{"id":9004111223106923,"date":"2021-10-18T18:20:00","date_gmt":"2021-10-18T18:20:00","guid":{"rendered":"https:\/\/www.healthcoachinstitute.com\/?p=9004111223106923"},"modified":"2022-01-20T17:56:28","modified_gmt":"2022-01-20T17:56:28","slug":"15-ways-coaches-cope-with-stress-in-the-modern-world","status":"publish","type":"post","link":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/","title":{"rendered":"15 Ways Coaches Cope with Stress in the Modern World"},"content":{"rendered":"\n

Stress is something we\u2019ve all become acutely familiar with since the COVID-19 pandemic began over a year and a half ago. While it\u2019s true that stress levels were already alarmingly high prior to 2020, a survey by the American Psychological Association shows that people are more stressed than they were in previous years\u2014and it\u2019s taking its toll on their physical health. Health and Wellness coaches are no different and are subject to stress just like anyone.<\/p>\n\n\n\n

The Statistics on the Connection Between Stress and Poor Health is Alarming<\/h2>\n\n\n\n

A recent survey found that more people are struggling to cope with the overwhelming demands on their lives. As a result, 40% of survey participants reported gaining weight since the pandemic. Nearly a quarter reported drinking more. Two-thirds reported changes in their sleep habits. <\/p>\n\n\n\n

Other studies are finding that increased stress is contributing to mental health deterioration. Anxiety<\/strong><\/a>, depression, and suicidal ideation have all skyrocketed among adults and young adults. <\/p>\n\n\n\n

What Are The Long-Term Impacts of Stress?<\/strong><\/h2>\n\n\n\n

Chronic stress, or when someone experiences stress over a prolonged period of time, can take a toll on the body and impact nearly every system. When heart rate, stress hormone levels, and blood pressure are consistently elevated, they can increase the risk of heart attack, hypertension, and stroke. <\/p>\n\n\n\n

Chronic stress may also lead to inflammation of the circulatory system and also affect cholesterol levels. There is evidence that long-term stress can impact the immune and digestive systems, and also contribute to mental health conditions (e.g. chronic fatigue, depression, and metabolic disorders). <\/p>\n\n\n\n

What Can We Do as Health Coaches to Help Clients Manage Stress?<\/h2>\n\n\n\n

In a world where so much feels out of our control, we can manage stress by focusing on the things we can<\/em> control. Things like how we care for ourselves in mind, body, and spirit. By making time and creating space to care for ourselves, we can diffuse some of the stress that is wreaking havoc on our bodies and minds. By becoming better adept at handling their own stressors, Coaches are then more prepared to help their clients achieve stress relief.<\/p>\n\n\n\n

15 Ways Coaches Manage Their Stress in Today\u2019s Climate<\/strong><\/h2>\n\n\n\n

Whether you\u2019re a health and life coach looking for ways to help clients manage stress or just looking for some strategies for yourself, here are 15 stress management tips anyone can use to cope and calm the chaos.<\/p>\n\n\n\n

  1. Stop Trying To Do It All<\/strong><\/li><\/ol>\n\n\n\n

    A lot of people find their stress stems from the overwhelm of trying to do too much. Our daily TO DO lists rival our grocery lists in length. But filling up every moment of your day with obligations is a fast-track to stress and burnout. So first and foremost, look at what you can cut from your life. Are there things you can delegate to others? Are there things you just don\u2019t love and can stop<\/em> doing altogether?

    Be honest<\/strong> with yourself about what you do and don\u2019t want to make time for. Be realistic<\/strong> with yourself about what you have the time and energy to do. Say NO to more. Then set, communicate, and observe clear boundaries. Whether it\u2019s in your career, in a relationship, et cetera, advocate for yourself and your well-being.<\/p>\n\n\n\n

    1. Be Intentional With Your Time<\/strong> <\/li><\/ol>\n\n\n\n

      Piggybacking off #1, make a habit of being as intentional as possible with your time. Instead of trying to tackle everything<\/em> on your TO DO list, prioritize your list and pick out three tasks to focus on each day. Studies have shown that three tasks is the sweet spot of what we can comfortably handle. Picking more can set you up for failure if you fall short.

      Start with your three main priorities for the day, adding one or two more tasks if you accomplish those and have the energy and momentum to continue. Repeat every day. We also highly recommend time blocking your schedule. This involves blocking out specific windows of time each day for specific tasks and then focusing on only those items. Time blocking is an easy and effective way to manage your time and systematically work through your TO DOs. <\/p>\n\n\n\n

      1. Break Projects Into Smaller Tasks<\/strong><\/li><\/ol>\n\n\n\n

        If you\u2019re feeling overwhelmed by the size or scope of a project, chunk it down into more manageable, bite-sized pieces. Think about how you can divide the project up into smaller tasks that you can check off your list one by one, a little at a time. Doing so will cut down on the overwhelm of the full magnitude of what you need to accomplish, and help you feel like you\u2019re making incremental progress on your goals. Before you know it, you\u2019ll be done!<\/p>\n\n\n\n

        1. Get Your Thoughts Out<\/strong><\/li><\/ol>\n\n\n\n

          When we bottle up what\u2019s bothering us and allow it to fester, that emotional stress can do untold damage to the body. Give yourself a release by giving your worries a sounding board. Set a five-minute timer every day for when you\u2019ll worry. Seriously. During that five minutes, allow yourself to worry about all the things. When the timer goes off, tell yourself you\u2019re done worrying and move on. Over time, you\u2019ll train your brain not to stay stuck in a cycle of worry.

          Journaling is another great way to get the thoughts that are swirling around in your head out on paper. Try journaling for 15 minutes in the morning before your day begins, or at night before bed, if that\u2019s more your style. <\/p>\n\n\n\n

          1. Fuel Your Body with Healthy Foods<\/strong><\/li><\/ol>\n\n\n\n

            One of the most fundamental ways you can ward off stress is by fueling your body. That means eating nutritious foods the majority of the time and moving your body regularly. When our bodies are in good physical shape, we\u2019re more able to handle the stresses that come our way. Aim to be active for at least 150 minutes a week (walking counts) and fill your plate with lots of whole foods\u2014 like fruits, vegetables, whole grains, and legumes. Try to eat the rainbow and you can\u2019t go wrong. And don\u2019t forget to stay hydrated<\/strong><\/a>!<\/p>\n\n\n\n

            1. Prioritize Self-Care<\/strong><\/li><\/ol>\n\n\n\n

              Self-care isn\u2019t a luxury to do when you have time, it\u2019s crucial to make<\/em> the time for. The fact is, when you\u2019re under stress, you need self-care more than ever. Make a point to schedule in leisure time just like you would a doctor\u2019s appointment and keep it sacred. You might use this time to work on a hobby you love or some other activity that fills you up.

              Check out these               60 self-care ideas<\/strong><\/a> for some inspiration to get you started. <\/p>\n\n\n\n

              1. Get Good Sleep<\/strong><\/li><\/ol>\n\n\n\n

                Sleep <\/strong>is so much more important than many of us realize. <\/strong>It\u2019s when the body performs complex tasks to repair itself and it\u2019s not an exaggeration to say that good sleep is critical<\/em> to our overall health and wellness. Not getting the rest you need puts undue stress on your body. Both the quality and<\/em> quantity of your sleep matter. Make sure you\u2019re getting the recommended 7-8 hours of sleep every night, and do whatever you need to set yourself up for a tranquil slumber.

                Check out                 this blog post<\/strong><\/a> for 20 tips to help you sleep your best. <\/p>\n\n\n\n

                1. Use Affirmations<\/strong><\/li><\/ol>\n\n\n\n

                  We\u2019ve talked before about how positive thinking<\/strong><\/a> can help with stress reduction. One of our favorite ways to promote positive thinking is through the use of affirmations. Simply put, affirmations are empowering statements that help you reprogram your brain to think more positively. When you start to feel worry and anxiety creep in, try reciting or writing one of the following 5-10 times:<\/p>\n\n\n\n

                  I embrace new challenges. <\/em><\/p>\n\n\n\n

                  I trade in worry for wonder. <\/em><\/p>\n\n\n\n

                  I breathe in calmness and positivity. <\/em><\/p>\n\n\n\n

                  The life I have right now is a life of abundance.<\/em><\/p>\n\n\n\n

                  I replace fear with curiosity.<\/em><\/p>\n\n\n\n

                  I release all negative thoughts. <\/em><\/p>\n\n\n\n

                  I am confident and courageous.<\/em><\/p>\n\n\n\n

                  Or create your own affirmation that resonates with you and the feeling you want to embody. The more you use affirmations, the more likely you\u2019ll be to see the positive in a seemingly negative situation and believe that you can come through it. <\/p>\n\n\n\n

                  1. Unplug from Electronics and Social Media<\/strong><\/li><\/ol>\n\n\n\n

                    When you\u2019re feeling stressed, it\u2019s not a good idea to prowl social media or watch the news. Consuming content that could potentially make you feel less than, fearful, or some other negative emotion can exacerbate your mental state. If you\u2019re feeling particularly fragile, consider a screen detox.

                    Try starting small over a weekend. Delete time-sucking apps, avoid TV, and keep your phone in another room. Notice if this has any impact on your stress levels. If you find that it helps, consider setting stricter parameters around social media usage (most smartphones give you an option to restrict screen time in Settings), unfollowing accounts that don\u2019t positively impact your life, and designating one time a day to check the news. <\/p>\n\n\n\n

                    1. Laugh Every Day<\/strong><\/li><\/ol>\n\n\n\n

                      There\u2019s a reason they say laughter is the best medicine. It\u2019s good for you on so many levels\u2014one of which is helping to regulate stress. When you laugh, you decrease cortisol levels (the stress hormone) by increasing your oxygen intake and stimulating circulation throughout your body. Laughter also increases endorphins (chemicals that help boost happiness levels) and improves mood. Additionally, laughter lowers your blood pressure and serves as a welcome distraction.

                      Think about it: if you\u2019re laughing at the latest Jim Gaffigan show, odds are you\u2019re not thinking about how you\u2019re going to possibly accomplish all your work assignments next week. So go ahead and watch those Family Feud reruns and silly baby videos\u2014they really are good for the soul!<\/p>\n\n\n\n

                      1. Connect With Loved Ones<\/strong><\/li><\/ol>\n\n\n\n

                        If you\u2019re struggling with stress and anxiety, don\u2019t keep it to yourself. Reach out to a trusted friend or family member and have an honest conversation about where you\u2019re at. Don\u2019t be afraid to let them into your life and share that you\u2019re having a difficult time. Your friends love you<\/em> and they would want to be there for you if they knew things were tough. You may find that they can help you find a different perspective and propose creative solutions to the issues you\u2019re facing. At the very least, they can provide a safe, non-judgmental space for you to voice your concerns. <\/p>\n\n\n\n

                        1. Start a Relaxation Practice<\/strong><\/li><\/ol>\n\n\n\n

                          If you\u2019re not currently engaging in some type of relaxation practice, it\u2019s time to start one! Breathwork, yoga, and meditation are all fantastic ways to unwind and bring your body and mind back into a state of calm. Here is an easy Box Breathing exercise to get you started. <\/p>\n\n\n\n

                          Step 1: To begin, breathe in counting to four slowly. <\/p>\n\n\n\n

                          Step 2: Next, hold your breath for four seconds. <\/p>\n\n\n\n

                          Step 3: Then exhale slowly to a count of four. <\/p>\n\n\n\n

                          Step 4: Hold your breath again for four seconds. <\/p>\n\n\n\n

                          Repeat as many times as needed until you feel re-centered. <\/p>\n\n\n\n

                          1. Schedule Regular Time Off<\/strong> <\/li><\/ol>\n\n\n\n

                            As a society, we don\u2019t take enough time off and that\u2019s not helping anyone in the mental health department. In 2018, Americans left a record 768 million vacation days unused. The fact is, you need<\/em> regular time to relax and recuperate so you can function your best. So this is your permission to schedule that vacation! If you can\u2019t take a full-fledged vacation, at least give yourself the treat of a Mental Health Day. Focus on taking things slowly and doing things that help you rejuvenate. <\/p>\n\n\n\n

                            1. See a Health Coach\/Life Coach or a Therapist<\/strong><\/li><\/ol>\n\n\n\n

                              If you\u2019re dealing with chronic stress that\u2019s interfering with your daily life, it may be time to talk to a professional. Speaking with a Health\/Life Coach or a therapist can be a great way to peel back the layers behind the stress and help you uncover the root cause. Maybe there\u2019s a deeper issue that needs to be addressed. A trained professional can be an objective ear and can ask the right questions to understand what\u2019s truly going on. They can also help you create an action plan based on what you uncover. <\/p>\n\n\n\n

                              1. Take a Stress Management Course<\/strong><\/li><\/ol>\n\n\n\n

                                If speaking with a professional sounds scary and you\u2019re more of the \u201cdo-it-yourself\u201d type, we\u2019ve got a course for that! In Master Your Stress<\/strong><\/a>, we\u2019ll help you go from surviving to thriving. You\u2019ll learn how to create your own personalized stress management plan, so you can find the calm within. If you\u2019re already a coach, this is also a great course to add to your coaching toolkit! <\/p>\n\n\n\n

                                The bottom line: stress is real and it\u2019s something so many of us are living with daily right now. But with the right tools and tricks in your arsenal, you can manage your stress and even thrive. Which tip will you try today?<\/p>\n\n\n\n

                                Health Coach Institute Has the Coaching Program is for You!<\/h2>\n\n\n\n

                                Learn how you can master your stress and help others to improve their lives through HCI\u2019s Master Your Stress program or take the next step in your coaching journey and join the Coach Mastery program<\/strong><\/a> for advanced courses!<\/p>\n","protected":false},"excerpt":{"rendered":"

                                Coaches who know how to manage and handle their own stress are better equipped to help their clients with stress management.<\/p>\n","protected":false},"author":1,"featured_media":9004111223106926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[134],"tags":[],"class_list":["post-9004111223106923","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-what-is-a-health-coach"],"yoast_head":"\n15 Ways Coaches Cope with Stress in the Modern World<\/title>\n<meta name=\"description\" content=\"Coaches who know how to manage and handle their own stress are better equipped to help their clients with stress management.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"15 Ways Coaches Cope with Stress in the Modern World\" \/>\n<meta property=\"og:description\" content=\"Coaches who know how to manage and handle their own stress are better equipped to help their clients with stress management.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/\" \/>\n<meta property=\"og:site_name\" content=\"Holistic Health and Wellness Training | Health Coach Institute\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/healthcoachinst\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-18T18:20:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-01-20T17:56:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/10\/coaching-stress-management-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Health Coach Institute\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@healthcoachinst\" \/>\n<meta name=\"twitter:site\" content=\"@healthcoachinst\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Health Coach Institute\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/\"},\"author\":{\"name\":\"Health Coach Institute\",\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/#\/schema\/person\/d748454cea79cc97d1b565667ff2c6af\"},\"headline\":\"15 Ways Coaches Cope with Stress in the Modern World\",\"datePublished\":\"2021-10-18T18:20:00+00:00\",\"dateModified\":\"2022-01-20T17:56:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/\"},\"wordCount\":2239,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/10\/coaching-stress-management-scaled.jpg\",\"articleSection\":[\"Health Coach\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/\",\"url\":\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/\",\"name\":\"15 Ways Coaches Cope with Stress in the Modern World\",\"isPartOf\":{\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/10\/coaching-stress-management-scaled.jpg\",\"datePublished\":\"2021-10-18T18:20:00+00:00\",\"dateModified\":\"2022-01-20T17:56:28+00:00\",\"description\":\"Coaches who know how to manage and handle their own stress are better equipped to help their clients with stress management.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#primaryimage\",\"url\":\"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/10\/coaching-stress-management-scaled.jpg\",\"contentUrl\":\"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/10\/coaching-stress-management-scaled.jpg\",\"width\":2560,\"height\":1707,\"caption\":\"coaching stress management\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.php85.healthcoachinstitute.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"15 Ways Coaches Cope with Stress in the Modern World\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/#website\",\"url\":\"https:\/\/www.php85.healthcoachinstitute.com\/\",\"name\":\"Holistic Health and Wellness Training | Health Coach Institute\",\"description\":\"Health Coach Institute\",\"publisher\":{\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.php85.healthcoachinstitute.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/#organization\",\"name\":\"Health Coach Institute\",\"url\":\"https:\/\/www.php85.healthcoachinstitute.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg\",\"contentUrl\":\"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg\",\"width\":108,\"height\":108,\"caption\":\"Health Coach Institute\"},\"image\":{\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/healthcoachinst\",\"https:\/\/x.com\/healthcoachinst\",\"https:\/\/www.instagram.com\/healthcoachinst\/\",\"https:\/\/www.linkedin.com\/company\/6854294\",\"https:\/\/www.pinterest.com\/healthcoachinst\",\"https:\/\/www.youtube.com\/user\/HolisticMBA\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/#\/schema\/person\/d748454cea79cc97d1b565667ff2c6af\",\"name\":\"Health Coach Institute\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.php85.healthcoachinstitute.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/www.healthcoachinstitute.com\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg\",\"contentUrl\":\"https:\/\/www.healthcoachinstitute.com\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg\",\"caption\":\"Health Coach Institute\"},\"description\":\"Health Coach Institute provides aspiring Health and Life Coaches with the tools, training, and support to make a great living transforming lives.\",\"sameAs\":[\"http:\/\/www.healthcoachinstitute.com\"],\"url\":\"https:\/\/www.php85.healthcoachinstitute.com\/articles\/author\/admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"15 Ways Coaches Cope with Stress in the Modern World","description":"Coaches who know how to manage and handle their own stress are better equipped to help their clients with stress management.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/","og_locale":"en_US","og_type":"article","og_title":"15 Ways Coaches Cope with Stress in the Modern World","og_description":"Coaches who know how to manage and handle their own stress are better equipped to help their clients with stress management.","og_url":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/","og_site_name":"Holistic Health and Wellness Training | Health Coach Institute","article_publisher":"https:\/\/www.facebook.com\/healthcoachinst","article_published_time":"2021-10-18T18:20:00+00:00","article_modified_time":"2022-01-20T17:56:28+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/10\/coaching-stress-management-scaled.jpg","type":"image\/jpeg"}],"author":"Health Coach Institute","twitter_card":"summary_large_image","twitter_creator":"@healthcoachinst","twitter_site":"@healthcoachinst","twitter_misc":{"Written by":"Health Coach Institute","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#article","isPartOf":{"@id":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/"},"author":{"name":"Health Coach Institute","@id":"https:\/\/www.php85.healthcoachinstitute.com\/#\/schema\/person\/d748454cea79cc97d1b565667ff2c6af"},"headline":"15 Ways Coaches Cope with Stress in the Modern World","datePublished":"2021-10-18T18:20:00+00:00","dateModified":"2022-01-20T17:56:28+00:00","mainEntityOfPage":{"@id":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/"},"wordCount":2239,"commentCount":0,"publisher":{"@id":"https:\/\/www.php85.healthcoachinstitute.com\/#organization"},"image":{"@id":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#primaryimage"},"thumbnailUrl":"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/10\/coaching-stress-management-scaled.jpg","articleSection":["Health Coach"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/","url":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/","name":"15 Ways Coaches Cope with Stress in the Modern World","isPartOf":{"@id":"https:\/\/www.php85.healthcoachinstitute.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#primaryimage"},"image":{"@id":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#primaryimage"},"thumbnailUrl":"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/10\/coaching-stress-management-scaled.jpg","datePublished":"2021-10-18T18:20:00+00:00","dateModified":"2022-01-20T17:56:28+00:00","description":"Coaches who know how to manage and handle their own stress are better equipped to help their clients with stress management.","breadcrumb":{"@id":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#primaryimage","url":"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/10\/coaching-stress-management-scaled.jpg","contentUrl":"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/10\/coaching-stress-management-scaled.jpg","width":2560,"height":1707,"caption":"coaching stress management"},{"@type":"BreadcrumbList","@id":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/15-ways-coaches-cope-with-stress-in-the-modern-world\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.php85.healthcoachinstitute.com\/"},{"@type":"ListItem","position":2,"name":"15 Ways Coaches Cope with Stress in the Modern World"}]},{"@type":"WebSite","@id":"https:\/\/www.php85.healthcoachinstitute.com\/#website","url":"https:\/\/www.php85.healthcoachinstitute.com\/","name":"Holistic Health and Wellness Training | Health Coach Institute","description":"Health Coach Institute","publisher":{"@id":"https:\/\/www.php85.healthcoachinstitute.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.php85.healthcoachinstitute.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.php85.healthcoachinstitute.com\/#organization","name":"Health Coach Institute","url":"https:\/\/www.php85.healthcoachinstitute.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.php85.healthcoachinstitute.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg","contentUrl":"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg","width":108,"height":108,"caption":"Health Coach Institute"},"image":{"@id":"https:\/\/www.php85.healthcoachinstitute.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/healthcoachinst","https:\/\/x.com\/healthcoachinst","https:\/\/www.instagram.com\/healthcoachinst\/","https:\/\/www.linkedin.com\/company\/6854294","https:\/\/www.pinterest.com\/healthcoachinst","https:\/\/www.youtube.com\/user\/HolisticMBA"]},{"@type":"Person","@id":"https:\/\/www.php85.healthcoachinstitute.com\/#\/schema\/person\/d748454cea79cc97d1b565667ff2c6af","name":"Health Coach Institute","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.php85.healthcoachinstitute.com\/#\/schema\/person\/image\/","url":"https:\/\/www.healthcoachinstitute.com\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg","contentUrl":"https:\/\/www.healthcoachinstitute.com\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg","caption":"Health Coach Institute"},"description":"Health Coach Institute provides aspiring Health and Life Coaches with the tools, training, and support to make a great living transforming lives.","sameAs":["http:\/\/www.healthcoachinstitute.com"],"url":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/author\/admin\/"}]}},"content_raw":"<!-- wp:paragraph -->\n<p>Stress is something we\u2019ve all become acutely familiar with since the COVID-19 pandemic began over a year and a half ago. While it\u2019s true that stress levels were already alarmingly high prior to 2020, a survey by the American Psychological Association shows that people are more stressed than they were in previous years\u2014and it\u2019s taking its toll on their physical health. Health and Wellness coaches are no different and are subject to stress just like anyone.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"h-the-statistics-on-the-connection-between-stress-and-poor-health-is-alarming\">The Statistics on the Connection Between Stress and Poor Health is Alarming<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>A recent survey found that more people are struggling to cope with the overwhelming demands on their lives. As a result, 40% of survey participants reported gaining weight since the pandemic. Nearly a quarter reported drinking more. Two-thirds reported changes in their sleep habits. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Other studies are finding that increased stress is contributing to mental health deterioration. <a href=\"https:\/\/www.healthcoachinstitute.com\/lifestyle\/how-to-reduce-anxiety-naturally-advice-from-a-health-coach\/\"><strong>Anxiety<\/strong><\/a>, depression, and suicidal ideation have all skyrocketed among adults and young adults. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"h-what-are-the-long-term-impacts-of-stress\"><strong>What Are The Long-Term Impacts of Stress?<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Chronic stress, or when someone experiences stress over a prolonged period of time, can take a toll on the body and impact nearly every system. When heart rate, stress hormone levels, and blood pressure are consistently elevated, they can increase the risk of heart attack, hypertension, and stroke. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Chronic stress may also lead to inflammation of the circulatory system and also affect cholesterol levels. There is evidence that long-term stress can impact the immune and digestive systems, and also contribute to mental health conditions (e.g. chronic fatigue, depression, and metabolic disorders). <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"h-what-can-we-do-as-health-coaches-to-help-clients-manage-stress\">What Can We Do as Health Coaches to Help Clients Manage Stress?<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>In a world where so much feels out of our control, we can manage stress by focusing on the things we <em>can<\/em> control. Things like how we care for ourselves in mind, body, and spirit. By making time and creating space to care for ourselves, we can diffuse some of the stress that is wreaking havoc on our bodies and minds. By becoming better adept at handling their own stressors, Coaches are then more prepared to help their clients achieve stress relief.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"h-15-ways-coaches-manage-their-stress-in-today-s-climate\"><strong>15 Ways Coaches Manage Their Stress in Today\u2019s Climate<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Whether you\u2019re a health and life coach looking for ways to help clients manage stress or just looking for some strategies for yourself, here are 15 stress management tips anyone can use to cope and calm the chaos.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><li><strong>Stop Trying To Do It All<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>A lot of people find their stress stems from the overwhelm of trying to do too much. Our daily TO DO lists rival our grocery lists in length. But filling up every moment of your day with obligations is a fast-track to stress and burnout. So first and foremost, look at what you can cut from your life. Are there things you can delegate to others? Are there things you just don\u2019t love and can <em>stop<\/em> doing altogether? <br><br>Be <strong>honest<\/strong> with yourself about what you do and don\u2019t want to make time for. Be <strong>realistic<\/strong> with yourself about what you have the time and energy to do. Say NO to more. Then set, communicate, and observe clear boundaries. Whether it\u2019s in your career, in a relationship, et cetera, advocate for yourself and your well-being.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":2} -->\n<ol start=\"2\"><li><strong>Be Intentional With Your Time<\/strong> <\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Piggybacking off #1, make a habit of being as intentional as possible with your time. Instead of trying to tackle <em>everything<\/em> on your TO DO list, prioritize your list and pick out three tasks to focus on each day. Studies have shown that three tasks is the sweet spot of what we can comfortably handle. Picking more can set you up for failure if you fall short. <br><br>Start with your three main priorities for the day, adding one or two more tasks if you accomplish those and have the energy and momentum to continue. Repeat every day. We also highly recommend time blocking your schedule. This involves blocking out specific windows of time each day for specific tasks and then focusing on only those items. Time blocking is an easy and effective way to manage your time and systematically work through your TO DOs. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":3} -->\n<ol start=\"3\"><li><strong>Break Projects Into Smaller Tasks<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>If you\u2019re feeling overwhelmed by the size or scope of a project, chunk it down into more manageable, bite-sized pieces. Think about how you can divide the project up into smaller tasks that you can check off your list one by one, a little at a time. Doing so will cut down on the overwhelm of the full magnitude of what you need to accomplish, and help you feel like you\u2019re making incremental progress on your goals. Before you know it, you\u2019ll be done!<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":4} -->\n<ol start=\"4\"><li><strong>Get Your Thoughts Out<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>When we bottle up what\u2019s bothering us and allow it to fester, that emotional stress can do untold damage to the body. Give yourself a release by giving your worries a sounding board. Set a five-minute timer every day for when you\u2019ll worry. Seriously. During that five minutes, allow yourself to worry about all the things. When the timer goes off, tell yourself you\u2019re done worrying and move on. Over time, you\u2019ll train your brain not to stay stuck in a cycle of worry. <br><br>Journaling is another great way to get the thoughts that are swirling around in your head out on paper. Try journaling for 15 minutes in the morning before your day begins, or at night before bed, if that\u2019s more your style. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":5} -->\n<ol start=\"5\"><li><strong>Fuel Your Body with Healthy Foods<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>One of the most fundamental ways you can ward off stress is by fueling your body. That means eating nutritious foods the majority of the time and moving your body regularly. When our bodies are in good physical shape, we\u2019re more able to handle the stresses that come our way. Aim to be active for at least 150 minutes a week (walking counts) and fill your plate with lots of whole foods\u2014 like fruits, vegetables, whole grains, and legumes. Try to eat the rainbow and you can\u2019t go wrong. And don\u2019t forget to stay <a href=\"https:\/\/www.healthcoachinstitute.com\/what-is-a-health-coach\/are-you-drinking-enough-water-10-easy-no-stress-ways-to-drink-more\/\"><strong>hydrated<\/strong><\/a>!<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":6} -->\n<ol start=\"6\"><li><strong>Prioritize Self-Care<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Self-care isn\u2019t a luxury to do when you have time, it\u2019s crucial to <em>make<\/em> the time for. The fact is, when you\u2019re under stress, you need self-care more than ever. Make a point to schedule in leisure time just like you would a doctor\u2019s appointment and keep it sacred. You might use this time to work on a hobby you love or some other activity that fills you up. <br><br>Check out these <a href=\"https:\/\/www.healthcoachinstitute.com\/motivational\/60-healthy-self-care-ideas-to-feel-better-than-ever\/\"><strong>60 self-care ideas<\/strong><\/a> for some inspiration to get you started. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":7} -->\n<ol start=\"7\"><li><strong>Get Good Sleep<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Sleep<strong> <\/strong>is so much more important than many of us realize.<strong> <\/strong>It\u2019s when the body performs complex tasks to repair itself and it\u2019s not an exaggeration to say that good sleep is <em>critical<\/em> to our overall health and wellness. Not getting the rest you need puts undue stress on your body. Both the quality <em>and<\/em> quantity of your sleep matter. Make sure you\u2019re getting the recommended 7-8 hours of sleep every night, and do whatever you need to set yourself up for a tranquil slumber. <br><br>Check out <a href=\"https:\/\/www.healthcoachinstitute.com\/wellness\/why-is-sleep-so-important-for-your-health\/\"><strong>this blog post<\/strong><\/a> for 20 tips to help you sleep your best. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":8} -->\n<ol start=\"8\"><li><strong>Use Affirmations<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>We\u2019ve talked before about how<a href=\"https:\/\/www.healthcoachinstitute.com\/motivational\/how-to-leverage-power-of-positive-thinking\/\"> <strong>positive thinking<\/strong><\/a> can help with stress reduction. One of our favorite ways to promote positive thinking is through the use of affirmations. Simply put, affirmations are empowering statements that help you reprogram your brain to think more positively. When you start to feel worry and anxiety creep in, try reciting or writing one of the following 5-10 times:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>I embrace new challenges. <\/em><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>I trade in worry for wonder. <\/em><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>I breathe in calmness and positivity. <\/em><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>The life I have right now is a life of abundance.<\/em><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>I replace fear with curiosity.<\/em><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>I release all negative thoughts. <\/em><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>I am confident and courageous.<\/em><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Or create your own affirmation that resonates with you and the feeling you want to embody. The more you use affirmations, the more likely you\u2019ll be to see the positive in a seemingly negative situation and believe that you can come through it. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":9} -->\n<ol start=\"9\"><li><strong>Unplug from Electronics and Social Media<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>When you\u2019re feeling stressed, it\u2019s not a good idea to prowl social media or watch the news. Consuming content that could potentially make you feel less than, fearful, or some other negative emotion can exacerbate your mental state. If you\u2019re feeling particularly fragile, consider a screen detox. <br><br>Try starting small over a weekend. Delete time-sucking apps, avoid TV, and keep your phone in another room. Notice if this has any impact on your stress levels. If you find that it helps, consider setting stricter parameters around social media usage (most smartphones give you an option to restrict screen time in Settings), unfollowing accounts that don\u2019t positively impact your life, and designating one time a day to check the news. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":10} -->\n<ol start=\"10\"><li><strong>Laugh Every Day<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>There\u2019s a reason they say laughter is the best medicine. It\u2019s good for you on so many levels\u2014one of which is helping to regulate stress. When you laugh, you decrease cortisol levels (the stress hormone) by increasing your oxygen intake and stimulating circulation throughout your body. Laughter also increases endorphins (chemicals that help boost happiness levels) and improves mood. Additionally, laughter lowers your blood pressure and serves as a welcome distraction. <br><br>Think about it: if you\u2019re laughing at the latest Jim Gaffigan show, odds are you\u2019re not thinking about how you\u2019re going to possibly accomplish all your work assignments next week. So go ahead and watch those Family Feud reruns and silly baby videos\u2014they really are good for the soul!<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":11} -->\n<ol start=\"11\"><li><strong>Connect With Loved Ones<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>If you\u2019re struggling with stress and anxiety, don\u2019t keep it to yourself. Reach out to a trusted friend or family member and have an honest conversation about where you\u2019re at. Don\u2019t be afraid to let them into your life and share that you\u2019re having a difficult time. Your friends love <em>you<\/em> and they would want to be there for you if they knew things were tough. You may find that they can help you find a different perspective and propose creative solutions to the issues you\u2019re facing. At the very least, they can provide a safe, non-judgmental space for you to voice your concerns. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":12} -->\n<ol start=\"12\"><li><strong>Start a Relaxation Practice<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>If you\u2019re not currently engaging in some type of relaxation practice, it\u2019s time to start one! Breathwork, yoga, and meditation are all fantastic ways to unwind and bring your body and mind back into a state of calm. Here is an easy Box Breathing exercise to get you started. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Step 1: To begin, breathe in counting to four slowly. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Step 2: Next, hold your breath for four seconds. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Step 3: Then exhale slowly to a count of four. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Step 4: Hold your breath again for four seconds. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Repeat as many times as needed until you feel re-centered. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":13} -->\n<ol start=\"13\"><li><strong>Schedule Regular Time Off<\/strong> <\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>As a society, we don\u2019t take enough time off and that\u2019s not helping anyone in the mental health department. In 2018, Americans left a record 768 million vacation days unused. The fact is, you <em>need<\/em> regular time to relax and recuperate so you can function your best. So this is your permission to schedule that vacation! If you can\u2019t take a full-fledged vacation, at least give yourself the treat of a Mental Health Day. Focus on taking things slowly and doing things that help you rejuvenate. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":14} -->\n<ol start=\"14\"><li><strong>See a Health Coach\/Life Coach or a Therapist<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>If you\u2019re dealing with chronic stress that\u2019s interfering with your daily life, it may be time to talk to a professional. Speaking with a Health\/Life Coach or a therapist can be a great way to peel back the layers behind the stress and help you uncover the root cause. Maybe there\u2019s a deeper issue that needs to be addressed. A trained professional can be an objective ear and can ask the right questions to understand what\u2019s truly going on. They can also help you create an action plan based on what you uncover. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":15} -->\n<ol start=\"15\"><li><strong>Take a Stress Management Course<\/strong><\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>If speaking with a professional sounds scary and you\u2019re more of the \u201cdo-it-yourself\u201d type, we\u2019ve got a course for that! In <a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/master-your-stress\/\"><strong>Master Your Stress<\/strong><\/a>, we\u2019ll help you go from surviving to thriving. You\u2019ll learn how to create your own personalized stress management plan, so you can find the calm within. If you\u2019re already a coach, this is also a great course to add to your coaching toolkit! <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The bottom line: stress is real and it\u2019s something so many of us are living with daily right now. But with the right tools and tricks in your arsenal, you can manage your stress and even thrive. Which tip will you try today?<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"h-health-coach-institute-has-the-coaching-program-is-for-you\">Health Coach Institute Has the Coaching Program is for You!<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Learn how you can master your stress and help others to improve their lives through HCI\u2019s Master Your Stress program or take the next step in your coaching journey and join the <a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/coach-mastery\/\"><strong>Coach Mastery program<\/strong><\/a> for advanced courses!<\/p>\n<!-- \/wp:paragraph -->","_links":{"self":[{"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223106923","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/comments?post=9004111223106923"}],"version-history":[{"count":5,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223106923\/revisions"}],"predecessor-version":[{"id":9004111223106958,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223106923\/revisions\/9004111223106958"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/media\/9004111223106926"}],"wp:attachment":[{"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/media?parent=9004111223106923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/categories?post=9004111223106923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/tags?post=9004111223106923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}