Annabelle Breuer-Udo: Founder of Evocative HealthPath LLC Certified Coach (ACC) I Author I Ayurveda I Mindfulness

What every person ought to know about living a stress-free life

How to reduce stress with these 10 keys

What do you do to unwind at the end of the day? How do you recharge daily to reduce the feeling of stress? 

The World Health Organisation has labeled stress a “World-Wide Epidemic.” Stress is the number one epidemic of our civilization. But what is stress actually? Stress is defined as a state of emotional and mental tension, structural, and biochemical strain. 

What is the impact of stress on the body?

When you’re stressed, you don’t sleep well. You are not present and aware of your relationships, you don’t eat well. Moreover, you suffer biological effects such as high blood pressure and heartbeat speed ups. Also, the immune system gets compromised. Stress is the prominent cause of inflammatory diseases in our body…the list goes on.

Why are we stressed?

Stress comes from many sources, and these days, many of us do not take time for self-care and act unconsciously. This is why we are stressed! There are different stressors which cause the feeling of stress. For example, food, environment, work, relationships, and financial factors. They impact our physical body, emotional and mental body, as well as the energetic and spiritual body. I highly recommend to take responsibility for your life and move towards a stress-free life. Thus, we prevent most diseases. Reduce stress, and you reduce the risk of illness. Learn to manage your stress, and you will improve your physical and mental health, as well as your emotional well-being.

Very often, people think that a quick fix of the metabolism will change the state of stress. But a quick fix is not a solution! It is not working from my own experiences and the experience with my clients. It also does not work to focus only on your metabolism to reduce stress.

Stress reduction means paying attention to the whole body: body, mind, spirit, and emotions. Also, our psyche and soul play a key role in living a stress-free life. What we are doing every day and who we are in what we are doing is crucial in unwinding stress on a daily basis.

This infographic was created by McLean DDS

Where do we start to address stress and stressors?


It starts with the attitude. Your mental and emotional body goes along with your physical body. The way you think, feel, the mindset, the thought patterns, and the believes influence the amount of stress you feel!

If you allow yourself to get stuck in that victim mentality, in your victim story, and in that negativity, of course, the brain is going to rewire the neuroplasticity and stay there. To address the mind, body, and soul, you have to start from zero and look into the mirror and wonder:

What are the missing pieces that are holding me back from living a whole and stress-free life? You have to do your inner work to reduce the stress level in your life. Nobody else can do it for you!

Lifestyle & Nutrition

Lifestyle change is another step on your journey. It requires to do check in on the eating habits. What you put into your body influences the stress level you feel. Food and inflammatory diets can cause biochemical stress in our body. It shows up in different ways. To name a few examples of how it can occur: digestive issues such as chronic inflammation, leaky gut, bacterial overgrowth, adrenal fatigue, and others.

People often use a diet that is not appropriate to where they stand in their life and what their body is going through.

Eating is one of the highest stress we put on our body every day. Fortunately, at the same time, it can be the greatest healer and medicine.


Environmental input influences our stress level every day as well. This input can be very toxic and have a stressful impact on our whole body if we do not pay attention to. Negativity is an environment that is toxic literally and metaphorically.

For example, thinking of something that is usually good for us. Like meeting with friends, but at that moment, it might be not a stress-free environment. The consequence is that it has a biochemical impact on our physical body, and we can feel stressed out.

It is important to take diet and lifestyle modifications on the map instead of paying too much attention to everything else around us.

How can we do this?

Here are ten keys to improve stress:


If you are not taking care of yourself, you are not going to serve well at work, in relationships, in the world. Taking care of yourself first does not make you selfish. It makes you stronger. How can we meet best what we need? How can we take care of and love ourselves best daily?


Good sleep is really important. It is the time when our body recovers, and our soul refreshes our body. Are you familiar with naps? The right to nap is even anchored in the constitution of Japan. Treat yourself to occasional 20-minute naps and enjoy the benefits such as a boost in concentration and reduced stress levels.


Make sure the food you eat is balanced, nutrient-dense, whole/real food, if possible organic. Choose a diet that is appropriate to the individual body’s needs and what the body is going through. Food that is high in phytochemicals, is also very important: It’s food that have the energy of the sun and the colors of the rainbow. Moreover, you should use spices such as sweet, sour, salty, bitter according to your individual body needs. Maintain an optimal weight.


Emotional self-care and regular emotional cleanse is a way to avoid stress. Make sure to take time and connect with your emotional body to feel your feelings, recognize and acknowledge them daily. Practice forgiveness and gratitude. Being emotional free: non-attachment to resentments, grievances, hostility, and guilt.

Meditation & Yoga

For thousands of years people practiced Meditation. Originally it was used by those who desired spiritual and intuitive connection. Today, people all over the world practice meditation for relaxation and stress management. Meditation takes you to your source, what is your soul. This way, you can avoid stress.

Scientific research shows that meditation helps conditions such as anxiety, asthma, cancer, chronic pain, migraines, depression, high blood pressure, heart disease, allergies, arthritis, and emotional well-being.


Aromatherapy encompasses the holistic application and use of essential oils to support the health and well-being of the individual. It means the therapeutic application or the medicinal use of aromatic substances (essential oils). As aromatherapy developed over the past thirty plus years, it has adopted a more holistic approach encompassing the body, the mind, and the spirit (energy). Aromatherapy is amazing and it can be used in so many ways to support our emotional/mental, spiritual, and physical body. It is very useful to improve your relationship with stress!


 Make sure you are surrounded by loving, kind, healthy, nurturing friendships and relationships. Set boundaries towards toxic relationships and sort them out.


Go outside and enjoy nature. Connect with trees, plants, animals. Nature is a great healer and teacher that helps to unwind and recharge. 

Spiritual Practice

Spiritual practice such as meditation, journaling, reading books that inspires the spiritual and divine body. Use whatever spiritual practice that supports to tap into your higher-self/consciousness.


Make time to dance to your favorite music or close your eyes for a moment and enjoy the music and let it fill your mind.


Choose exercises/movements that is fun for you. Exercising helps to release stress and tension and uplift the mood. 


Listen and express thoughts and feelings with consciousness. Learn to be responsive instead of reactive. Practice openness and curiosity instead of righteousness.

Most of all: have fun and laugh on a daily basis!

There are the physical terrain and body, AND the psycho/mental/spiritual and emotional terrain and body. All of them are equally important and need mindfulness and maintenance for the sake of living a stress-free life.

Weekly Challenge

Here’s a weekly challenge to conclude this article:

Studies show: The more profoundly you can relax, the better the ability to focus and to be productive. So just as you plan to be productive with your to-do-list, you can proactively plan to unwind with you to relax-list. This week, set aside fixed times for yourself to relax and unwind and take them seriously as any other appointment and as an act of self-love and self-respect.

In Joy,


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