Stress management is deeply personal—what works for one person may not work for another. I often liken finding the right intervention to Cinderella’s glass slipper: it has to fit you uniquely. Below, I’ve compiled a list of strategies that can help retrain your nervous system. Each includes links to explore further.
Understanding Stress: From Body to Brain
Many people view stress as a purely mental challenge, something they should “think their way out of.” However, stress often originates in the body and sends signals to the brain. This Huberman Lab podcast highlights the body-brain connection and the importance of engaging the parasympathetic nervous system.
• B12: Stress depletes B vitamins, which are crucial for mood-regulating neurotransmitters like serotonin and dopamine. You can take a supplement or consider scheduling a B12 shot at your pharmacy.
• Omega-3s: Omega-3 fatty acids support brain health. Studies suggest they help with various mental health issues. This fish oil supplement is one I take regularly.
• Cold Water Immersion: Ice baths or cold plunges reduce inflammation and strengthen the diaphragm, improving your ability to manage stress.
• Sauna: Research shows that just 45 minutes a week (three 15-minute sessions) can reduce cortisol, the primary stress hormone. Here’s a local option for saunas in Kansas City.
• Neurofeedback: This technique trains brain function through EEG signals. I’ve personally found it beneficial. Learn more from this provider in Liberty, MO.
• Shiftwave Chair: This zero-gravity recliner uses vibration patterns to reset the stress response. Here’s more information.
• Apollo Neuro Watch: This wearable device uses vibrations to stimulate the vagus nerve, promoting relaxation and improving sleep. Check it out here.
• Exercise: Activities like running, weightlifting, or walking reduce stress when approached with the intention of releasing energy.
• Boxing/Martial Arts: These help train your body to feel confident and calm in stressful situations. Read more about the benefits.
• Breathwork: Techniques like this one can reduce acute stress. Apps like this can guide you in coherent breathing.
• Mindfulness Bell App: This chimes randomly once an hour to practice mindfulness and deep breathing. Over time, this habit becomes second nature.
• Yoga: Studies show yoga can be more effective than certain medications for reducing PTSD symptoms. It also strengthens the prefrontal cortex, helping counteract stress.
Stress management is about finding what resonates with your body and mind. Whether it’s through supplements, neuromodulation, or physical release, the key is consistency and self-awareness. Explore these strategies and see what fits best for you.