Dr Brittany Ferri of National Council of Aging On How to Create Better Habits Around Stress
An Interview With Shawna Robins
Be social: Regularly connecting with friends and family can provide emotional support and decrease stress. Someone might establish a weekly video call with family to maintain these important relationships.
In today’s fast-paced world, stress has become an inevitable part of life. Developing better habits to manage and reduce stress is essential for maintaining overall well-being and productivity. What are the best practices and strategies to create lasting habits that help individuals cope with stress effectively? As part of this interview series, we had the pleasure to interview Dr. Brittany Ferri.
Brittany Ferri, PhD, OTR/L is an occupational therapist, author, writer, and business owner. She specializes in mental health, teletherapy, geriatrics, and medical writing. Clinically, she has worked in assisted living facilities, hospitals, and home health agencies. She attended Quinnipiac University for her Master’s and Saybrook University for her PhD in Integrative Mental Health. https://www.ncoa.org/adviser/authors/brittany-ferri-phd-otr-l/
Thank you so much for doing this with us! Before we dig in, our readers would like to ‘get to know you’. Can you tell us a bit about your background and your backstory?
I am an occupational therapist with experience in mental health and pediatric settings. I have 8 years of experience as an OT as well as a lot of experience in content creation and program development. Working on non-clinical projects such as writing has really helped feed my love for patient education, which is central in all clinical settings.
Can you share a story with us about what brought you to your particular career path?
I initially wanted to be a doctor, but dabbled in various classes in college that piqued my interest in OT. Once entering OT school, I knew it was the right fit because of how much our work emphasizes the whole person.
Can you share with our readers a bit about why you are an authority in the stress and wellness fields? In your opinion, what is your unique contribution to the world of wellness?
Working in mental health OT has allowed me to understand how this area impacts all parts of someone’s life. Clinicians working in any setting will encounter people who have mental health concerns and need to take that in stride in order to provide effective care. Being that I have so much mental health experience but have also worked in a range of physically-oriented OT settings, I feel that I have a unique blend of expertise in how to approach certain scenarios from a person-centered lens.
Do you have a favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life or your work?
I have always resonated with the serenity prayer, not because of its religious undertones but because of the message. “…grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” So much of life involves navigating various situations where this is exactly the case. Being able to tolerate and live our lives despite things we don’t like teaches us to remain in the moment and not dwell on things. On the other hand, being able to make a move when we want to see some positive change and can make an impact somewhere allows us to keep control over where our lives go. Much of the work therapists do in mental health involves identifying triggers, finding ways to cope with them when they inevitably occur, and learning how to function while that all happens. This is perfectly reflected in the quote so it’s helpful to keep in mind.
Ok, thank you for all that. Now let’s move to the main focus of our interview. Let’s start at the very beginning so that we are all on the same page. What is the definition of stress? How is it different than anxiety or overwhelm?
Stress is the body’s response to a challenge, which triggers physical, emotional, or mental reactions. On its own and in small doses, stress is a completely normal part of life. It serves as a catalyst to get the body moving for one purpose or another. But when someone experiences high levels of stress or is under stress for long periods of time, they may develop persistent anxiety and feelings of overwhelm. It’s different from anxiety, which is a feeling of worry about future events and usually doesn’t have a clear cause. Overwhelm is a more general term that means you are completely immersed in a certain feeling. Most of the time, when people say they are overwhelmed, they are referring to stress and anxiety having built up to a point where they feel unable to manage everything on their plate.
What are some common misconceptions about stress and habits that people should be aware of?
One common misconception is that stress is inherently bad. While excessive stress can be harmful, moderate stress can actually motivate us and improve our performance. Another misconception is that habits are quickly formed or changed. In reality, creating new habits or reshaping old ones takes consistent effort over time.
Can you share an example of a successful habit transformation that effectively reduced stress?
Integrate a 10-minute meditation into your daily routine every morning. It may be challenging to sit still for that long, but you can start small (with a 30-second meditation) and gradually work your way up to 10 minutes over time. This habit can help you adopt a better outlook on life, improve your ability to manage stress levels, enhance your focus, and boost your overall well-being. This transformation won’t happen overnight but can be a useful tool for stress management as long as you are consistent.
What are some key daily habits that can significantly reduce stress levels?
To handle stress better, start by prioritizing sleep with a regular and consistent sleep schedule. Find physical activities you enjoy and make them part of your routine. Practice mindfulness or deep breathing every day and set boundaries with technology, reducing time on social media and email. It’s also important to stay connected with friends and family to build a supportive network.
How can individuals identify and replace habits that contribute to their stress?
Tracking your stressors and how you react to them can be very helpful because you can identify stress-inducing patterns or behaviors. Once identified, you can replace these with healthier habits, like replacing stress-eating with a short walk or a glass of water.
How can someone stay consistent with new stress-reducing habits amidst a busy schedule?
Schedule your new habit into your day like an important appointment. Start with small, manageable changes to avoid feeling overwhelmed. Find a friend or join a community with similar goals to stay motivated and accountable.
Ok. Here is the main question of our discussion. Can you please share “5 Ways to Create Better Habits Around Stress”? If you can, kindly share a story or example for each.
1. Prioritize sleep: Start prioritizing consistent bedtime and wake-up time. For example, if you’re overwhelmed by job stress, adjust your sleep schedule to get 7–9 hours of sleep each night. This should improve mood and productivity.
2. Incorporate physical activity: Find an activity you enjoy such as yoga, dancing, or walking. Go for a walk with a friend which can reduce stress but also increase energy.
3. Develop a mindfulness routine: This can be as simple as five minutes of deep breathing each day. This can help lower stress and make you approach decisions with clarity.
4. Limit technology use: Limit social media and email interaction times. By having less screen time you can make more use of your time which can make your life more stress-free.
5. Be social: Regularly connecting with friends and family can provide emotional support and decrease stress. Someone might establish a weekly video call with family to maintain these important relationships.
What role does mindfulness play in developing better stress management habits?
Mindfulness is important because it helps us recognize our stress responses and gives us the choice to act more thoughtfully. Engaging in mindfulness exercises regularly can deepen one’s awareness of stress triggers and their responses.
How can technology be leveraged to support the creation of stress-reducing habits?
Technology can be beneficial for forming habits. Apps that offer guided meditations, reminders to move or practice breathing exercises, and trackers that monitor sleep and exercise can all support the development of stress-reducing habits. Even simple tools like setting reminders on your phone to take breaks or stretch can be helpful.
How can our readers further follow your work online?
About the Interviewer: Shawna Robins is an international best-selling author of two books — Powerful Sleep — Rest Deeply, Repair Your Brain and Restore Your Life, and Irresistibly Healthy — Simple Strategies to Feel Vibrant, Alive, Healthy and Full of Energy Again. Shawna is the founder and CEO of Third Spark, an online wellness hub for women over 40 who want to reignite their sleep, reset healthier habits and respark their lives. Shawna is a sleep expert, hormone health expert, and a National Board-Certified Health and Wellness Coach (NBHWC). She has been featured on many podcasts including Dr. Mindy Pelz’s “The Resetter Podcast” and in Authority Magazine, Thrive Global, and The Huffington Post. A free download of her latest book can be found at www.thirdsparkhealth.com/powerful-sleep/ You can follow her on YouTube, Facebook, Instagram and LinkedIn.
