Most of us are so used to living in a stressful environment that we don’t even realize we are stressed. Stressed has become the new normal. Living in Washington, D.C. I see this daily, people stressed about the traffic, the weather, working too many hours, not having enough hours, not finishing their impossible daily task lists, and rarely having any time for themselves. So how do we even know we are stressed in a world of its normalcy, and how can we relieve it?

Today I had a client tell me that she is so stressed about not being able to eat healthily. She works 12 hours a day, doesn’t have time to go to the grocery store, and can’t even fathom cooking in the evening. Meal prep on the weekends is out because she only wants to chill out before preparing for the next week. She was stressed about not being able to eat healthily and didn’t know what to do about it.

3 Steps To Reduce Your Stress Instantly

#1 STOP: How do we know that we are stressed out?

We have to stop and assess our actual situation. Think of it as pumping the breaks and sitting still for a moment. Time to assess: Are we impatient with our loved ones, having trouble sleeping, having difficulty focusing, and continually forgetting things and people’s names? And if so, WHY?

Telling ourselves that we can handle even more, do more, and multitask more will all create more stress. Also though some people pride themselves on putting more and more onto their plate, eventually it will get too heavy and fall.

For instance, my client was already so overworked and overwhelmed with other priorities that she couldn’t find a solution to the one thing she knew she wanted and needed to do to finally take care of herself – shop for and cook healthy food.

#2 LOOK: How to prioritize your day to reduce stress

Ask yourself: Do you HAVE to complete all these tasks in one day? Can you delegate some? Or can they wait another day or even a week? Prioritizing your tasks for the day or week is critical.

You don’t have to be perfect and complete everything at once. Nobody will think less of you if you are not perfect.

In my client’s case, I recommended that she use one of those food delivery services until her workload decreases and she has time to go grocery shopping. At first, she thought it was impossible because as a mom, she had always cooked the meals in the past. But her daughter had left, and there was nobody else that she needed to provide for.

#3 LISTEN: What do your body and mind crave?

Listen to the signs your body is sending you and schedule “me” time! It doesn’t have to be hours of walking in the woods, although that would be awesome. Simple breathing exercises, turning off the computer, and staying away from social media are a perfect start to simplify.

Listen to how you treat other people. I am sure that coming home barking orders doesn’t go over well with the family. Spend time with them, and make some memories to destress.

Notice the signs of stress and THEN do something about it.

My client realized that she had a solution and didn’t need to stress over eating healthy. She could ask for help by using the food delivery service. This was an eye-opener for her, and this move gave her the freedom and confidence to manage her other daily tasks. Asking for help can allow you to find other solutions to stressors that you may not know existed.

Here Is What You Can Do Right Away

#1 Remove yourself from a stressful situation: You can walk away and take time out. If you are at work and get multiple assignments dumped on you at once, you don’t have to react immediately. Use the Stop, Look, and Listen strategy above.

#2 Go for a walk and breathe (no earbuds) and enjoy the peacefulness around you. This is another form of our stress reduction strategy and can be done anytime during the day. Allow time to digest what’s stressing you out and sort and get clarity on why.

#3 Say NO. It is essential to set boundaries in your day, and saying NO is important. Not only to protect your health but your relationships with the people around you. You don’t have to feel guilty because you said no, you need to take care of yourself to serve others well.

Not every day will be perfect, and it doesn’t have to be, but you CAN take steps to live healthier and feel better and less stressed today…

I’m a big believer that exercise helps reduce stress and helps us sleep better in midlife. Check out the Pursue Your Spark Blueprint, where we combine exercise with nutrition strategies that are ideal for women in midlife.