Daily Natural Techniques for Stress Recovery
The accumulation of stress can be a trainwreck in our lives.
Burnout can affect anyone at any age, regardless of whether stress comes from home, work, school, intense exercise, or anxiety about the future. Fortunately, you can take charge of your well-being by mastering natural recovery techniques that help your body and mind manage stress. Below are five practical, science-backed ways to prevent burnout and restore balance in your life.
· Limit Caffeine and Stress Hormone Boosters
· While a cup of coffee can help you mask being tired, it does not really boost energy. Add carbs if you want quick energy because too much caffeine and other stimulants can increase levels of stress hormones like cortisol. Try to avoid excessive caffeine, energy drinks, and other stimulants, especially late in the day, to keep your nervous system calm and your sleep uninterrupted. Poor sleep is one of the top ways we increase stress in our day. When in doubt, do things to improve sleep, and that starts several hours before you put your head to the pillow.
· Prioritize Good Sleep
· Sleep is our number one recovery tool, and it is a 100% natural way of healing. Quality sleep allows your body to grow, repair itself, and process stress. Aim for 7-9 hours of restful sleep each night, keep a regular sleep schedule, and create a calming bedtime routine. Reduce screen time before bed and make your bedroom a quiet, comfortable sanctuary. Set an alarm to start the sleep process each night. Reduce screentime, get dark and cool, and start relaxing in your last hour of the day to start the process. Check out this article for a long list of things to add to the sleep list!
· Eat Nutritious, Balanced Meals
· How we eat is our next best way to battle stress. A healthy diet fuels your body and mind, helping you cope better with stress. The amino acids in our proteins help fight the catabolic effects of stress. The antioxidants in fruits and vegetables help us fight stress on the cellular level. And our omega-3 fats help us with inflammation caused by stress. Also, probiotics and prebiotics help our gut biome produce compounds and neurotransmitters that lower inflammation and support the gut-brain axis, making it more resilient to stress and less likely to experience stress-related gut issues like bloating or an upset stomach. Conversely, chronic stress can negatively impact the gut microbiome, creating a feedback loop in which stress worsens gut health, and poor gut health can exacerbate stress.
Choose whole foods like fruits, vegetables, lean proteins, and whole grains. Avoid excessive sugar and processed foods, which can cause energy crashes and mood swings that contribute to burnout. Eat, Sleep, Recovery Article
· Practice Deep Breathing and Mindfulness
Simple breathing exercises, meditation, or mindfulness activities can lower your heart rate, support digestion, calm your mind, and reduce stress. Try slow, deep breaths for several minutes or explore guided meditation apps. These practices train your body to relax even during stressful moments.
The importance and learning HOW to breathe to slow down your nervous system. Simply lengthen inhale and exhale with a short pause in between, both in through the nose / out through the mouth. Take a few minutes and try box breathing for starters (4 secs IN, 4 sec hold, 4 sec out, 4 sec hold). Then advance to lengthening the exhale each breath cycle - inhaling with the full lung (top and bottom).
· Move Your Body: Walking and Stretching
· Gentle physical activity, such as walking, stretching, or yoga, boosts endorphins and helps release physical tension. Regular movement clears your mind, improves mood, and gives you a mental break from daily pressures. Even a short walk outdoors can make a big difference. If you want a life-changing routine, add a mobility day to your week.
The genius of Mobility Day lies in its adaptability. You can tailor it to your needs, intensity, and unique trouble spots. Whether you are a runner nursing tight calves, a lifter with aching shoulders, or someone who simply spends too much time sitting, Mobility Day has something to offer every level of fitness.
Incorporating these natural techniques into your daily routine not only helps prevent burnout but also supports long-term health and happiness. Start small, be consistent, and listen to your body’s signals—your resilience will grow with each positive step!
We Made Mobility Day Even Better!
Top off your mobility day with "Basketball Court Yoga". Now is the time to redefine what your body can achieve. Stretch past old limits and step into a future where maximum flexibility and injury prevention are not just goals but realities. Don't let muscle stiffness hold you back any longer. Take control of your training journey and invest in your future success with the "Never Quit Stretching Video" for just $19.95.
The Never Quit Stretching – Basketball Court Yoga Video is the perfect companion to mobility days in any of Stew Smith’s training plans. You will also receive a written description with pictures of the stretches to help you learn the movements. Plus, extra stretch ideas you can add to build your own version of “basketball court yoga.”
Check out the Tactical Fitness Programs at StewSmithFitness.com for dozens of programs that specifically address the physical demands of any tactical service job and the training needed to get accepted into your program of choice. Scroll below for more options:
Discover the Never Quit Mindset While Building Physical Toughness.
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There is More to StewSmithFitness Than You May Know
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
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Dive deeper into Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques elite forces use to push past physical and mental barriers.
Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops-level selection programs in the military and police world.
Just Getting Started with Training?
These Programs and Others: If Getting Started (Any Age) - The Goal is to get started, build habits with consistency, and never quit!
Don't Stop in your 40s-50s and Beyond!
I have a Full Series for 40 and Over - About when things feel like falling apart. These programs can make a life-changing difference.
The Tactical Fitness Over 40 Series Introduces What We Call Mobility Day!
These programs are not just for people over 40. If you want to become or remain an asset rather than a liability, this well-rounded training can help. We have people younger than 40 and over 50-60 doing this level of workouts as they progressively build from beginner to advanced (left to right).
The Latest Program: The Ageless Athlete-50+
I spent my 54th-55th year writing this new program! It consists of a beginner plan, an intermediate section, and an advanced workout, which I completed this year personally.
Books and eBooks Available (All Levels of Fitness)
The Specific Military / Special Ops Physical Fitness Workouts
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
Calisthenics and Cardio
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Online PT CLUB - Premium Coaching -
Do you need a program that works for you? We can customize it to your personal goals and help you fit it into your day with the equipment you have available. Let us be your training partner and coach.
Many people ask me about the difference between the Premium Program and the Online PT CLUB Coaching. The individuals on either program receive personalized training from me, Stew Smith, tailored to best fit your abilities, goals, time commitment, frequency, facilities, and equipment. We communicate regularly about your progress, and your feedback helps me create the next week's plan for you. There is no template workout, and see you later. These programs are created one week at a time, with you and me in communication to figure out how best to create the next week.
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