Implement and adhere to daily routines to help your brain predict upcoming events, as this predictability reduces uncertainty and makes the brain feel safer, thereby lowering stress levels.
Minimize exposure to blue light from screens like smartphones, Kindles, and Netflix in the evenings to support the natural production of melatonin, which the brain uses as a natural anti-anxiety agent.
Integrate low to moderate intensity movement intervals throughout your day, such as short walks, because this type of exercise helps buffer the effects of stress and lowers cortisol levels, preventing stress accumulation.
Engage in yoga practice to learn how to control your internal state and responses, thereby gaining a sense of command and self-control over yourself even amidst external uncertainty and chaos.
If engaging in a significant dose of exercise, perform it in the morning to align with the body’s natural stress buffering mechanisms, rather than raising cortisol further in the evening.
Wear blue-blocking glasses from around 8 PM until bedtime and ensure all evening light is both dim and non-blue, as bright light (even white) and blue light can stimulate melanopsin-containing cells, disrupting natural sleep signals.
When feeling low, consider taking a hot bath to raise your core body temperature, as this has been shown in one study to potentially protect against depressive symptoms for several weeks.
Consider incorporating AG1, a daily health drink with five strains of gut bacteria, into your routine to support digestion and enrich your gut microbiome by increasing beneficial bacteria.