5 Simple Steps to Reducing Stress

October 22, 2015

5 Simple Steps to Reducing Stress

Stress! It’s the nation’s No. 1 killer, ahead of heart disease, strokes and even cancer. But there’s good news. We can effectively control our stress levels – provided we know the steps involved. Listed here are five proven remedies you can implement immediately to reduce stress levels so they don’t negatively impact your health.

1. Breathe.

Breathing deeply through the nose allows for increased levels of oxygen to penetrate our body’s cells and ensures full utilization of our lungs.1 According to the Breath Awareness Center in Lambertville, N.J., slow, deep breathing can significantly lower stress and blood pressure, end heart irregularities, improve poor digestion and decrease anxiety.

2. List and group each of the following day’s tasks within a personal notebook.

Feeling overwhelmed? Writing down all that needs to be completed allows you to best organize your day and complete each task. Determine what are the most critical objectives to complete, then group them by determining those that can be done together or in quick succession. This way you save time, effort and your sanity by turning that list of 10 tasks into a more manageable two or three groups.

3. Turn off all electronics at least 30 minutes prior to sleeping.

One of the most profound stress producers is lack of sound sleep. When we engage in electronics (TV, computer, etc.), our brain’s electrical activity increases–producing the exact opposite mental state conducive to productive rest.2

Instead, use this time to read a book, speak with family members or just clear your mind.

4. Resolve all disagreements with loved ones.

No matter how much we believe we’re correct, going to bed angry is a sure stress inducer. While not all arguments can be resolved immediately, at least working toward resolution before sleeping can be enough to significantly reduce stress levels.

5. Wake five minutes earlier than normal to stretch and enter a positive state of mind and body.

Find a quiet place to remember all that went right yesterday and eliminate negative thoughts, while you stretch your muscles from head to feet. You’ll be shocked how much better your body feels with a bit of stretching and how much more prepared you are mentally to tackle the day’s challenges.

If you’re stressed because you feel like you’re in a dead-end job and school seems like the only answer, check out our healthcare programs including online healthcare degrees. Learn how Ultimate Medical Academy Student Services helps students face challenges and succeed academically.


  1. https://bestpracticelife.wordpress.com/2014/08/25/just-breathe/
  2. http://www.webmd.com/sleep-disorders/features/power-down-better-sleep



The views expressed herein are those of the author and do not necessarily reflect those of Ultimate Medical Academy.

The UMA Blog covers information and advice for employers and workers at the intersection of healthcare, education and employment. Our contributors are intimately familiar with a wide range of subjects covering professional development, career advancement, workplace politics, healthcare industry specific topics, personal finance, education and so much more. Learn what you need to get ahead and stay ahead.

Write for The UMA Blog

Let’s talk about it.

You probably have questions. We definitely have answers.

Complete this form and we’ll email you info on how to get started at UMA, financial aid, selecting the right program, and connecting with other students. We’ll also give you a call to ensure all your questions are answered so you can make the right choice.

By clicking the Request Info button, you agree to be contacted by phone or text message via automated systems by Ultimate Medical Academy about your education at the phone numbers you provided above, including any wireless number(s). You are not obligated to agree to automated contact to enroll; instead, you may call us at 888-205-2510. Note that even non-automated calls are recorded for quality assurance.