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It’s everywhere.

We all have stress. You can’t escape it and at times we do not have direct control over it.

However we do have control over how we react to it and we all react to it differently. We are all wired differently and react to stressful situations differently.

For example if I were to say to you that you would be speaking to a group of 500+ doctors, would the thought of that scenario cause you stress? For a lot of people it may. Public speaking is one of the biggest stressors/fears that people have. For me I thrive in this environment. I guess as president of the Association of NJ Chiropractors and serving 1900 members I better LOVE speaking.

Why Horses Stress Dr. Mike

Now does the thought of wild horses rummaging through your campsite stress you out at all? For some it may and for others it doesn’t. This doesn’t bother me.

How about being abruptly awakened at 1:00 am while sleeping in a tent with your family because wild horses pulled up a support string to your tent and were snorting and neighing within arm’s length of your tent? Some of you may be ok with that. I on the other hand was STRESSED! It scared me to “death”.

Check out some of the pictures below from our family camping trip to Assateague Island this past weekend! Very cool place with beautiful beaches and wild horses roaming all over. A little stressful and not so cool being awakened in the middle of the night because of the horses and all of the bugs. We had a great time (before we left early due to weather and bugs) and I learned a valuable lesson. I love camping but not on the beach!


Any way my point is that we will all face stress and it is your reaction to it and how you handle it which will determine if it will have a positive or negative impact on your health.

Let me ask you a question: Is stress GOOD or is it BAD?

And to that question I often hear that it’s BAD, that it’s GOOD and that it’s BOTH.

The answer is BOTH.

Exercise is a form of stress and can have wonderful health benefits provided that you don’t cross that line into over doing it.

The chronic stressors that many people face day in and day out such as stressing over deadlines, finances, work, relationships, etc. can all have negative health consequences.

10 Powerful Weapons of Stress Reduction

So today I would like to share with you 10 Powerful Weapons of Stress Reduction to help arm you in your battle against the “bad” stressors in your life.

The following stress busting techniques are not ranked in any particular order and are not the only options available to you. The important thing is that you find a technique(s) that resonates with you and that you can implement on a regular basis. If I tell you that you need to run 30 minutes per day and you absolutely HATE to run, guess what? You’re not going to do it and not get the benefit or you will stress out about doing it which is counter-productive.

So review the list below and choose a few stress busting “weapons” that resonate with you.

1. Exercise: Incorporate 10-30 minutes of moderate physical activity into your daily activities. Exercise is a healthy outlet for stress and releases wonderful stress busting hormones. Participate in an activity that you enjoy. Start slow and track your progress. Consider walking, jogging, swimming, cycling, strength training, stretching, or sports. Just do something you enjoy.

2. Eat a Healthy, Balanced Diet: Choosing healthy foods can be a powerful tool against stress. Some easy to implement tips include: eating small meals frequently (4-6 times/day) and do not skip meals, don’t be a victim of “portion distortion”, eat nutrient rich fresh fruits, vegetables, lean proteins, legumes, nuts/seeds, and healthy fats (olive oil, coconut oil, nuts, avocados), avoid high glycemic index/high fat foods (junk foods: soda, juice, candy, cakes, cookies, chips, sugar, and white bread), avoid empty calories, avoid caffeine and alcohol, drink plenty of water (rule of thumb is to consume ½ your body weight in ounces of water per day), consume proper vitamins to supplement a healthy diet.

3. Get Adequate Sleep Each Night: Sleep is essential to restoring health and vitality to your body. It also helps to balance your cortisol (your “stress” hormone). Studies have shown that people who sleep 7-8 hours/night live longer, healthier and less stressful lives. Tips for a good night’s sleep include: maintain a regular bedtime, avoid caffeine 8 hrs. prior to bed, no physical activity close to bedtime, avoid stressful or noisy distractions, avoid “screen” time (no phones, TVs, tablets, etc.) 1 hour prior to bed, avoid alcohol consumption and try relaxation methods prior to bed.

4. Listen To Guided Imagery/Soothing Music CD: Guided imagery is well researched and has proven to relieve stress. Imagery is a natural way your brain stores and processes information. Guided imagery CD’s will teach how to use your imagination to help you relax, reduce stress and solve problems causing stress. The more you practice relaxation and imagery the easier and more effective it becomes.

5. Practice One or More Relaxation Techniques: Relaxation techniques allow you to release tension associated with everyday activities. Divert your thoughts from everyday problems and focus on pleasant, peaceful thoughts. True relaxation will decrease your heart rate, blood pressure, respiratory rate and perspiration. A few relaxation technique examples include: yoga, meditation, and deep breathing.

6. Maintain a Positive Attitude: Shut off the negativity that surrounds us in the media and seek uplifting, inspirational outlets to clear your mind. Make room in your schedule to indulge in uplifting books, music or movies. Maintaining a sense of humor and laughing are very powerful stress busters. Laughing helps normalize body function and releases powerful chemicals that relieve tension.

7. Practice Effective Communication: Helps to maintain healthy and stress free relationships with family, friends and co-workers. Must be a good speaker and listener. Be attentive and alert. Maintain eye contact. Ask questions and respond with positive feedback.

8. Manage Your Time Efficiently: People who possess time management skills accomplish more and with less stress. Take time to plan your schedule, accomplish your tasks on time, and allow time for relaxation. Keeping a calendar of realistic goals will help you manage your time. Prioritize your tasks in order of importance. Know when to say NO, and set aside at least 20-30 minutes for yourself each day.

9. Develop Leisure and Social Activities: Pursuing a hobby or leisure activity provides great fulfillment and gratification which are associated with decreased stress levels (sports, arts & crafts, cards, etc.). Join social groups, church groups, volunteer for charitable organizations, and schedule regular vacations.

10. Incorporate Regular Chiropractic Care: Chiropractic care will help normalize the functioning of your nervous and immune systems to help you handle stress better. Stress can’t be eliminated but regular chiropractic care will help you better accommodate and adapt to it. It releases muscular tension and increases circulation which reduces painful swelling and inflammation, and promotes healing by removing waste products and bringing nutrients to your tissues. It works to resolve the cause of your stress and pain rather than treat isolated symptoms. It’s safe, natural and effective unlike medications.

There you have it, 10 powerful stress busting techniques that you can start implementing immediately to help you better balance the negative stressors in your life.

I would highly encourage you to select at least two of the techniques from the list above and begin to implement them today.

Despite the possibility of stress (if you’re like me), I would encourage you to visit beautiful Assateague Island in Maryland. My only tip would be to watch out for the wild horses at night and take plenty of measures to protect yourself against the bugs.

As always, I hope this information has served you and will take you one step closer to your desired health goals.

Did you like this information? If so please be sure to let me know what you liked by sending me an email at or leave me a comment on Facebook. I would love to keep the conversation going.

And if you enjoyed this information please forward it along to your friends and family. More people need good solid information so that they can make informed decisions about their health.

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Until we chat again remember: Eat Well, Move Often and Stay Healthy!

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