can start making good decisions from there so that's what I got for you for today's episode if you love this episode if you love this podcast the best way that you can actually say thank you is to actually share this to somebody
uh wherever it is that might be you can share it on your Instagram stories tag me in it Rob dial Jr r o d i a l Jr the only way this podcast grows is from you guys sharing it so if you would continue to share it I would greatly greatly appreciate it and with that I'm going to leave you the same way I leave you every single episode make it your mission to make somebody else's day better I appreciate you and I hope that you have an amazing day
