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Jen Butler: Five Ways to Reduce Stress Anytime

Stress Management and Business Consultant, Jen Butler, says it's essential to know how to reduce stress at any given moment, because if you don't reduce stress, it accumulates to the point where going to the gym for an hour is not going to get rid of it.  

Five Ways to Reduce Stress Anywhere, Anytime. 

1. Inhale and Exhale Fully

"Nowadays, we're told to hold your core in, suck your tummy in... but what that does is that cuts off about half of our diaphragm. So we don't exhale enough carbon dioxide," says Butler. "At some point, just let your belly hang out. No one is looking.  Let your belly hang out and breathe in through the nose for a count of five and out for a count of ten. At the end, you should feel the need to push the air out. And then when you inhale, let that belly grow and take in all the oxygen that you can."

2. Tell Yourself Positive Affirmations

"Positive affirmations can be done without anybody even noticing," says Butler. Tell yourself  something positive. "You can do this!" "You're good at this." "Your patients are so lucky to have you as their dentist or hygienist." Saying a positive affirmation in any given moment releases oxytocin. "And that's what we want," says Butler, because when our stress response is triggered, we have all 112 different stress hormones flooding our bloodstream and they have physiological and physical consequences. "

3. Invite Physical Touch

Any kind of physical touch, whether it be a pat on the back, a hug or a handshake, releases oxytocin.  If needed, "Tell someone, 'I need a hug right now.' You don't have to tell them why, or say, 'Hey, I'm having kind of a yucky day. Do you mind giving me a fist bump?' In any given moment this is going to help you reduce your stress." 

4. Eliminate Sensory Overload

You can close your eyes and cover your ears for a few seconds. Find a safe and private space to do this. "What it does is quiets the brain," says Butler. "It actually turns off the brain neurons from functioning in those areas and gives them a moment to relax."  

5. Drink Water

Hydration is essential for proper brain function and to reduce your stress. Many managers and leaders say they restrict employees from drinking water in front of patients. If this is the case in your practice, facilitate water breaks throughout the day.

About this Industry Leader:

Minal Sampat, BA, RDH - Profile Pic

Jen Butler, M.Ed, BCC

Stress Management and Business Consultant, JB Partners Inc.

Jen Butler is the founder and CEO of JB Partners, a SMaRT (Stress Management and Resiliency Training) firm dedicated to the success of leaders and teams and the long-term sustainable profitability of businesses. Building on her MEd in educational psychology and 25+ years of experience, Jen is a Certified Coach (Center for Credentialing and Education; and International Coach Federation), a Certified Book Yourself Solid (TM) Consultant (Michael Port), a Kolbe System Certified Consultant, and a Nationally Trained and Certified Presenter, who is also IAS Certified. As a dental consultant and then dental executive coach, she has worked with dental professionals to reduce stress, identify areas of opportunity, set actionable goals and enjoy more fulfillment. She travels throughout the United States to provide leaders, teams, and businesses with one-on-one onsite guidance in managing stress, turning around their business, and achieving real, long-lasting results.

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