7 Science Backed Ways To Crush Stress For Good

Steve Spring
Jan 29, 2018 · 4 min read

Stress is part of our daily lives.

It is actually necessary for our survival in life-threatening situations.

Like being chased by a wild bear.

In response to these situations, our muscles tense, our pulse increases, and our body prepares to either fight to the death — or run like hell.

Stress is a good thing when we need it.

But when was the last time you were chased by a wild bear?

I didn’t think so…

The type of stress that most of deal with today is chronic stress. This is different from the short-term stress that we would experience if we were being chased by a wild bear.

Chronic stress can and does have cause serious health issues.

43% of all adults suffer adverse health effects due to stress.

75%-90% of all medical visits are in some way related to stress.

While some stress might be good for us, most of us are suffering from an unhealthy amount of stress.


Stress has a huge impact on your health.

It causes fatigue…

It steals your motivation…

It causes you to gain weight…

It prevents you from losing weight…

“The number one root of all illness, as we know, is stress.”

Marianne Williamson


1. Reduce Your Caffeine

Caffeine is a natural stimulant found in tea, coffee, and chocolate that can cause stress and anxiety in some people. Some people aren’t affected by caffeine at all. But, if you aren’t one of the lucky ones you should consider reducing your caffeine intake to reduce your stress. (Source)

Widespread caffeine use explains a lot about the twentieth century.

Greg Egan


2. Become More Social

The support of friends and family can be a huge help when you are stressed. One study even found that spending time with friends and family can help your body release oxytocin, which is a like endorphins is natural stress reliever. (Source)

We can boost our immune systems by strengthening our social networks and decreasing stress.

Jane McGonigal


3. Just Say No!

Some of us tend to take on more than we can handle. This leaves us overwhelmed and stressed. In this case, we need to learn how to say “no” more often. Being more selective about what you say “yes’ to will help you reduce your stress. (Source)

Say ‘no’ more than ‘yes,’ and just make sure you surround yourself with good people.

Lindsay Lohan


4. Avoid Procrastination

Another way to reduce your stress is to stop procrastinating. Procrastination can lead to scrambling to catch us, loss of sleep, and poor health. Prioritizing your work and creating realistic deadlines will help reduce your stress. (Source)

Procrastination is like a credit card: it’s a lot of fun until you get the bill.

Christopher Parker


5. Listen To Music

Listening to music can be a great way to reduce stress. Some of us prefer classical, while others prefer jazz. You might prefer something different. Choose the type of music that works to help you relax and reduce your stress. (Source)

I definitely use my music to kind of alleviate my stress and get me through specific moments in time where I’m just being really tough on myself.

Idina Menzel


6. Get A Pet

Getting a pet can be a great option to help you relax and reduce your stress. A recent study shows that dog owners reported lower levels of stress than non-dog owners. (Source)

Pets have more love and compassion in them than most humans.

Robert Wagner


7. Get More Exercise

We have all heard this one before. Exercise is one of the best things that you can do to reduce your stress. A regular exercise program can help lower stress by releasing endorphins. These endorphins will improve your mood and can even act as natural painkillers. (Source)

Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.

Arnold Schwarzenegger


No matter what type of stress you are under it has a negative effect on your health.

You must take steps to reduce stress today!


Over to you…

Now, I’d like to hear from you. How do you deal with stress? What is one change that you can make to reduce your stress? What else do you want to know?

Drop me a note in the comments!​


Want a little extra help improving your health and transforming your body? I have a free 7-day email course called “Transform Your Health” that will teach you the exact steps that I used to lose 40 pounds in my 50’s and transform my health! Sign up for it right here.


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Steve Spring

Written by

Husband, Father, Christian, coffee lover. Writer for Live Your Life On Purpose, The Startup, Better Humans, BeYourself and The Ascent.

Live Your Life On Purpose

Get Purpose. Get Perspective. Get Passion.

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