Dedicate 20-30 minutes daily or every other day to a stress management technique that works for you, as consistently prioritizing your well-being by making time for it provides 80% of the benefit.
Cultivate the belief that change is possible, even in difficult circumstances, to avoid fatalism and remain open to positive outcomes.
Recognize that knowledge itself, including understanding how biology and environment influence behavior, is a powerful tool that can change your brain and influence your responses to the world.
Despite understanding that behaviors are mechanistically determined, continue to strive to be a better human being, as this endeavor remains worthwhile and can lead to positive change.
Participate in multiple hierarchies (e.g., work, hobbies, community) to buffer against low status in one area, allowing you to derive self-esteem and meaning from other domains.
Seek a sense of control and predictability for mild to moderate stressors to reduce the stress response. For major stressors, however, accepting a lack of control can be more protective than believing you could have prevented it.
Seek genuine social support by distinguishing between mere acquaintances and true support, and ensure reciprocity in your relationships rather than solely demanding support.
Select a stress management technique that genuinely works for you and that you can tolerate, rather than forcing yourself to do one that causes distress, even if others recommend it.
When others do something rotten, try to attribute their behavior to situational factors rather than inherent character flaws, recognizing that we often do this for our own bad actions.
Consult with a physician about hormone replacement therapy (e.g., estrogen, testosterone) to maintain physiological levels, as this may offer protective effects against conditions like dementia and avoid negative outcomes from significant hormonal lags.
Practice Yoga Nidra or Non-Sleep Deep Rest (NSDR) by lying still with an active mind for even short 10-minute sessions to greatly restore cognitive and physical energy.
Use a meditation app (like Waking Up) to learn and practice meditations of different durations and types, allowing you to explore consciousness and place your brain and body into various states.
Dissolve one packet of electrolyte drink (like Element) in 16-32 ounces of water first thing in the morning and during physical exercise to ensure adequate hydration and electrolytes for optimal brain and body function.
Take Athletic Greens once or twice a day to cover basic nutritional needs, make up for deficiencies, and support microbiome health with probiotics.
Supplement with Vitamin D3 K2, as D3 is essential for brain and body health (many are deficient even with sunshine) and K2 regulates cardiovascular function and calcium.
Do not assume testosterone directly causes aggression or sexual behavior; it primarily amplifies pre-existing patterns and motivations, and small fluctuations have little effect.
Be skeptical of claims that one specific brand of stress management is scientifically proven to be superior to others, as this is often a marketing tactic.