Reducing Stress is a Critical Part of Health and Wellness

Our health and wellness are critical to every aspect of our lives. But all of us face stress at some level, and that probably hasn’t been more true than during the COVID-19 pandemic. In my case, I didn’t even realize how much stress I had in my life before I was diagnosed with cancer in 2020, but then upon closer inspection it was pretty obvious. I was on the road for work all the time (which often included eating unhealthily and not exercising properly), worrying about financial issues, slowly gaining weight and not spending enough time on personal hobbies and family life.

But there is nothing like a serious health diagnosis to “strongly encourage” you to take a close look at your life, and figure out what you can do better! Together, my wife and I spent a lot of time revamping our lives (personal and professional), identifying how we could be far healthier, and diving into reducing stress in my life which was having such an adverse effect on my body and mind. Now, my life looks completely different than it did 18 months ago, and I also look and feel completely different. Most importantly, I have been able to reduce (and sometimes eliminate) a lot of the stress in my life, and have also learned to identify when I am feeling stressed and feel comfortable verbalizing those reasons.

There are some excellent books and studies out there about reducing stress, and I continually turn to them during my health journey. In that vein, here are four basic tips I have implemented to help reduce stress in my life:

1.      Sleep 8 hours per night (and create a healthy sleep environment). Studies show that the appropriate sleep duration for adults is between 7 and 9 hours per night.  I have found that 8 is the right number for me, and that is what I aim for (and typically achieve every night). But it’s not just about the hours. I also follow suggested practices including keeping the temperature at around 70 degrees, having my phone off or in another room so it can’t bother me, and not watching TV or using devices for at least 30 minutes before I go to bed. I also try to get into bed by 10:00pm (I read in bed for a little while), and then also do a 7-10 minute gratitude/prayer/connection exercise right before I turn the lights out.

2.      Meditate every morning. I definitely do not come from a background of meditation, but this is one that my wife really encouraged me to try and has helped me get back on track when I needed help. There are a wide variety of ways to meditate, including duration, body positioning, and type of meditation. Because I really focus on energy healing now, where I believe my mind can create health change in my body and that the universe only wants the best for us, I listen to guided meditations from experts such as Dr. Joe Dispenza and Louise Hay. I get comfortable on my couch (either sitting up or sitting down), close my eyes, and follow the meditation while really working to keep my mind clear and push out the everyday thoughts and concerns that try their hardest to stay front and center. I have found this helps me start my day in a very calm way where I am focused on my health and wellness, setting the tone for the rest of the day.

3.      Exercise every day and nourish your body. Naturally while I was in the Marine Corps I was in very good physical shape, but it can be difficult for any of us to maintain a high level of exercise when we are no longer part of a team or organized sport. That being said, there are now more resources available to us than ever before, from the comfort of our own homes to community centers and gyms that offer a wide range of classes and equipment. The day after my diagnosis, I changed from working out when it was convenient, to making it a top priority. I now exercise 7-8 times per week, including lifting weights, swimming, Peloton bike and exercises, cardio and ab classes, and stretching. I also drastically changed what I put into my body, and now follow something very similar to a Mediterranean diet. This meant immediately cutting out all soda (I used to love Diet Mountain Dew and had it every day!), alcohol, processed food, dairy, sugar, gluten, and most meat. We really do “eat the rainbow” now, with our meals including a wide variety of fruits and vegetables, as well as my delicious morning smoothie (recipe to be disclosed at a further date!). The extra weight I was carrying around flew off of me, and I am now healthier than I have ever been.

4.      Get outside.  I try to spend time outside every day, and that can range from reading in my back yard, going on a hike with my wife, walking around the neighborhood, or playing a round of golf. The health benefits of being outside and in nature are legion (and perhaps have never been as necessary than during this pandemic), and the most notable include: Vitamin D from the sun improves your health, and is also essential for bone growth, regulating your immune system and helping to battle depression; it helps clear your mind and is also linked to higher levels of concentration and creativity; hormones such as cortisol and adrenaline (which are typically very important to keep at a low level), are naturally lowered by spending time in nature; and it lessens your anxiety, improves your focus, and helps you sleep better.

These tips are relatively basic, but incredibly important. While studies back up each of these points, I am speaking from personal experience here. I practice each of these tips every day – they are no longer tips for me, but part of my daily routine. If you are not already following each of these, I highly encourage you to raise your quality of life today and make yourself and your health and wellness a true priority.

Justin Constantine is an inspirational and motivational speaker who speaks (live and virtually) to companies, nonprofit organizations and universities of all shapes and sizes. He focuses on thriving in the face of change, resilience, that it’s okay to ask for help, and that you are stronger than you think you are.