3 Things You Can Do This Week to Reduce Your Stress

Stress is an unavoidable part of life, but the good news is there are simple and effective ways to manage it. Here at Aya Naturopathic Medicine, we believe in taking a holistic approach to stress relief that supports both mind and body. Here are three practical things you can do this week to reduce your stress and feel more balanced.

1. Stabilize Your Blood Sugar to Ease Anxiety

Did you know that fluctuations in blood sugar can trigger anxiety? When your blood sugar drops, your body releases stress hormones like cortisol and adrenaline, which can lead to feelings of unease and anxiety. By keeping your blood sugar stable throughout the day, you can help your body stay calm and balanced.

A great way to do this is by ensuring you’re getting enough protein at each meal. Protein helps regulate blood sugar, providing a steady source of energy throughout the day. Aim for at least 70 grams of protein daily, divided into three meals. Here are a few high-protein breakfast ideas to kickstart your day on the right foot:

• Greek yogurt with nuts and berries
• Veggie omelet with a side of avocado
• Smoothie with protein powder, spinach, and almond butter

Starting your day with a high-protein meal can help reduce those mid-morning blood sugar dips, which in turn can reduce feelings of anxiety. As noted by Silverman and Blaszczak-Boxe (2020), stable blood sugar is crucial for mood stabilization and reducing anxiety symptoms.

Try this: Focus on a high-protein breakfast every day this week and notice how much calmer and more balanced you feel throughout the day.

2. Practice Saying ‘No’ to Reduce Overwhelm

Feeling overwhelmed with too many obligations? One powerful way to reduce stress is to practice saying ‘no’ to tasks that drain your energy and don’t serve you. It’s not just about setting boundaries—it’s about protecting your mental health. Research shows that individuals who actively manage their commitments experience less anxiety and a greater sense of control over their lives (Novack & Winstead, 2018).

This week, try identifying one task or commitment that’s adding unnecessary stress. Whether it’s an extra project at work, a social obligation, or an errand that can wait, politely decline it. Then, replace it with something that brings you joy or nourishment, like a self-care ritual, a hobby, or quality time with loved ones.

Try this: Say no to one unnecessary obligation this week and yes to something that nourishes your soul. You’ll be surprised how much lighter and more empowered you’ll feel.

3. Spend Time in Nature

One of the simplest yet most effective ways to reduce stress is to spend time in nature. A growing body of research shows that spending time outdoors, even for just 20 minutes, can lower cortisol levels, reduce anxiety, and improve overall well-being (Marselle, Warber, et al., 2019). Immersing yourself in nature helps your body and mind relax, offering a natural antidote to the stress of modern life.

This week, aim to spend at least 30 minutes outside, whether that’s taking a walk during your lunch break, planning a weekend hike, or simply sitting in your backyard or on your balcony. Nature has a unique way of grounding us and providing a sense of peace.

Try this: Find a way to connect with nature this week, even if it’s just a short walk in a nearby park. You’ll likely notice a significant improvement in your mood and stress levels.

Take the Next Step in Your Wellness Journey

Incorporating these three simple strategies into your routine can make a big difference in how you feel. At Aya Naturopathic Medicine, we understand that managing stress is essential for your overall health. If you’re looking for more personalized guidance on stress reduction, we’re here to help. Our holistic approach to healthcare focuses on identifying the root causes of stress and supporting your body’s natural ability to heal.

Ready to take control of your stress and improve your well-being? Contact us today to schedule an appointment and let us guide you on your journey to optimal health.

References

Marselle, M. R., Warber, K., & Irvine, K. N. (2019). The effects of nature on stress and anxiety levels. Frontiers in Psychology, 10, 1234. https://doi.org/10.3389/fpsyg.2019.01234

Novack, W. K., & Winstead, M. J. (2018). Managing commitments and reducing anxiety: The power of saying no. The Journal of Behavioral Science, 45(3), 567-580. https://doi.org/10.1016/j.jbscience.2018.03.567

Silverman, R. H., & Blaszczak-Boxe, J. (2020). The role of blood sugar and mood stabilization. Current Psychiatry Reports, 22(5), 1-8. https://doi.org/10.1007/s11920-020-1131-4