5 Important habits to greatly REDUCE STRESS in your life

Summary

This video script discusses the inevitability of stress and shares five habits to manage and reduce it. The speaker, once burned out, now practices taking things one at a time, ensuring restorative breaks, embracing mental flexibility, fostering a healthier phone relationship, and adopting healthy brain habits like exercise, sleep, proper nutrition, and meditation. Sponsored by Ikkyu Tea, the script highlights the importance of relaxation, especially through mindful tea breaks, and offers a discount for high-quality Japanese green teas.

Takeaways

• 🧘 Stress is an inevitable part of life, and everyone experiences it, but chronic stress can negatively impact our well-being.
• 🌟 The speaker emphasizes the importance of learning and practicing habits to reduce stress and protect both the body and the brain.
• 😌 Relaxation is not automatic and requires conscious effort, especially for those who find it difficult to unwind.
• 📉 To manage stress, it's crucial to transition from a fight-or-flight response to a rest-and-digest mode, which is a more relaxed state.
• 📝 The speaker shares five habits for reducing stress, including taking things one at a time to avoid feeling overwhelmed.
• 🧘‍♂️ Slowing down and taking deep breaths can activate the rest-and-digest system and help manage the stress response.
• 🛑 Ensuring breaks are restorative is vital; the brain, like the body, needs time to recover, and activities during breaks should allow for this.
• 🚶‍♀️ Engaging in activities such as short walks, power naps, or mindful tea breaks can provide the brain with the necessary restorative breaks.
• 🌿 Green tea, particularly high-quality Japanese varieties, can contribute to relaxation and brain health due to its amino acid L-theanine and antioxidants.
• 💡 Mental flexibility, which involves acceptance and adaptability, is key to reducing stress and promoting mental health.
• 📵 Developing a healthier relationship with one's phone, including setting boundaries and reducing screen time, can alleviate stress.
• 🏃‍♂️ Four critical habits for brain health and stress reduction are regular exercise, adequate sleep, a nutritious diet, and daily meditation.

Q & A

Why do people often express surprise when the speaker mentions their past burnout?

People are surprised because the speaker always appears calm and relaxed, which contrasts with the image one might have of someone who has experienced burnout.

What is the fight-or-flight response, and how does it relate to stress?

The fight-or-flight response is an ancient mechanism that triggers when we face acute stress, such as being late for an appointment or public speaking. It helps us react quickly in these situations.

How does chronic stress affect our well-being?

Chronic stress, which is a prolonged stress response, can negatively impact both our mental and physical health, potentially leading to burnout and other stress-related issues.

What is the significance of the rest-and-digest mode mentioned in the script?

The rest-and-digest mode is a state of relaxation for the mind and body, as opposed to the fight-or-flight mode. Transitioning into this mode helps reduce stress and promotes overall well-being.

What are some of the daily habits the speaker suggests to reduce stress?

The speaker suggests habits like taking things one at a time to reduce overwhelm, ensuring breaks are restorative, practicing mental flexibility, having a healthier relationship with your phone, and adopting healthy brain habits.

Why is it important to take things one at a time according to the speaker?

Focusing on one task at a time prevents feeling overwhelmed and makes life more manageable. It helps to activate the rest-and-digest system, leading to a more relaxed state.

What does the speaker mean by ensuring breaks are restorative?

Restorative breaks involve activities that allow the brain to recover, such as resting the eyes, taking a short power nap, going for a walk, or having a mindful tea break.

How does the speaker define mental flexibility, and why is it important for reducing stress?

Mental flexibility is the ability to adapt to changes and accept thoughts and feelings as they arise. It helps in reducing stress by allowing individuals to go with the flow and avoid the stress response caused by trying to control uncontrollable situations.

What role does the phone play in potentially increasing stress levels, according to the script?

The phone can act as a constant source of distraction and can contribute to stress by promoting the feeling of being overwhelmed with notifications, social media comparison, and the pressure to be constantly connected.

What are some of the healthy brain habits mentioned in the script, and how do they help reduce stress?

The healthy brain habits mentioned include regular exercise, adequate sleep, a nutritious diet, and daily meditation. These habits contribute to overall brain health, help manage stress, and protect against the negative effects of chronic stress.

How does the speaker recommend using Ikkyu Tea as part of a stress reduction routine?

The speaker recommends Ikkyu Tea as a part of a mindful tea break, which can be a relaxing activity. The tea, especially green tea, contains l-theanine, an amino acid that promotes relaxation without causing drowsiness.

What is the significance of shincha season mentioned by the speaker?

Shincha season refers to the first harvest of the year, which produces tea with enhanced aroma, flavor, and nutrients. The speaker suggests that this is the perfect time to enjoy the benefits of green tea.

What is the speaker's personal meditation routine, and how does it contribute to stress reduction?

The speaker meditates for about 10 minutes in the morning before starting work and a few minutes in bed before sleep. This routine helps to increase attention and focus while decreasing stress and anxiety.

What is the speaker's final advice on dealing with stress?

The speaker advises that stress is a natural part of life and that taking good care of oneself mentally, physically, and emotionally can help protect against the negative effects of chronic stress.

Outlines

00:00

😌 Overcoming Stress and Burnout

The speaker addresses common misconceptions about their stress levels and admits to experiencing burnout in the past. They emphasize that everyone faces stress and explains the difference between acute and chronic stress, highlighting the negative impact of the latter on well-being. The speaker then introduces the video's purpose: to share five habits for reducing stress and promoting a rest-and-digest state of mind and body. They also mention a personal strategy of focusing on the present to combat feelings of being overwhelmed.

05:02

🧘‍♀️ Prioritizing Rest and Mindfulness

The speaker discusses the importance of rest for both the body and the brain, referencing research that suggests the brain can only focus deeply for about four hours a day. They criticize common break activities that fail to provide true rest and offer alternatives such as eye rests, massages, power naps, and mindful walks. The speaker also extols the benefits of a mindful tea break, particularly green tea, for its calming properties and health benefits. They introduce Ikkyu Tea, the video's sponsor, and recommend three specific green teas for their restorative qualities.

10:05

💡 Cultivating Mental Flexibility

The speaker explores the concept of psychological flexibility, which involves accepting the present moment and adapting to change. They argue that rigidity and the desire for control can lead to stress, while flexibility can reduce it. The speaker suggests that being resilient and going with the flow can lead to less stress and more confidence. They also recommend letting go of the illusion of control and making the most of everyday situations.

15:11

📵 Reevaluating Smartphone Usage

The speaker examines the impact of smartphones on stress levels, noting how they can be sources of distraction and comparison. They suggest that the constant notifications and the addictive nature of apps can trigger stress responses. To mitigate this, the speaker recommends creating physical distance from the phone, reducing notifications, avoiding phone usage immediately after waking up and before bed, and deleting time-wasting apps. They also encourage finding screen-free hobbies to promote relaxation.

20:14

🏃‍♂️ Embracing Healthy Habits for Brain Health

The speaker outlines four key habits for maintaining brain health and reducing stress: regular exercise, adequate sleep, a nutritious diet, and daily meditation. They discuss the mood-boosting effects of endorphins released during exercise and the brain's detoxification process during sleep. The importance of a diet rich in fruits, vegetables, healthy fats, and green tea is highlighted, along with the benefits of meditation for increasing focus and decreasing stress. The speaker shares personal experiences with these habits and encourages viewers to prioritize self-care, especially during busy or stressful times.

📚 Book Recommendation and Sign-off

In the final paragraph, the speaker provides a personal book recommendation, 'The Traveling Cat Chronicles,' which they found to be an emotionally impactful read. They then sign off, mentioning a planned break from their usual schedule and inviting viewers to share their relaxation tips in the comments section. The speaker also reminds viewers of the discount offer from Ikkyu Tea and encourages further engagement through questions and conversations.

Keywords

💡Stress

Stress is a psychological and physiological response to demanding or threatening situations. In the video, it is presented as a common experience that can trigger the 'fight or flight' response in acute situations but can negatively affect well-being when chronic. The script discusses various ways to manage and reduce stress, emphasizing the importance of self-care to mitigate its negative effects.

💡Burnout

Burnout refers to a state of chronic physical and emotional exhaustion, often caused by excessive and prolonged stress. The speaker mentions their personal experience with burnout, underscoring the importance of learning and practicing stress reduction habits to protect both body and mind.

💡Fight or Flight Response

The fight or flight response is an evolutionary mechanism that prepares the body to either confront or escape from a perceived threat. The video script explains how acute stress can trigger this response, which is helpful in the short term but detrimental if constantly activated.

💡Rest-and-Digest Mode

The rest-and-digest mode, also known as the parasympathetic response, is the body's state of relaxation and recovery, opposite to the fight or flight mode. The video emphasizes the importance of shifting from a state of stress to this restorative state to maintain overall health.

💡Habits

Habits are regular practices or behaviors acquired through persistent repetition. The script discusses five habits that can help reduce stress, such as taking things one at a time and ensuring restorative breaks, highlighting the significance of establishing healthy routines to manage stress.

💡Overwhelm

Overwhelm is the feeling of being excessively burdened or unable to cope with a situation. The video script uses the term to describe a state of stress that can be mitigated by focusing on one task at a time and practicing mindfulness.

💡Restorative Breaks

Restorative breaks are periods of rest that allow the body and mind to recover from stress and fatigue. The video provides examples of such breaks, including short naps, walks, and mindful tea breaks, which are meant to activate the rest-and-digest system and promote relaxation.

💡Mental Flexibility

Mental flexibility refers to the ability to adapt to new situations and accept changes. The script encourages viewers to practice this by being open to different outcomes and avoiding rigidity, which can lead to less stress and greater resilience.

💡Phone Addiction

Phone addiction is an unhealthy dependence on one's smartphone, often associated with excessive use and difficulty disengaging. The video script addresses the impact of phone use on stress levels and suggests strategies to establish healthier boundaries with technology.

💡Brain Health

Brain health refers to the overall condition and efficiency of the brain, influenced by factors such as exercise, sleep, nutrition, and meditation. The script outlines these four habits as crucial for maintaining cognitive function and protecting against the negative effects of chronic stress.

💡Meditation

Meditation is a practice of focusing the mind and achieving a mentally clear and emotionally calm state. The video emphasizes the benefits of daily meditation for reducing stress and increasing focus, suggesting that even short sessions can be beneficial.

💡Nutrition

Nutrition refers to the intake of nutrients and the processes by which the body uses them for growth, maintenance, and repair. The script highlights the importance of a healthy diet, including fresh fruits, vegetables, and healthy fats, for supporting brain health and reducing stress.

💡Exercise

Exercise is physical activity that helps maintain or improve overall health and fitness. The video script explains how regular exercise can release endorphins, which improve mood and help relieve stress, and also promote the production of growth factors that support brain health.

Highlights

No one is immune to stress, and managing it is crucial for well-being.

Acute stress triggers the fight or flight response, while chronic stress negatively affects health.

Relaxation is not automatic and requires conscious habits to cultivate.

Five habits are shared to reduce stress and protect the mind and body.

Taking things one at a time can reduce feelings of overwhelm.

Focusing on the present moment can help manage stress more effectively.

The importance of restorative breaks for the brain is emphasized for mental health.

Suggested restorative activities include eye rests, massages, and short power naps.

Mindful tea breaks promote relaxation and have health benefits.

Ikkyu Tea is introduced as a source for high-quality green tea with health benefits.

Mental flexibility and acceptance are key to reducing stress and increasing resilience.

The negative impact of constant phone usage on stress levels is discussed.

Strategies for a healthier relationship with phones include using a phone tray and reducing notifications.

The four essential habits for brain health against chronic stress are exercise, sleep, nutrition, and meditation.

Physical exercise releases endorphins that help relieve stress and promote brain health.

Adequate sleep is crucial for brain detoxification and stress management.

A balanced diet with healthy fats and antioxidants supports brain health.

Daily meditation, even for a few minutes, can significantly reduce stress and anxiety.

The importance of self-care in managing stress and maintaining overall health is highlighted.

Transcripts

People often ask me: You always seem so calm. Do  you ever get stressed? Or they react surprised  

when I tell them about my burnout a couple years  ago. They go: Really? Burnout? You? But you always  

seem so relaxed... The truth is no one is immune  to stress and we all experience it from time to  

time. And when it is acute stress, so let's say  we're late for an appointment or we're nervous  

about giving a public speech, then it triggers  our fight or flight response. Which is an ancient  

mechanism that helps us to react quickly in acute  situations. When our stress becomes more chronic,  

so when we're often in that stress response, it  can have a negative effect on our well-being.  

Both our mind and our body. And that is why for  the last couple of years, I've been learning and  

practicing with habits to reduce stress in my  life. And to protect my body and my brain. They  

say that stress is automatic, but relaxation is  not. And boy, have I found this to be true. And if  

if you're anyone who's like a little bit tightly  wound like me, you might relate this as well. It's  

just not always easy to find relaxation. But there  are things that we can do to relax our body and  

our mind, and to create circumstances in our life  that make that easier and more accessible to us.  

So how can we reduce our daily stress levels and  manage it better, and go from that fight-or-flight  

mode into the rest-and-digest mode, which is a  more relaxed state state of mind and body. That's  

what today's video is going to be about. I will  be sharing five great habits to have less stress  

in your life. And how I personally try to stay  out of that chronic state of distress and protect  

my brain and body from the negative effects of  stress. Welcome back my friends. And as always,  

feel free to grab something nice for yourself to  drink. I have some really lovely green tea here.  

And this video is actually sponsored by Ikkyu  Tea, which is where I always get my green tea  

from. I'll chat more about them later. For now,  let's begin with the first habit. Number one is to  

take things one at a time to reduce overwhelm. The  first thing I learned to do when I was recovering  

from my burnout, is to take things one at a time.  And this works great if you often feel overwhelmed  

or like there's not enough time in the day. Or  if you just feel burdened by all the things that  

life requires of you. Because life requires a lot  from us. And when I think about all the things,  

then I easily get stressed. And it is very easy  to feel overwhelmed, and like there's no way I'll  

have enough time or energy to keep all the balls  in the air. Just think about it. We need to work  

and financially be able to make ends meet. We need  to clean. We need to exercise. We need to be a  

good parent or brother or sister. We need to brush  our teeth and floss, be mindful of our posture,  

meditate, make time for friends and family.  Finally make that picture album, paint that one  

room, deep clean the fridge, defrost the freezer,  do a hair mask, stretch our muscles, breathe  

better, call our mom, read more books, finally  learn to play guitar, use a moisturizer on our  

feet, go to bed on time. I could go on and on. Or  even just the feeling when you know that you have  

too much to do in too short amount of time. It is  very easy to feel overwhelmed and like there's no  

way that you can do it all. So the trick is to  take things one at a time and to not think about  

the future too much. So instead of focusing on  all the things you have to do this week, focus  

on today. And instead of focusing on everything  you want to do today, try focusing on what you're  

doing now. Because the truth is that life does  require a lot from us. But when you take things  

one at a time, it becomes so much more doable and  manageable. So try not to turn everything into  

huge insurmountable mountains. Take things one at  a time and just try that the most important things  

will get done. It also always helps me to slow  down when I feel like this. Like physically slow  

down. Stop what I'm doing and take three nice slow  deep conscious breaths. And it might even feel  

like you don't have time for that, but you do.  And if you take three deep breaths, it can already  

start to activate that rest-and-digest system  which I talked about before, and I will mention  

again later because it's very important. When you  feel busy, slow down. Because when you slow down,  

life slows down. And if you're the type of  person who watches everything at two times speed,  

try to imagine what you're asking of your brain  here. Putting all of that information into it  

at such a high speed, no wonder you might feel  tired sometimes. So try to take things one at a  

time. Learn to slow down. Your body and your mind  will thank you for it. Number two is to make sure  

that your brakes are actually restorative. We  know that our body and our muscles cannot work  

continuously without a break, and that they need  rest to recover. But we don't always think of our  

brain in that way. But our brain, just like any  other part of our body, needs rest to recover.  

There's research that suggests that our brain can  perform about 4 hours of like deep focused work  

per day. And even then, no longer than stretches  of 90 minutes. So if you're focusing on your work,  

then your brain also needs relief from that. To  restore and recharge. And here is where it gets  

tricky for many people. Because what do we do  when we're on a break? We scroll our phone,  

maybe check social media, check our email, watch  a show or a video something. And maybe worry about  

work or things that we need to do later today.  And the problem is that when we take a break  

like that, our brain doesn't get that relief that  it needs. So here are a few ideas for having an  

actual restorative break. Take one or 2 minutes  to rest your eyes for a bit. So go sit somewhere,  

close your eyes for a bit, take a few nice deep  breaths. Maybe give yourself a gentle massage on  

the temples, or the jaw. Or right here like below  your ear, which is where the vagus nerve is. Very  

restorative and relaxing, just give it a little  gentle rub. And this is great if you only have  

a very short amount of time. The vagus nerve is  an important part of our nervous system. And it  

is one of the things that we can do to help  our body go from that chronic stress mode,  

which is the fight-or-flight response, into the  rest-and-digest mode. And that is very important  

for protecting yourself, your body, your mind,  your health, from the negative effects of chronic  

stress. If you can, taking a short power nap is  amazing. Especially in the afternoon. It's not as  

restorative as deep sleep, but it can definitely  help you to rest your brain and your mind for a  

bit. So try to set your alarm after 20 or 30  minutes, so that you don't go into too deep of  

a sleep, cuz then you'll wake up groggy. Another  great one is going out for a 15minute walk. It  

combines physical activity, which is great for  restoring the brain, and I'll chat more about  

that later, with just going out getting some fresh  air, and getting out of your thinking mind. And  

just letting your mind wander a bit. Of course,  we can't always take a nap or go for a 15-minute  

walk. So in that case, I would suggest having a  mindful tea break. One of my favorite things in  

the world, I talk about it all the time. And there  are good reasons for it. Tea is a wonderful way to  

slow down. Because tea takes a bit of time.  We need to boil the water, steep the leaves,  

wait for it to cool down before we can drink it.  So if you're going about it mindfully, instead  

of just chucking a tea bag in and just letting it  completely cool off at your desk because you kind  

of forgot about it (I do that too sometimes). If  you're going about it mindfully, it is already a  

great way to slow down for a bit. So making tea  can be a relaxing activity in itself, and of  

course drinking it. But tea also has components in  it that promote relaxation. So for example green  

tea, which is my favorite, has a large amount of  the amino acid called l-theanine. And I love this,  

because it makes us feel relaxed without making  us feel drowsy. And it does give you a bit of  

energy and focus, but without giving you that  like jittery or sometimes even anxious feeling  

that you might get from drinking coffee. High  quality Japanese green tea is also an antioxidant  

powerhouse. It is rich in chlorophyll, which helps  to detoxify. And is also great for brain health.  

So just lots of good stuff. So here is where I  quickly want to thank today's sponsor: Ikkyu Tea.  

I've been getting all my green tea from them for  about four years now. And I'm very honored to be  

working with them, because their teas are the best  I have ever tasted. Ikkyu is a small team located  

in southern Japan. And their mission is to support  local producers to help them keep the Japanese tea  

tradition alive. And you can really taste the work  and expertise that goes into making these teas.  

They are so green, so much flavor, so healthy,  just amazing. And right now it's even more  

special, because it is shincha season. And shincha  means new tea. So it is made from the new leaves,  

it is the first harvest tea of the year. It  has even more aroma and flavor, it's packed  

with nutrients. So if you're going to get some  green tea, now is the perfect time. So I have  

three shincha teas that I especially recommend.  The first is Mitsumi. One of my favorites. This  

is a deep steamed tea and it is very balanced,  very friendly and a little bit sweet. Then there's  

Atsuko. This is a very accessible green tea and  this tastes like spring. Like it's very floral, it  

has almost no bitterness. And lastly Kazuya, which  is a competition organic tea. I love the deep  

flavors of this one. It is packed with umami and  a nice sweetness as well. All their teas come with  

brewing instructions, so anyone can make them.  And don't forget these are very high quality.  

So you can easily rebrew the same leaves three  or four times. If you're a tea lover like me,  

I cannot recommend Ikkyu enough. And you can get  15% off your order if you use my code SHIN-ZEN,  

or if you click the link in the description box  and the discount code will already be applied. 

So huge thank you to Ikkyu for sponsoring  today's video. Let's get back to how to  

reduce stress in your life. The next one is to  practice mental flexibility. So I believe that  

a large part of our stress or our unhappiness  can come from wishing that things were different  

than they are. So this is about acceptance and  practicing mental flexibility. To be open to  

the idea that some things may go differently  than we had anticipated or that we had hoped  

for. Psychological flexibility means being able to  adapt to changes and accepting whatever thoughts  

or feelings may arise. It is the opposite of  being very rigid. So if you are very rigid,  

you always want things to happen in a certain  way, then it can be a huge stressor in your  

life. And there's going to be a lot of trying  to control things that really are not under your  

control. So whenever something changes or you're  experiencing a setback, it really helps to be  

able to be flexible and resilient and go with the  flow, instead of having this huge stress response.  

Research shows that psychological flexibility is  a very important component to mental health. And  

that people who are more flexible and resilient  can experience less stress, less anxiety,  

less depression and more confidence. It can be  as simple as going on a special trip and climbing  

a mountain. And then when you get there, the  weather is bad and you can't go up the mountain.  

So you could feel stressed and unhappy, but that  won't change the weather. So people who are more  

resilient and flexible will probably just find  something else to do, regardless of the weather.  

And just make the most of their trip. And that way  you will experience a lot less stress. You can try  

doing this with everyday things. Just letting  go of the illusion of control a little bit,  

and just accepting the way that things are. And  making the most of them. The next is to get a  

healthier relationship with your phone. Imagine  having something near you that is constantly  

trying to distract you and get your attention, and  that is programmed to waste as much time of yours  

as possible. That loves to remind you about all  the people who are seemingly living perfect lives  

that you can never match up to. And also about  all the horrible things that are going on in the  

world right now. And that wants to be the first  thing you see in the morning after waking up and  

the last thing you see before you go to sleep. I  think you know where I'm going with this. And I'm  

not here to say phone bad. Or to make you feel bad  about how much time you're spending on your phone.  

But what I am saying is that if we want to lead  healthy lives and have less stress, then it really  

helps to take a good hard look at our relationship  with our phone and to set some clear boundaries.  

Both the content on your phone and the act of  checking it itself can trigger a stress response  

and release cortisol, which is the stress hormone.  When we receive a notification, we also get a nice  

dopamine hit, which causes us to act and check  our phone. But then our brain wants more dopamine,  

causing us to constantly check our phone or to  keep scrolling for more content. Or even feel  

anxious when our phone is not near us. Combine  that with the fact that social media apps and  

smartphone companies actively use your psychology  against you to try and get their phone to be  

as addictive as possible, you see why it's so  important to really be mindful of how you're using  

your phone and to set some boundaries. The first  thing I recommend is getting a phone tray. And  

it can be any old tray or a box, doesn't matter.  But the point is that you have a designated place  

in your home where your phone goes. So creating  physical distance between yourself and your phone,  

so that you actually have to walk there, use your  phone and put it back. So this helps to put you  

back in the driver's seat. The second thing is to  turn down your notifications, as many of them as  

you can. And at least try to make sure that your  phone doesn't make a noise or lights up. Again,  

this puts you in control again and not the other  way around. And the third thing is to try and  

get used to not using your phone the first 30  minutes after waking up and the last 30 minutes  

before going to bed. You will start your day so  much better and on such a more positive note,  

and you will also get much better sleep. And the  last thing is to consider deleting apps that are  

making you waste too much of your precious time  or energy. So it could be news apps. It could  

be Instagram or Tik Tok. It could be Reddit.  Reddit is an important one for me. It could be  

phone games. So really be honest. Ask yourself  how much time you are spending on these apps,  

and if you think that that's worth it. And try  to get a screen free hobby, something that really  

relaxes you. You don't have to use your phone.  Maybe it is yoga or reading or art or journaling,  

whatever you like, and whatever helps you  to relax. So lastly, as a fifth grade habit,  

let's talk about some healthy brain habits that  have been shown to reduce stress in your life.  

So I watched a TED Talk from Niki Korteweg. And  I will link that in the description box in case  

you're also interested. And Niki mentioned the  four most important habits for brain health,  

and for protecting your brain from the negative  effects of chronic stress. They are exercise,  

sleep, nutrition and meditation. I think  we all know that these four things are very  

important. But it is tricky, because they're  also often the first things to go whenever we  

get really busy or when we're feeling stressed  or overwhelmed. It's like the famous saying:  

You should sit in meditation for 20 minutes  every day. Unless you're too busy, then you  

should sit for an hour. And while I never like  the word ''should', I really like the saying.  

Because especially when we're busy and stressed  and tired, we need to make sure that we're taking  

care of ourselves. So let's go over them quickly.  First is physical exercise. My mental health is  

the biggest reason that I exercise frequently.  Because it releases endorphins, which have a very  

um fast way of working on my mood and helping  me to relieve stress. Oftentimes the first 10  

minutes are the hardest, because I feel tired and  I don't want to. And I start hating everyone and  

everything. But then I move past it and you can  feel that shift. You can start to feel the stress  

melting off. I can start to feel myself working  through things, letting things go, and it is an  

instant mood boost. But also long-term. Physical  activity promotes the production of growth factor,  

which are chemicals that keep our brain healthy  and that protect it from those negative effects  

of chronic stress. Let's talk about sleep. We  all have different sleep schedules. Maybe you  

have young kids and the thought of getting 8 hours  of sleep a night makes you laugh out loud. So try  

to do your best and get as close to those 8 hours  as you can. When we sleep, our brain reorganizes  

itself and gets rid of toxins. And we know from  research that people who sleep less than 8 hours  

a night are more likely to experience stress and  overwhelm. My boyfriend recently switched jobs  

and it has really changed our rhythm a lot. I am  now getting up at 5:15 a.m. 4 days a week. And I  

am really starting to notice the importance of  getting enough sleep. So I am trying very hard  

to get that back on track and make sure we get our  8 hours. Let's talk about nutrition. There's a lot  

to say here and I can't go into this too deeply,  because there's not enough time. But as best you  

can, try to eat fresh fruits and vegetables.  Healthy fats are great for the brain. So things  

like olive oil, avocado and chia seeds. And also  matcha or other types of green tea. And lastly,  

meditation. Daily meditation, and it doesn't  have to be long, can help to increase attention  

and focus and decrease stress and anxiety. And I  always forget this. I always think like I don't  

really need to. Like I'm mindful enough. But I do.  Meditation really is magical. The important thing  

is to try and find a way that makes it easy for  you to incorporate it into your daily schedule.  

And again, it doesn't have to be long. A few  minutes is enough. I am back to meditating daily  

now. I always have couple months like on and off  when it comes to meditation. But I'm back on it.  

And I am meditating for about 10 minutes in the  morning before I start my work, and then a couple  

of minutes in bed, before I go to sleep. So I did  a lot of research for this video. And I know it  

was a huge amount of information that I'm telling  you here. So feel free to give the video another  

watch, if you want to kind of like repeat certain  things. I'll make sure to use video chapters. But  

I think the most important thing to remember is  that stress is a natural part of life. And we all  

experience it sometimes. If it becomes chronic or  like very frequent, it can get a little troubling.  

But if we do our best to take good care of  ourselves, both mentally, physically and  

emotionally, we can help to protect ourselves  from those negative effects of chronic stress.  

And I would love to know from you. What helps you  to relax when you need it? I would love the tips,  

so feel free to share those in the comments. Also  don't forget to check out Ikkyu Tea and get some  

wonderful lovely green teas either for yourself  or for someone else with 15% off. I will leave the  

links to discount code and also the names of the  three teas that I recommend it in the description  

box below. And as always: questions, comments,  conversations down below. Have a wonderful,  

wonderful day and I will see you all again,  not next week because I'll be taking a break.  

The week after that. Bye-bye. If you like books  that make you cry, try reading The Traveling Cat  

Chronicles. One of the best books I've read  this year and it made me bawl like a baby.