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101 Ways to Reduce Stress by Jen Butler, MEd, BCC

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Dentists and team members get stressed for many reasons, but they stay stressed for one: they don't have the right coping methods. This list of coping methods are all based on scientific research and have significant proof of their ability to help you reduce your stress. If you find several of your go-to methods listed and you are still feeling the pressure and anxiety from stress, it's time to be open minded, try new methods, and find what really works for you.

Each coping method listed has a tool/resource provided. We've done the research for you, now it's up to you take the first step.

Coping Basics
  1. Breathing: the number-one, stress-reducing technique.
    In through the nose and out through the mouth at least 10 times. Close your eyes for a meditative effect.
  2. Healthy Nutrition: ensure you have a well-balanced diet.
    Locate a farmers market near you at www.localharvest.org.
  3. Humor: you can't be mad, sad, or stressed if you're laughin'.
    Go to www.jenbutlercoaching.com for ways to thread humor directly into your practice.
  4. Sleep: eight hours or more is needed to have functional, mental performance.
    Guided relaxation helps with sleep. Visit www.meditainment.com.
  5. Mattress Mambo: sexual encounters once or twice a week have a significant impact on how well you handle stress.
    Check out www.cnn.com/2012/08/23/health/kerner-sex-books.
  6. Drink Water: three liters of water is required daily to replace what you lose through normal, bodily functions.
    Track water intake with Water Daily or DrinksTracker mobile.
  7. Stress Journal: analyze your stress response.
    Stress journals at www.mindtools.com.
  8. Visualization: going to your "happy place" for five minutes has just as much impact on reducing your stress as exercise.
    Guided visualization at www.the-guided-meditation-site.com can get you started.
  9. Tea for Two: go herbal.
    For easy purchase and a variety of teas, visit www.teavana.com.
  10. Progressive Muscle Relaxation: easily done in the office, too.
    Read Stress Management: A Comprehensive Guide to Wellness to learn more.
  11. Exercise: when reducing stress, it's about movement, not just exercise.
    Download Argus to track your daily movement on your smartphone.
  12. Use a Friend Lifeline: reach out and chat with a friend.
    Facebook, of course.
  13. The Power of Yet: one of the most powerful words in the English language.
    Add the word "yet" to the end of any sentence that starts with "I can't... I won't... I'm not" and it instantly offers hope.
  14. Listen to Classic Music: classical that is.
    Watch Benjamin Zaner's "The Transformative Power of Classical Music" on Ted.com.
  15. Work with a Stress Management Coach: when you can't figure it out, ask the pros. Your patients do, so why not you?
    Find a certified professional coach at www.coachfederation.org.
Best Practices
  1. Practice Being Early: arrive 10 minutes early to every event.
    Watch Randy Pausch give his (in)famous "Time Management" lecture on You Tube and then give yourself a gift and watch his "Last Lecture."
  2. Practice Writing it Down: free up mental white space.
    Add Evernote to your phone and tablet for easy note-taking.
  3. Practice Acceptance: reduce judgment, accept more.
    Read Radical Acceptance at www.psychologytoday.com.
  4. Practice Avoidance: it works for the short term. Don't make it a habit.
    Watch this MarieTV episode www.marieforleo.com/2011/02/deal-overwhelm-free-video-workshop
  5. Practice Alternatives: the more options you see, the more solutions you have to choose from, the more empowered you feel and less stress you have. Period.
    Listen to Leadership and Self-Deception by Arbinger Institute on Audible.
  6. Practice Planning and Prioritizing: spend every minute on what's most important.
    Use the "Pareto Analysis" to plan and prioritize.
  7. Practice the 10/50 Minute Rule: schedule your day in 10 minute increments and only schedule 50 minutes for every 60 minute period.
    Download ScheduFlow (Windows) and PocketLife or Calendar App (Mac) to track and manage your personal time. Set up a visit with your office software rep for your scheduling system to maximize what you already have.
  8. Practice Forgiveness: it's a gift to yourself.
    Read Forgiveness Is a Choice by Robert D. Enright, PhD.
Just for You
  1. Say Cheese: smile and show off your dentist's great work!
    YouTube the video "Baby Laughing Hysterically at Ripping Paper" and save it to your favorites.
  2. Unplug: a quiet mind is a peaceful mind.
    Find tips on reducing screen time at www.nhlbi.gov.
  3. Take Vitamins: an out of balanced biological system fails.
    Check out the "Vitamins and Supplemental Lifestyle Guide" on WebMD for an A-Z list.
  4. Rubba Dub Dub: not just for women.
    "Tips for Relaxing in a Hot Bath" on www.health.howstuffworks.com and "How to Prepare a Relaxing Bath" at www.wikihow.com.
  5. Dress the Part: the outside reflects the inside and vice versa.
    Consider asking a certified image consultant for support. Visit www.aici.org.
  6. Puppy Love: it doesn't matter where the unconditional love comes from, it feels good regardless.
    Find your purrfect mate at www.humanesociety.com.
  7. Write it Out: the form doesn't matter - poetry, storytelling, video diaries, blogging. Just get it out.
    iDailyDiary (Windows) and viJournal (Mac) are easy programs to use.
  8. Go Free: caffeine, gluten and sugar that is.
    Try www.sparkpeople.com.
  9. Eat Every Meal: yes, that means lunch too.
    Read "Cheap and Healthy Brown-bag Lunches" at www.webmd.com.
  10. Choose Wisely: you can choose how you respond to certain stress so choose wisely.
    Take it from a good, ol' boy, www.youtube.com/watch?v=oF2UrYSDb3k.
  11. Honey-Done List: stop focusing on what you don't do or what's left to do and remind yourself of how much you've done.
    Keep a running list where you and your family write down all their daily accomplishments. Post it publicly and celebrate each other.
  12. Give of Yourself: open your doors and give.
    Find a charity that is right for you at www.charitynavigator.org.
  13. Take More Restroom Breaks: even if it's to have one minute to yourself, who will question you?
    Decorate your bathroom from www.adaptivepath.com/ideas/office-bathrooms-as-key-indicators-of-team-culture/.
  14. Take a Walk: through your office, to your reception area, and back again, often, and get to 10,000 steps a day.
    Add MapMyWalk GPS app to your phone.
  15. Slow Down: you'll make fewer mistakes to fix later.
    Read Marshall Goldsmith's What Got You Here Won't Get You There.
  16. Daily Check In: do this for an in-the-moment stress evaluation.
    Visit www.jenbutlercoaching.com/assess-your-stress.
  17. Stretch: keeping your frame flexible and strong can extend your career.
    Watch Todd Durkin's video: "10-Minute Office Stretch."
  18. See the Sun: the blue sky and sunshine change your mood (any mood ring will tell you it's true).
    Read "Why is Vitamin D So Important for Your Health" at www.hcplive.com.
  19. Change Your Reading: let your reading material make a statement.
    Subscribe to any of the 50 Best Magazines as stated by the Chicago Tribune and throw out all those gossip magazines you have in your office and home.
  20. Start a Recognition Program: it helps you to look for what people are doing that's right.
    Follow Chester Elton, author of The Carrot Principle, on Twitter @chesterelton.
  21. Office Themes: change up your environment for a week or longer and let creative juices flow.
    Visit www.catchmyparty.com for a full list of themes and decorations.
  22. April Fool's Day, Every Day: make work fun and energizing for everyone.
    Check out www.aprilfoolzone.com for some harmless silliness.
  23. Office Garden: bring the outdoors inside.
    Find the perfect plants for your office at www.bhg.com.
  24. One Thing at a Time: what you focus on gets resolved, nourished, developed and remembered, even the bad stuff.
    Watch Tony Robbins explain ‘How to Focus on YouTube.
Change Your Mind
  1. Negative-Neutral-Positive Thinking: taking negative thoughts to positive can be tough, so remember the neutral.
    Complete the activity at www.jenbutlercoaching.com.
  2. Reframe Problems: if you think differently about your problems, your problems change. Use the Reframing Matrix at www.mindtools.com
  3. Develop a Mantra: an oldie and an effective goodie.
    Go through “How to Create Your Own Mantra” at www.joshuazuchter.com.
  4. Use Affirmations: reminders of your greatness are powerful in reducing stress.
    Download "Unique Daily Affirmations" to your phone.
  5. Act As If...: feelings follow behaviors. Act as if you are happy and soon you will find it to be true. Act as if you love your job and you will find a new passion within.
    Watch Marie Forleo interview bestselling author of Turning Pro Steven Pressfield, www.marieforleo.com/2012/11/turning-pro and then get his book.
  6. Say Something Nice: do as your momma says.
    Read The Power of NICE: How to Conquer the Business World with Kindness.
  7. Dump Worry: it's a waste of time and energy. Plus, it limits your power to seek alternative solutions.
    Listen to Dale Carnegie's classic How to Stop Worrying and Start Living on Audible.
  8. Daydream: it's a natural boost for creativity, relaxation and stress relief.
    Find article "Why Does Daydreaming Get Such a Bad Rap?" on WebMD.com.
  9. Sam, I Am...: finish the sentence "I am..." and discover yourself.
    Watch the Tedx Talk by Brene Brown: "The Power of Vulnerability."
  10. Self-Reminders: the most powerful stress reducer for situational stress.
    Change your front screen wallpaper to "This is but a moment and it too shall pass."
  11. Change Your Questions: questions guide our thoughts.
    Want to change your thoughts, change your questions. Read Change Your Questions, Change Your Life by Marilee Adams.
  12. Change Your Language: what you tell yourself, you believe.
    Review Bob Hitching's Positive Words list and use some to describe yourself.
  13. Tell a Different Story: our brains are consistently filling in the gaps of any situation. Be careful of how you complete your stories.
    Check out Zac Sky's blog "Proof Your Brain is Tricking You."
  14. Spa Day: everything about a spa says stress-less.
    TripAdvisor.com is a one-stop shop for destinations and reviews.
  15. Join a Group: meet new people and make connections.
    Connect through www.meetup.com.
  16. Walk in Nature: a 15-minute walk in the morning can ward off stress all day.
    Find the perfect trail for you at www.traillink.com.
  17. Volunteer: give before you receive.
    www.volunteermatch.com will hook you up with the perfect organization for you.
  18. Take a Real Vacation: vacations play a positive role in reducing stress not only when you take them to relax but also when you plan and talk about them.
    Find a reliable travel agent at www.angieslist.com.
  19. Snack: fuel your body throughout the day and give it strength to face any challenge.
    Use www.myfitnesspal.com to find healthy recipes and track all you intake.
  20. Hug It Out: physical contact with a loved one releases endorphins and lowers blood pressure.
    Learn how to give great hugs at www.wikihow.com/Hug.
  21. Set Intentions: before you start your day, set an intention to give yourself direction.
    Examples of daily intentions are at www.making-healthy-choices.com.
Hobbies Work
  1. Arts and Crafts: tapping into your creative side helps you look at situations in new ways.
    Sign-up for Pinterest and find something you will want to make.
  2. Photography: taking pictures through a different lens gives you a new world view.
    Take a free course through www.photographycourse.net.
  3. Reading: takes you anywhere you want to go, even if it's to take a break from stress or to learn about it.
    Amazon.com has everything you need.
  4. Sports: don't just watch, participate!
    Contact your local city sports recreation center for a full list of adult programs.
  5. Game Day: pick one day of the week where it's game day and play your favorites with your patients.
    Check out www.boardgamegeek.com has all the tips you need for a fun day.
  6. Fly a Kite: combining several stress reducers at once, flying a kite is the perfect activity.
    Watch "How to Fly a Kite" on YouTube by David Gomberg.
Take a Class
  1. Stress Management: yes, learn the ins and outs of this important subject.
    Take a single workshop or full program that is specifically structured for you and addresses your unique needs and stressors at www.jenbutlercoaching.com.
  2. Leadership Development: if no one is following you, you're not leading.
    Look into Franklin Covey or Dale Carnegie for robust programs.
  3. Enhance Your Conflict Resolution: resolve all conflicts with win-win-win results.
    Look into Fierce Conversations Training Program.
  4. Boost Your Self-Esteem
    Complete The Self-EsteemWorkbook by Glenn R. Schiraldi
  5. The Curse of Perfectionism: anything worth doing is worth doing well. Practice makes perfect. Winning isn't everything, it's the only thing. Failure is not an option. Sound familiar?
    Overcome perfectionism by reading Overcoming Perfectionism (2nd): Finding the Key to Balance and Self-Acceptance by Ann W. Smith.
  6. Learn Something Totally New: an awakened mind is a curious mind.
    Become Cliff Clavin in just 10 minutes a day on www.zidbits.com.
Out of the Box Ideas
  1. Indulge: once in a while letting go is exhilarating.
    Order from Drummond Island Fudge & Confectionary just once.
  2. Biofeedback: use science and your mind, to improve your health.
    The Mayo Clinic (www.mayoclinic.com) tells you all about it.
  3. Autogenic Training: get further in tune with how your body responds to stress and make changes.
    Find details at www.autogenictraining.org.
  4. Visit a Wellness Center: with a comprehensive approach to wellness, you can accomplish a lot here.
    Check with your primary care physician for a list of centers they recommend.
  5. Kid Play: join a kid's world and enjoy some stress-free time.
    If you don't have kids of your own, offer to babysit your friends kids for free - a win-win.
  6. Stress Ball: nope, not a myth.
    Read "Why Do Stress Balls Work?" at www.cognitusuk.com.
  7. Cat Nap: a power nap can make a tough day all better. Go with a dark room, 20 minutes, and warm blankets for the best (and effective) cat nap.
  8. Say No: when you say "no" to something or someone you say "yes" to you.
    Watch the YouTube video "How to Say No to Almost Anything" by Epipheo.
  9. Tech Apps: stress management turns modern.
    View "20 Apps That Help Relieve Stress" at www.slideshare.net.
  10. Sign Up for Daily Tips: small doses can be the perfect size.
    Receive daily tips at stress.about.com.
  11. Wake Up Early: an additional 15 minutes each morning and you will be amazed how much more accomplished you feel.
    Grab your phone and set your alarm 15 minutes earlier than usual.
  12. Prepare for Mishaps: we don't plan for accidents and that is why they are so stressful.
    Contact your insurance companies and ask for information on accident prevention tips such as: placing an extra set of your keys in your office desk or with a family member, have all emergency contacts as your favorites in your phone, have a plan with your kids when both parents are running late, etc.
Alternative
  1. Transcendental Meditation: the most practiced, researched and effective form of meditation.
    Full details can be found at www.tm.org.
  2. Time Out: take a moment (or several) to separate and recharge.
    Read The Five Good Minutes series of books by Jeff Brantley, MD.
  3. Tai Chi and Yoga: there are some serious medical benefits with these two. Read "The Health Benefits of Tai Chi" at www.health.harvard.edu.
  4. Acupressure: said to be more than 5,000 years old, this coping method can be done quickly, anywhere.
    For details go to www.acupressure.com.
  5. Aromatherapy: a holistic approach should never be overlooked.
    Read Aromatherapy: A Complete Guide to the Healing Art.
  6. Acupuncture: East meets West when it comes to relieving stress.
    Look for an Eastern Health Center in your area and take a visit.
  7. Tapping: people swear by it.
    Information is at www.marieforleo.com/2013/04/tapping-eft/.
  8. Connect with a Higher Power: some say, when you give into faith and hope, everything else seems to fall away.
    Watch "Rick Warren: A Life of Purpose" TEDx Talk.
  9. Add Asparagus: and other specific foods that have stressfighting effects.
    Add these 13 foods that fight stress at www.prevention.com.
* Jen Butler does not endorse, support or have connection with any of the tools and resources listed outside of Jen Butler Coaching.

Once you have reviewed the full list take these next steps:
  1. Highlight one method you have never tried and go try it.
  2. Highlight one method you have never heard of and go learn about it.
  3. Highlight one method that sounds totally ridiculous to you and do it.
  4. Highlight one method you can share with a friend or colleague and share it.

 
Author's Bio
Jen Butler, M.Ed., CPC, BCC, has worked in the area of stress management and resiliency coaching for more than 20 years. As a national speaker and certified trainer, Butler has presented to thousands of business owners on how to reduce stress, increase engagement and earn higher profits. Currently Butler works exclusively with dental professionals as a Master and Board Certified Executive Coach and Stress Management Consultant through 1:1 sessions, in-office consulting, and small or large group trainings. Butler is available as a speaker, coach, and consultant. To learn more about her services and sign up for her monthly StressLESS newsletter go to www.jenbutlercoaching.com. Take her Dental Stress Self-Assessment at www.jenbutlercoaching.com/quiz/ to find out your stress levels. Contact Jen Butler directly at 623-776-6715.
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