In today’s fast-paced world, stress is an almost inevitable part of life. Whether it’s due to work pressure, personal challenges, family dynamics, or even digital overload, stress can take a serious toll on both your physical and mental health. Thankfully, modern science and technology have made it easier to manage stress more effectively than ever before. From wearable devices to holistic therapies, here are 20 advanced strategies that will help you take control of stress and improve your overall well-being.

1. Biofeedback
Biofeedback devices monitor physiological responses to stress, such as heart rate, muscle tension, and skin conductivity. This real-time data helps you learn how to control your stress levels by showing you how your body responds to relaxation techniques like deep breathing. There are some really good options available such as the Muse headband, which allows you to track brain activity during meditation sessions, giving real time feedback. 

2. Heart Rate Variability (HRV) Training
HRV is a measure of the variation in time between heartbeats, and it's linked to your body’s ability to manage stress. Devices like the Oura Ring or Whoop track HRV, helping you improve stress resilience and recovery by adjusting your daily activities and optimizing relaxation techniques. 

3. Neurofeedback
Neurofeedback uses real-time monitoring of brain activity to teach you how to regulate your emotions and focus better. By training your brainwaves, this technology helps reduce anxiety, enhance mental clarity, and improve overall stress management. The company Myndlift has a really interesting device that can help train your brainwaves and enhance emotional stability. 

4. Wearable Stress Trackers
Many fitness devices, such as Fitbit and Apple Watch, now include stress-tracking features. These devices monitor heart rate and physical activity to alert you when your stress levels rise, helping you address them before they become overwhelming. As a survivor of cardiac arrest, my Apple Watch has been invaluable in giving me quick access to my heart rate and other heart functions. 

5. Virtual Reality Therapy
Immersive virtual reality (VR) environments allow you to enter relaxing settings or undergo guided therapy sessions. This can be especially effective for stress relief, providing a quick escape from high-pressure situations and allowing you to reset in a calming virtual space. Apps like Relax VR and Tripp are some options to look into. 

6. Red Light Therapy
Red and near-infrared light therapy boosts cellular energy and reduces inflammation, which helps to combat stress-related fatigue. By promoting cellular recovery, this therapy can increase energy levels and improve overall mental clarity. Check out Joovv and Red Light Company. 

7. Pulsed Electromagnetic Field (PEMF) Therapy
PEMF devices use electromagnetic fields to enhance cellular repair and reduce stress-induced inflammation. This therapy helps to balance your body’s systems, promoting better sleep and reduced anxiety. Examples include the OmniPEMF NeoRhythm headband or Bemer Mat, which emits electromagnetic pulses to reduce stress and support recovery at the cellular level.

8. Transcendental Meditation (TM)
TM is a highly researched form of meditation that involves silently repeating a mantra to enter a state of deep relaxation. It has been shown to lower cortisol levels (the stress hormone) and increase overall feelings of peace and clarity. I personally use meditation and breathing techniques frequently to help keep me balanced and my stress levels down. 

9. Guided Meditation Apps
Apps like Headspace, Calm, and Insight Timer make it easier to meditate by providing structured sessions designed for beginners and experts alike. Whether you have 5 minutes or 30, guided meditation can help lower stress and improve emotional well-being.

10. Nutrigenomics
Nutrigenomics explores how your genetics affect your nutritional needs and how food impacts your stress response. Personalized diets that optimize nutrient intake based on your genetic makeup can help reduce stress, balance hormones, and improve mental health. I offer DNA testing for my clients and I can personally attest to the power of understanding your unique genes. Testing can even reveal the right career path for you! 

11. Digital Detox
We live in a world dominated by screens, and constant exposure can elevate stress levels. A digital detox—where you step away from phones, computers, and social media—can help reset your mind, allowing you to relax and reconnect with your environment. An example is "Detox Sunday", where you completely avoid using a screen at all and instead find time to hike, read outside, or do other things that get you more in tune with the natural world. 

12. Adaptogenic Herbs
Herbs like ashwagandha, rhodiola, and holy basil are known as adaptogens, which means they help your body adapt to stress by regulating cortisol levels. Modern supplements make these herbs more accessible, helping to naturally reduce anxiety and boost resilience. It's important to understand your unique makeup and current health issues so that you take the right supplements and herbs that will benefit you most. It's amazing how different my recommendations are from client to client! 

13. Float Therapy (Sensory Deprivation)
Also known as isolation tanks, float therapy involves lying in a pod filled with saltwater that eliminates external stimuli. The absence of light, sound, and gravity allows your body and mind to deeply relax, relieving stress and promoting mental clarity.  Most major cities have a float center relatively close by. I've used one locally for several years and it's always a wonderful experience! 

14. Cold Exposure Therapy
Cold exposure, through methods like cold showers, cryotherapy, or ice baths, stimulates the vagus nerve, which helps regulate the body's stress response. Cold therapy has been shown to improve mood, reduce anxiety, and enhance mental resilience. Ice baths have become more economical and affordable than ever before. You could even find a local medical establishment that offers Cryotherapy as an option. 

15. Mindful Breathing Techniques
Simple breathing exercises, such as box breathing (inhale for four counts, hold for four, exhale for four) or alternate nostril breathing, can activate the parasympathetic nervous system, which calms the body and reduces stress. I love breathing exercises because you can do them anywhere and anytime. They are great for those social moments, like an event or public speaking, where you need to find an extra level of calmness. 

16. Blue Light Blocking
The blue light emitted by screens disrupts your circadian rhythm, which affects your sleep and stress levels. Wearing blue light-blocking glasses or using screen filters can reduce eye strain, protect sleep cycles, and help your body wind down at the end of the day. An easy option is to purchase some blue blocking glasses. At night, I'd suggest using a digital alarm clock and turning off your WiFi if possible. 

17. Sound Therapy (Binaural Beats and Color Noise)
Binaural beats and color noise are audio tracks that stimulate specific brainwave frequencies, encouraging states of relaxation or focus.  By listening to sound frequencies aligned with alpha or theta brainwaves, you can reduce anxiety and enhance mindfulness. There are apps like Brain.FM which work well, but my personal go-to is to find an existing playlist on Spotify!

18. Functional Nutrition & Medicine Approaches
Functional nutrition and functional medicine addresses the root causes of stress by looking at hormonal imbalances, gut health, and inflammation. By improving your overall health through personalized diets, supplements, and lifestyle changes, you can tackle stress from the inside out. As a Functional Nutrition Provider and Coach, I know just how powerful these can be for your health! 

19. Cognitive Behavioral Therapy (CBT) Apps
Digital tools like CBT-based apps provide exercises to help reframe negative thoughts and develop more constructive ways to handle stress. These apps are easily accessible and allow you to practice CBT techniques on your own schedule. I personally have not used CBT before but have heard positive things from this technique. Check out the app Moodfit as a good option. 

20. Infrared Saunas
Infrared saunas use light to generate heat that penetrates deeper into the skin, promoting relaxation and detoxification. Regular use of infrared saunas can reduce stress, improve circulation, and increase your overall sense of well-being. Check out the company Sunlighten Sauna. 

Conclusion
Here's the truth about stress: you'll never be totally free of it. I like to think of stress as an ocean, with you as a boat in that ocean. You'll always be in it but can learn how to better manage the big waves. By integrating these advanced and modern strategies into your daily routine, you can take control of your stress levels, improve mental clarity, and boost your overall health. Whether through the latest wearable tech or age-old mindfulness practices, there are countless ways to achieve a more balanced, stress-free life. Try some of these options and see what works best for you! 

If you are looking for deeper guidance on your health then I'd love to work with you! As a Functional Nutrition Coach, helping people get the most out of their health, and their life, is my passion!

Just click the link below to schedule a free call and find out you and I could work together!