30 Day Less Stress Challenge

Stress. We all experience it, and we all want to do something about it. Stress management techniques are crucial to living our best life.

While some stress signals that we are pushing ourselves to be better and can be beneficial, for example, that spike of adrenalin you get helps you focus on the task at hand or run a little faster. Chronic, long-term stress will wear away on our physical and mental health.

Instead of living inside our comfort zone and avoiding stress entirely, techniques for stress management are what we need to live our best life. They will allow us to handle the inevitable challenges life will throw our way.

Over the next 30 days, you will practice one easy stress management technique every day. By the end of the 30 days, you will be less stressed and have an arsenal of tools you can use whenever stress rears its ugly head.

30 Days Of Stress Management Techniques

Day 1 – Do something nice for someone. Researchers at the University of Rochester found that doing something kind for someone else can boost your well-being.

Day 2 – Sit in the sun. Research at Cornell University found that sunlight can improve mood and lower blood pressure.

Day 3 – Take five deep, slow breaths. Research shows that slowing your breathing down to six breaths per minute for fifteen minutes can reduce blood pressure and improve mood.

Day 4 – Write down five things you are grateful for. Making the switch from counting burdens to counting blessings can promote a positive mindset while reducing stress (Emmons and McCullough 2003).

Day 5 – Watch a funny video. Researchers at the University of Basel found that laughing throughout the day can help buffer the harmful effects of a stressful event.

Day 6 – Read your favorite book. An escape into a good story can help you get out of your head and stop the loop of stress and anxiety.

Day 7 – Call a supportive friend. Researchers at Concordia University found that reaching out to someone supportive during a stressful time can improve your mood (Cardoso, et al. 2013).

Day 8 – Hug someone. Researchers at Carnegie Mellon University found that hugs can protect against stress-related illnesses.

Day 9 – Take a walk in nature. Researchers at the University of Michigan found that spending just 20 minutes in nature can significantly lower stress hormones and boost overall well-being.

Day 10 – Play with a pet. Spending just 10 minutes with a dog or cat can reduce your levels of cortisol, an important stress hormone, according to researchers at Washington State University.

Day 11 – Have a tech-free day. Researchers at San Diego State University found a correlation between more time spent looking at screens and higher levels of stress and unhappiness. Give yourself a break and spend one whole day without looking at screens. You get bonus points (and even more stress reduction) if you spend this time outside in nature instead.

Day 12 – Take a long shower. A nice, long shower can feel like a reset. Next time you are feeling stressed, stop what you are doing and take a relaxing shower before trying to tackle the problem at hand.

Day 13 – Exercise. Exercise turns on genes in skeletal muscles that promote the production of mood-enhancing compounds like serotonin (Allison, et al. 2019).

Day 14 – Listen to your favorite music. Researchers at the University of Missouri-Columbia found that listening to music is a stress management technique that can boost your mood as long as you are actively trying to be happier at the same time.

Day 15 – Take a nap. If you are feeling stressed, take a nap. Researchers at the University of Michigan found that taking a 60-minute nap can reduce stress and boost happiness. Furthermore, additional benefits of napping include enhanced memory and better cognitive performance.

Day 16 – Organize your closet. Physically decluttering your surroundings can help calm the mind and reduce stress.

Day 17 – Cook a healthy meal. Cooking takes you out of your head and into the present moment. Savor the experience and engage all your senses. Pay extra attention to the smells, sounds, and sights of cooking a delicious, healthy meal.

Day 18 – Buy yourself flowers.  Researchers at the University of British Columbia found that paying attention to nature can boost happiness. Bring some nature indoors by treating yourself to your favorite flowers, admire, and watch your stress melt.

Day 19 – Visualize your happy place. A study published in the journal Applied Research in Quality of Life found that people are most happy when looking forward to a vacation. Harness this power by visualizing your happy place and watch your stress fade away.

Day 20 – List three things you are proud of. Take a moment to stop what you are doing and remind yourself how great you are. Life has handed you lemons before, and you made the sweetest lemonade out of them. Take a moment to remember those things you are proud of accomplishing.

Day 21 – Watch your favorite movie. Researchers at the University of Zurich found that enjoying short-term pleasurable activities, such as watching a favorite movie, contributes as much to a happy life as self-control does.

Day 22 – Eat a piece of dark chocolate. A recent study found that eating dark chocolate reduces stress and inflammation while improving memory, immunity, and mood.

Day 23 – Light a candle. Research published in the Journal of Agricultural and Food Chemistry found that smelling certain fragrances can alter gene activity in a way that reduces stress levels.

Day 24 – Donate something you never use. Researchers at the University of Zurich found that generosity makes people happier, even if they are only a little generous. No act of giving is too small.

Day 25 – Practice your favorite hobby. Indulging in a pleasurable activity can boost happiness and reduce stress according to researchers at the University of Zurich.

Day 26 – Set a mini-goal. Researchers at the University of Basel found that setting attainable goals improves well-being.

Day 27 – Do 30 jumping jacks. Researchers at Johns Hopkins found that increases in motor activity from physical activity (like jumping jacks) can boost mood and energy levels.

Day 28 – Go to bed early. A full night of sleep that includes deep sleep can help stabilize emotions and reduce stress, while not getting enough sleep can raise anxiety levels by up to 30% (Simon, et al. 2019).

Day 29 – Put on your favorite clothes. Researchers at the University of Hertfordshire found that clothing choices affect our mood. Next time you feel stressed, put on clothing you love and associate with happy things, and watch your stress dissipate.

Day 30 – Spend time with your family. This family can be your genetic family or your chosen family of friends. Either way, spending time with loved ones increases serotonin and reduces stress.

Are you ready to take your health and well-being to the next level? Try my 30 day challenge, Body Mind, Goal, to reboot your physical and mental health while starting on the path to living your dream life.