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The High Performance Journal - August 20th, 2024

Stress is a normal part of life.

A little bit of stress can be a kick in the ass—you know, get your heart pumping, keep you focused, make sure you actually finish things before the deadline.

But when stress overstays its welcome and becomes chronic, it's like living with that friend who never leaves your couch, eats all your snacks, and doesn’t contribute a damn thing.

Now TOO MUCH stress stress can be a silent killer.

Your brain goes into overdrive, constantly pumping out cortisol—the “I’m freaking out” hormone.

This isn’t just about feeling anxious; it also interferes with sleep, weakens the immune system, and even starts wrecking memory and decision-making skills.

Long-term, you can end up with some serious issues: heart disease, cancer, depression, burnout—basically, chronic stress can become the root of all evil.

Our lives depend on our ability to deal with stress, which is why, in today's article, I'm sharing a guide on how to eliminate chronic stress.

TABLE OF CONTENTS

• What are the 3 types of stress?
• What causes chronic stress?
• Symptoms of chronic stress
• The 10 tools to reduce chronic stress
• What supplements to consider?

Feel free to jump ahead if you already know some of this information.

That said, let's start at the beginning...

The 3 Types Of Stress 

According to the ​American Psychological Association​, there are 3 distinct types of stress:

1. Acute Stress is the most common type and can be helpful in short doses. It is the body’s response to a recent or anticipated challenge or unexpected event.
   
   
2. Episodic Acute Stress occurs when a person experiences acute stress frequently. If you have this you may feel like you are always under pressure or that things are always going wrong. This can be exhausting, both physically and mentally.
   
   
3. Chronic Stress is a persistent type of stress. If you have chronic stress, your body experiences the fight or flight response too frequently to recover between episodes. This means your nervous system is constantly aroused, which is not good for your health.
   
   

Causes Of Chronic Stress

When it comes to feeling stress there are a few triggers to look out for:

First, there’s pressure—whether it’s deadlines, expectations, or the constant nagging feeling that you need to be better, faster, or stronger. Then there’s uncertainty—your brain hates not knowing what will happen next.

Add in a lack of control, like when your boss dumps extra work on you or your partner starts fighting with you, and it’s a perfect recipe for freaking out.

Stress also comes from how you think. If you constantly worry about what could go wrong, you’re priming yourself for anxiety. Your perception of stress is crucial to your ability to manage it.

Last and, most important, stress comes from your lifestyle. Not exercising, eating an unhealthy diet, having horrible sleep, and drinking too much alcohol can all contribute to the pool of stress you face.

Symptoms Of Chronic Stress

• Aches and pains
• Emotional withdrawal
• Changes in your appetite
• Chronic low energy, fatigue
• Unfocused or cloudy thinking
• Increased alcohol or drug use
• Getting sick more often than usual
• Changes in your emotional response to others
• Changes in your social behavior, such as avoiding other people
• Changes in your sleeping patterns, such as insomnia or sleepiness

If you suffer from any of these, here are some things you can do to calm yourself down and reduce your stress levels:

10 Simple Tools To Reduce Stress Immediately

1. Label Your Stress

This is like putting a name tag on the mess of chaotic thoughts in your head.

When you give your stress a label, you're pulling it out of the dark corners of your mind and putting it under a spotlight. Suddenly, it's not this vague, all-encompassing doom; it's just "work deadline anxiety" or "family tension."

This works because your brain’s a bit of a drama queen. If you don’t clearly define what’s stressing you out, it freaks out like a conspiracy theorist connecting random dots on a wall:

But when you label the stress, you force your brain to focus on specifics, which are easier to manage. It’s like saying, “Okay, I’m not stressed out by life; I’m stressed out because I have 25 emails to answer.”

This won't magically fix your stress, but it will be the first step to stopping your brain from spiraling down a death loop.

Once you start dealing with the issue, that mountain of stress usually shrinks back down to something that looks more like a molehill.

Btw this works best when you write it out by hand in a journal. ​Click here​ for an article on how to journal about your stress when it comes around.

2. Vigorous Exercise

This is like a release valve for your body and brain: We want to exhaust the body to tame the mind.

When you work out vigorously, your body gets flooded with endorphins, which are basically nature’s painkillers and mood boosters. These chemicals help counteract the stress hormones like cortisol that run wild when you’re anxious.

On top of that, exercise burns off nervous energy and gives your mind something to focus on besides your worries. It’s hard to obsess over your problems when you’re busy lifting weights or gasping for breath during a run.

Plus, intense exercise helps regulate your sleep and mood, making you more resilient to stress in the long run.

This is one of the reasons why we prioritize 30-minute strength circuits in our ​Lean Body 90 program​.

3. Breathwork

This is like a quick reset button for your nervous system.

Deep, controlled breathing tells your brain, "Hey, things are okay," which triggers your parasympathetic nervous system—basically, the brakes on stress. Techniques like box breathing or diaphragmatic breathing help ground your thoughts and redirect attention away from whatever’s stressing you out. This creates a feedback loop: calm breathing leads to a calm mind, which leads to a calmer body.

Here's a quick thread I did on X on how to use breathwork to control your nervous system:

The fastest way to hack your energy & stress is through your breath.

Here are 7 powerful ways to master your nervous system through breathing:

— Dan Go (@FitFounder) November 8, 2022

If you don't have an X account you can access the same thread on Linkedin here.

4. Eat A Single Ingredient Nutrient Dense Diet

Your diet is the fuel your body uses when it needs to handle stress.

When you’re stressed, your body craves quick fixes like sugar and junk food. However, those spike your blood sugar and lead to energy crashes, which make stress even worse.

Conversely, a single-ingredient nutrient-dense diet stabilizes your mood and energy levels, helping you stay level-headed when things get tough.

Foods rich in nutrients like omega-3s, antioxidants, and vitamins actually support brain function and reduce inflammation—key factors in managing stress.

Sticking to healthy foods creates a feedback loop: the better you eat, the better you feel, both physically and mentally, making you more resilient against stress.

5. Minimize Phone Use And Screen Time

​Reducing phone and screen time is like cutting off a direct line to stress and distraction.

When you deal with constant notifications, endless scrolling, and the pressure to always be "on," you keep your brain in a hyper-alert state that feeds stress and anxiety.

The lights and stimuli from screens stress our bodies, and screen time repeatedly stresses the central nervous system. As a result, we can become angry, impulsive, isolated, aggressive, and less empathetic.

Excessive phone use also disrupts sleep, which is a huge factor in stress management. Blue light messes with your melatonin production, making it harder to get quality rest.

When you reduce screen time, you give your brain space to breathe. You stop the constant influx of noise and give yourself a chance to focus on the present moment. This helps you feel more grounded and less overwhelmed.

By cutting back, especially before bed, you sleep better, think clearer, and stress less. In short, fewer screens equal more peace.

6. Self-Care

This is like giving your mind and body a maintenance tune-up.

Self-care is not just about bubble baths and candles—it’s about consciously taking time to recharge so you don’t burn out.

Stress thrives when you’re running on empty, and self-care helps fill the tank.

Activities like journaling, meditating, or even walking allow you to decompress and gain perspective. It’s also about saying “no” to things that drain you, and “yes” to activities that bring you joy and balance.

When you practice self-care, whether it’s through rest, hobbies, or simply setting boundaries, you’re signaling to yourself that your well-being matters.

7. Time In Nature

Nature is healing.

When you’re surrounded by trees, water, or even just a patch of grass, your brain naturally chills out.

In nature, the fresh air and natural surroundings help lower cortisol levels, reduce blood pressure, and calm your nervous system.

The slow, mindful experience of simply being among trees helps pull you out of the stress loop, grounding you in the present. Phytoncides, natural oils released by trees, are also believed to boost immune function and reduce stress.

Time in nature creates a space to disconnect from daily pressures and reset your mental state.

It’s not just about walking in the woods; it’s about intentionally connecting with nature, which naturally calms and restores both mind and body. Just make sure to leave your phone at home.

8. Spend Time With A Pet

This taps into your basic need for connection and comfort.

Interacting with pets—whether it’s cuddling, playing, or just having them nearby—releases oxytocin, a feel-good hormone that combats stress and anxiety.

This bond creates a sense of calm and emotional support that helps you feel less alone and more grounded.

The playful nature of pets or the simple act of caring for them forces you to shift focus away from what’s stressing you out.

Even their presence can be soothing, as studies show that petting an animal lowers blood pressure and slows your heart rate.

In a way, pets teach you mindfulness. They live in the moment, and being with them pulls you into the present. Whether it’s the wag of a tail or the purr of a cat, pets have a natural ability to bring peace and joy.

9. Taking Action

Action is an antidote to anxiety. This is especially true if you've been procrastinating.

Procrastination is like putting your stress on a payment plan—with interest. The more you put off a task, the bigger it gets in your mind. Procrastination also tends to amplify negative self-talk, making you feel more overwhelmed.

By taking action sooner, you break that cycle. Completing tasks gives you a sense of accomplishment and control, which reduces anxiety.

Plus, when you spread out your workload instead of cramming at the last minute, you avoid the panic of racing against time.

Getting things done early lets you approach tasks with a clearer mind, better focus, and less pressure.

10. Fixing Your Sleep

Getting quality sleep is like removing the waste basket of stress.

When you start fixing your sleep habits, you’re doing more than just “getting more rest”—you're making a commitment to stop screwing yourself over.

It’s like deciding, “Hey, maybe I should stop feeling like a zombie every day.” And the solution? It’s not rocket science—it’s routine.

Go to bed and wake up at the same time, and avoid staring at your phone like it’s the source of all happiness right before bed.

Your brain needs time to chill out, and you’re not helping it by doom-scrolling until your eyes hurt.

And yeah, it’s boring advice—nothing revolutionary here. But guess what? The most effective habits usually are boring.

It’s about consistency, not perfection. Get into a rhythm, and suddenly you’ll find that you don’t need three cups of coffee just to function.

Fixing your sleep is like investing in a better version of yourself—one that isn’t perpetually annoyed at everything and everyone. It’s the simple, unsexy foundation for actually feeling like you have your life together.

I wrote an entire guide on the protocol we use to help our clients improve the quality of their sleep. Click here to get instant access to it.

Supplements To Consider

When all else fails try looking at supplements to help relieve your stress.

There are certain dietary supplements out there that have been shown to reduce your levels of stress.

An example would be magnesium. This mineral mineral plays an important role in your body’s response to stress but gets depleted when it's chronic.

Another would be having low levels of vitamin D, which plays a crucial role in mood regulation and brain health

Other supplements, including Rhodiola, ashwagandha, B vitamins, and L-theanine, may also help reduce stress, though more research is needed to better understand their potential benefits.

I did an article detailing the supplements I take. You can access that here.

Feeling Better Yet?

Something you need to know about these tools for stress is that they're simple yet not easy.

Also, like many issues, chronic stress can often be multifactorial.

If you find yourself on the wrong side of stress focus on the one tool that makes the most sense and go from there.

When you do one healthy thing towards mitigating your stress it can lead to a virtuous cycle where you do more things because you're feeling so damn good.

Rome was not built in one day, and it was not torn down in one day either. So take your time with this list and be patient with yourself.

Hope this article brought some value to your life. Here's to you living a life with the right amount of stress.

Onwards and upwards 🚀

- Dan

When you're ready, here are 3 ways I can help:

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References

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