Episode Transcript
Are you looking for healthy ways to deal with your stress? Then you’re in the right place. For Stress Awareness Month, I want to share with you 10 Healthy Ways to Deal With Stress. Maybe you’ll learn a new tool to add to your mental health toolkit.
Hello friends, and welcome back to another edition of Making Friends with Depression. I am your host, Charles Minguez.
Quickly at the top of the show, I’d like to take care of some housekeeping. Hey, listen. If you enjoy the show, please rate and review it on whatever podcast platform you listen on. It really helps drive the show up the charts.
You can also support the show by picking up some Making Friends With Depression merch. There are some really cool hoodies, t-shirts, and mugs. Finally, you can become a patron for as little as $1 a month and get a shout-out at the end of the show.
You can find links for the merch store, Patreon, etc., in the show notes and over at Making Friends With Depression dot com.
Before we dive into the show, I like to share some background information, so listeners know why I’m doing this podcast and where I’m coming from.
My History With Depression and Mindfulness
I’ve lived most of my life with major depression and schizoaffective disorder. I was first diagnosed at 13, and I’m now in my 40’s. So, mental illness and wellness have been a big part of my life.
When it comes to mindfulness, I have studied it for over 20 years. I started with yogic philosophy with Dr. Bob Butera at the Yoga Life Institute. Over time, my path changed, and I found my way to Buddhism. I’m a practicing Buddhist and even teach beginner meditation classes.
As my healing progressed, I volunteered as a Peer Support Specialist with the National Alliance on Mental Illness, also known as NAMI, where I facilitated meetings for adults experiencing poor mental wellness.
I Am Not a Therapist
But listen, I’m not a therapist or a counselor. The content on this show is not meant to be taken as medical advice. I’m only trying to inspire hope by sharing my story and the techniques that helped me during my healing process because I think you’ll find them helpful too.
My story, plus my lived experience, is something that I hope others find inspirational. My motivation, however, is to give back and help others. This podcast is just one way that I can do that.
10 Healthy Ways to Deal with Stress
Stress is an inevitable part of life and can affect us physically, emotionally, and mentally. But there are ways to manage it effectively. In this episode, I want to share ten positive ways to deal with stress. These ten tips seem like common sense, yet many of us simply forget to incorporate them into our daily activities.
Let’s get started!
One: Exercise
Exercise is a great way to reduce stress. It helps release endorphins, which are natural mood boosters. Exercise also helps reduce tension in the body, which can lead to a more relaxed state of mind. Find an activity you enjoy, such as walking, swimming, or dancing, and try doing it for at least 15 minutes a day.
You don’t have to spend a ton of money on equipment or by joining a gym. Going for a brisk walk can be enough and a great way to start.
Two: Mindfulness Meditation
Mindfulness meditation is a great way to reduce stress and improve your overall well-being. It involves focusing on the present moment and accepting it without judgment. Practicing mindfulness can help you manage negative thoughts and emotions, reduce stress, and improve your overall mental health.
If you’re looking for some meditation resources, I have some guided breathing meditation over at Making Friends With Depression Dot Com. Check them out and let me know if you enjoy them.
Three: Get Enough Sleep
Getting enough sleep is essential for managing stress. Lack of sleep can lead to irritability, anxiety, and a weakened immune system. Try to get at least 7-8 hours of sleep per night and establish a bedtime routine to help you wind down before sleep.
More importantly, make sure to make your bedroom a space for sleep only. Avoid going to bed with your devices. You’ll thank me later.
Four: Practice Gratitude
Practicing gratitude can help reduce stress and improve your overall well-being. Focus on the good things in your life and write them down in a gratitude journal. This can help shift your focus from negative thoughts to positive ones.
One of my favorite ways to do this practice is to write down five things that I’m grateful for first thing in the morning. It certainly helps shift your day.
Five: Social Support
Having a support system is important for managing stress. Talk to a friend or family member about your stressors or join a support group. Having someone to talk to can help you feel more supported and less isolated.
You can find some wonderful support groups in your area by visiting NAMI dot org. NAMI offers a variety of support groups for teens, adults, and for family members.
Six: Learn to Say No
Learning to say no can be difficult, but it is an essential skill for managing stress. Set boundaries and prioritize your time and energy. Say no to tasks or events that don't align with your priorities.
Seven: Take Breaks
Taking breaks throughout the day can help reduce stress and increase productivity. Take a walk, read a book, or practice mindfulness meditation during your breaks.
Find places throughout the day to work in these micro breaks. More than likely, you’ll be surprised to find that you have more than enough time to slip in a walk, to read, etc. Instead of picking up your phone, take a break.
Eight: Time Management
Effective time management can help reduce stress and improve productivity. Create a schedule and prioritize your tasks based on importance. This can help you feel more in control of your day and reduce stress.
For me, I use the note app on my phone to create daily to-do’s. I also schedule reminders on my phone’s calendar to ping me 15-minutes before an important task. I break up my days into blocks to focus.
Nine: Practice Self-Care
Practicing self-care is essential for managing stress. Take time for activities that bring you joy and relaxation, such as reading, taking a bath, or spending time in nature.
Ten: Seek Professional Help
If you are struggling to manage your stress, it may be helpful to seek professional help. A therapist can help you develop coping strategies and provide support and guidance.
Today, there are many options available for therapy. If you have trouble finding someone in your area, try something like Better Help. This isn’t a sponsored ad, I’ve actually used Better Help and it was super fast to set up and convenient.
Wrap Up
There are many positive ways to deal with stress. Many of these ways are easy to incorporate into our daily lives, but we have to be motivated. Exercise, mindfulness meditation, getting enough sleep, are all mostly free too. Get series about adding these strategies into your daily life. You can effectively manage stress and improve your overall well-being.
What techniques do you find helpful? Let me know by dropping me an email at makingfriendswithdepression@gmail.com
Support the Show!
Thanks for being here. I appreciate you listening. If you’d like to learn more about what was discussed in today’s episode, visit my website, Making Friends With Depression. You’ll find today’s show transcript and resources.
Also, help me spread the word about Making Friends With Depression by sharing this episode with a friend today!
And finally, consider supporting the show by becoming a Patron. You can visit the Making Friends With Depression Patreon page and choose the best tier - they start at as little as $1 a month, plus you’ll get some pretty cool perks!
Until next time friend, and many blessings!