This 7-Day Routine Will Help You Manage Stress Like An Expert

Discover a 7-day routine to manage stress like an expert. Practical tips and expert advice from Dr. Kristina Hallett, PhD, to promote well-being.

In this article, “This 7-Day Routine Will Help You Manage Stress Like An Expert,” stress management is explored as a necessary skill for navigating the challenges of life. While stress can be beneficial in certain situations, it can also wreak havoc on our well-being if left unchecked. The article provides practical tips and expert advice from Dr. Kristina Hallett, PhD, to create a simple 7-day challenge for jumpstarting a long-term stress management routine. By incorporating practices such as adding a supportive supplement, bringing more nature into your life, practicing self-compassion, and taking mini breaks, you can build a toolbox of effective stress management techniques. This article offers bite-sized practices that can be easily implemented into daily life to help manage stress and promote overall well-being.

Day 1: Add in a supportive supplement

Stress is an inevitable part of life, but that doesn’t mean you have to let it hold you back. In fact, stress can actually be a good thing. When we experience stress, our adrenal glands release cortisol, a steroid hormone that activates the fight-or-flight response and increases concentration, energy, and focus. Thanks to cortisol, all those college essays you left until the last minute turned out just fine.

However, chronic stress can wreak havoc on our bodies and minds if left unchecked. It can disrupt our sleep, strain our relationships, and hinder our productivity. While it’s impossible to eliminate stress altogether, there are simple steps we can take to effectively manage it. One of these steps is adding in a supportive supplement like Cortisol Manager® from Integrative Therapeutics.

Cortisol Manager® is specifically designed to support balanced cortisol levels and a healthy stress response. By taking this supplement daily, you can reduce occasional sleeplessness caused by stress and promote relaxation and calm. It’s important to remember that we can’t always change the stressors around us, but we can choose how we respond to them. So why not give yourself that extra support with Cortisol Manager®?

Day 2: Bring more nature into your life

Connecting with nature is a powerful way to reduce stress. Even if you don’t have time for a full-on nature walk, there are still ways to bring nature into your daily life. Dr. Kristina Hallett, PhD, suggests seeking out little bits of nature throughout your day. This could be as simple as opening your car window to smell the fresh cut grass or taking a moment to appreciate the beauty of a flower on your phone background.

These small moments of nature can have a profound impact on your overall well-being. Research shows that exposure to nature can lower blood pressure, reduce stress hormone levels, and improve mood. So next time you’re feeling overwhelmed, take a pause and find a way to connect with nature. It could be just the break you need.

Day 3: Exercise self-compassion

Self-compassion is a skill that we all need to practice. It involves treating ourselves with the same kindness, care, and understanding that we would give to a loved one. Dr. Hallett recommends paying attention to your inner self-talk and questioning whether it’s the same language and tone you would use with someone you care about. If not, make an effort to change that dialogue and speak to yourself as you would to your best friend.

Practicing self-compassion can help you develop a more positive and supportive mindset. It allows you to acknowledge your imperfections and mistakes without judgment and provides the space for growth and self-improvement. So the next time you catch yourself being hard on yourself, take a step back and practice a little self-compassion. You deserve it.

Day 4: Breathe

Breathing is something we do unconsciously every day, but it’s amazing how much it can impact our stress levels when we do it mindfully. Dr. Hallett emphasizes the importance of breathing, stating that “nothing matters without breathing.” One breathing technique she recommends is square breathing, also known as box breathing or 4-4-4-4 breathing.

To practice square breathing, simply inhale for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four. This type of breathing not only oxygenates your brain but also signals to your brain that you are not in immediate danger. It has a calming effect on the body and can help decrease the physiological signs of stress.

So the next time you’re feeling overwhelmed or anxious, take a moment to focus on your breath and practice square breathing. It’s a simple yet powerful way to bring yourself back to the present moment and calm your mind.

Day 5: Practice gratitude (the right way)

Gratitude is a powerful tool for managing stress, but it’s important to practice it in the right way. Many of us have heard of gratitude journals, where we write down things we’re grateful for each day. While this can be effective, Dr. Hallett suggests taking it a step further and turning gratitude into a somatic experience.

Instead of just making a list of things you’re grateful for, try involving your senses in the practice. For example, you could use a favorite essential oil and take a deep inhale while reflecting on one to three things you’re grateful for. The key is to truly experience the feeling of gratitude in your body, rather than just going through the motions.

This somatic approach to gratitude can have a more profound impact on your stress levels and overall well-being. It engages your senses and creates a deeper connection to the positive aspects of your life. So the next time you practice gratitude, make it a sensory experience and truly savor the feeling of appreciation.

Day 6: Take mini breaks

In our fast-paced world, it’s easy to get caught up in the hustle and forget to take breaks. But according to Dr. Hallett, taking regular mini breaks is essential for maintaining peak brain function. She recommends setting a timer for every 50-60 minutes and forcing yourself to get up and take a five-minute break when it goes off.

During these mini breaks, you can do something as simple as stretching, walking around, or grabbing a glass of water. The important thing is to give your brain a rest and recharge before diving back into your tasks. This not only helps prevent burnout but also improves focus and productivity.

So make it a habit to take mini breaks throughout your day. Your brain will thank you, and you’ll likely find that you’re able to maintain a higher level of performance and creativity.

Day 7: Connect with someone who makes you laugh

Laughter truly is the best medicine, especially when it comes to managing stress. Connecting with someone who makes you laugh is a powerful way to reduce cortisol levels and boost your mood. As Dr. Hallett explains, laughter is like taking a breath of fresh air for your mind and body.

When you laugh, your body releases endorphins, which are natural feel-good chemicals. This not only helps to reduce stress but also increases feelings of happiness and relaxation. So whether it’s calling up a funny friend, watching a comedy show, or simply sharing a joke with a loved one, make time to connect with someone who makes you laugh.

Laughter is a powerful antidote to stress, and it can do wonders for your overall well-being. So go ahead and let out a good belly laugh. Your body and mind will thank you.


Managing stress doesn’t have to be overwhelming or time-consuming. By incorporating these simple practices into your daily routine, you can effectively manage stress and improve your overall well-being. Remember to add in a supportive supplement like Cortisol Manager® to provide your body with the extra support it needs. And don’t forget to bring more nature into your life, practice self-compassion, breathe mindfully, express gratitude in a sensory way, take mini breaks, and connect with someone who makes you laugh. These small steps can make a big difference in your stress levels and quality of life.

So why not take the next 7 days to challenge yourself and implement these stress management techniques? You have nothing to lose and everything to gain. Start today and discover the power of a stress-free life.

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