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Sarah Linton

Professional & Personal Coach

Healthy Habits to Reduce Stress
The No 1 gift for your Health


When you hear the word H E A L T H – What comes up for you? What thoughts do you have?

Do you divert directly to DIET? or GYM? or LYCRA? Is there an ‘uh-oh here I go again, another failed attempt at a weight loss programme?’ Is there a focus on deprivation and pain?

When we shift our focus to healthy habits, lifestyle change and holistic happiness, we are able to alter our approach, reduce stress and positively impact the way we feel.

Whatever HEALTH means to you – there is a common thread that often gets overlooked – the ‘S’ word – S T R E S S


What does Stress & Healthy Habits have to do with being Healthy?

It is not unusual to continuously feel the pace of life’s treadmill, overwhelmed in an under a happy state of fatigue.

In our modern world, we have become accustomed to believing this is how life rolls forgetting the vital role of self-care for wellness.

Our stress levels impact everything.

  • How we feel,
  • What we think,
  • Stuff we see (or don’t see )
  • What we do (or don’t do) and
  • How we do it.

Being in a consistent state of STRESS can result in insomnia, high blood pressure, heart disease, issues with digestion and so much more. This will affect your physical, mental and energetic wellness – your vitality.

Stress can affect all aspects of our lives, including our emotions, behaviours, thinking ability, and physical health.

Here we offer 9 pointers for Healthy Habits that can be accessed no matter what life throws your way.



Reduce Stress






9 Healthy Habits

1) Breathe Deeply:
Healthy Habit #1

Get Your Zen-on


Breathe. It takes 3 minutes to reset from confusion to calm.

Anytime – anywhere.

This is one of THE simplest ways to reset.

Do you use the full capacity of your lungs & breathe deeply?
How many times do you stop to reset each day?


2) Move It: Healthy Habit #2

Want to get it out? Sweat it out.



Whatever ‘Movement’ means and works for you. What works for your body?

Movement = more than the usual needs of getting from A-to-B .

  • Releases mood-boosting endorphins
  • Lower stress hormone levels
  • Improves sleep
  • Accelerates circulation
  • Moves nutrients to where they are needed
  • Boosts confidence
  • Builds muscle

Whenever you feel stressed or overwhelmed – find a way to move!

You’ll not only feel fantastic – you will glow & radiate a positive vibe.



Touch Nature



3) Write It: Healthy Habit #3

To help process what is present for you.

Writing it down helps you: 

  • Get honest with feelings
  • Connect to your truth
  • Help you gain clarity
  • Release emotions
  • Disassociate from the stories we tell ourselves
  • To dream BIG


List 5 things that always bring a smile to your face.


4) Share It: Healthy Habit #4

Love Safety & belonging are known to be vital human needs


When you express how we feel, a weight is lifted off your shoulders.

Embrace a S.A.W approach – Sharing Authentically Without Judgment

Sharing will help:

  • Get perspective
  • Uncover blocks or blind spots
  • Get clarity
  • Feel understood & validated
  • Shine a light on any darkness
  • Spark joy
  • Calms & reduce stress


Few things in life are better than sharing with a person you love & trust.

Phoning a friend, speaking with a family member or discussing with a professional can bring a deep sense of relief.

That monkey mind of yours can keep you dancin’ & procrastinating!



Reduce Stress


5) Touch Nature: Healthy Habit #5

Take a walk.

Disconnect from your busyness and reconnect to the present.
Evidence-based research now links nature with mental wellness: 

This juicy healing tip:

  • Lowers cortisol
  • Nourishes mind, body and soul
  • Keeps you physically active
  • Lifts mood
  • Cultivates creativity
  • Spark joy
  • Calms & reduces stress
  • Lowers heart rate

In Japan, the practice of Shinrin-Yoku Forest Therapy literally means taking a forest bath in an atmosphere of a forest.
Developed in Japan during the 1980s and has become a cornerstone of preventive health care and healing in Japanese medicine.

  • Take a hike.
  • Walk your dog.
  • Enjoy a stroll through a park.


6) Get Hugging: Healthy Habit #6

Release the Love Hormone.

Touch is one of the quickest ways to dispel any bad vibes.

From cuddling, a massage to hugging or physical intimacy, being touched by another human nurtures & soothes your body, mind and spirit.

This releases a feel-good chemical  Oxytocin.

3 reasons Oxytocin lifts

Firstly this ‘CUDDLE hormone has long been referred to as “the LOVE hormone”  because we – and our pets – release it when we hug, touch, or look lovingly into someone’s eyes.

Secondly, Oxytocin is known for producing an immediate feeling of personal satisfaction and is especially important for driving the emotional bond between parent and offspring, which helps ensure continuity of the species.

Finally, it’s a Mood lifter. Oxytocin is a powerful neuropeptide that eases stress to boosts your mood.


Even a simple touch can go a long way to helping you be happier and less stressed.

Gotta love a load of BIG hugs.  Give those stress-reducing endorphins a boost & have some Fun.


Gratitude and Oxytocin



7) Practice Gratitude: Healthy Habit #7

It’s free, it’s impactful and the more you practice the happier you feel..

A mind-blowing powerful practice that:

  • Promotes happiness
  • Focus your thoughts on what’s going well
  • Uplifts from within
  • Lifts mood
  • Cultivates creativity
  • Connects us to joy
  • Calms & reduces stress
  • Connects us to joy
  • Relieves stress & anxiety

Gratitude is a deep well of peace and clarity that you can tap into regardless of events.
The practice gives you the strength to get back up even when the going gets tough.



8) Make Yourself A Priority – Rest Up And Heal: Healthy Habit #8

We would not do it on our phones or our cars..


Wouldn’t we plug them or get them serviced to rejuvenate depleted reserves?
What makes us run ourselves beyond reserves to Empty – What happens to your energy Bank Account?
Self-care is vital for our physical & mental wellness.

Making yourself a priority will:

  • Enable you to focus on the important things
  • Promote sleep
  • Restore & repair
  • Lift mood
  • Reset focus
  • Fill your cup so you can fill others


Small & Simple steps:

  • Taking a walk
  • A pit stop to a favourite café
  • A spot of gardening
  • Time to breathe to reset


Dance and Self Care


9) Dance: Get your groove on.
Healthy Habit #9

Music heals how you feel...

Getting your groove on will:

  • Make you feel alive
  • Diminish depression
  • Boost memory
  • Increase energy
  • Improve flexibility
  • Lift mood
  • Improve sleep
  • Give those stress-reducing endorphins a boost & have Fun!

Why not book in a 15-minute music revival break every day?
It will get you multitasking whilst reducing stress!
Find a space at work – share it with a friend.



When you add a hug with yourself, or your friend at the end of a revival break this will tick many of the boxes – stepping back, breathe, self-care, groove, laugh, then you can write about it and use it to practice gratitude!


Sounds perfect to us!



This is part of our Why for our Ebook as our gift to you.  A free guide to create more Time, Get more Sleep & have more energy.
Download it at the link below.


If you are ready to uplevel and make an impact on your future and go further faster
book a cuppa with your Catalyst Coach HERE.


Step into a future version of yourself. We can accelerate your outcomes with you.
You have everything to gain.


Remember, sustainable change happens one step at a time.


Take care of you,

Sarah Linton Signature



  • Tactics for reducing stress are available to you – right here right now.
  • Pause to breathe.
  • Reduce stress can mean having fun!
  • Tiny habits consistently all add up.
  • Small hinges swing big doors.
  • Sharing with a friend or a colleague can make it easier..


2 final questions for your reflection …


Do any of these tips resonate with you or surprise you?

Which ones could you adopt as a daily habit?



At the Tides of Change & The Wave, we can walk with you to connect to
your purpose and make living your intentional life your reality.


Book your Complimentary 60 minute Consult here


We love to hear from our community!

Leave your insight or comments below.

Sarah Linton

Sarah Linton specialises in making change a reality for your personal and professional evolution whilst keeping vitality at the core. A former business leader at global organisations including the Walt Disney Company. A Director, Master Coach, Mum and Founder of Tides of Change, Sarah is passionately connected to her True North as a prolific creator of new horizons & holding that as a vision for all clients partnering across time zones in the UK, USA & Asia Pacific. When we talk your world can change. "Life doesn't move in straight lines, and neither does a good conversation" - Margaret J. Wheatle.

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