Stress is a natural part of life, and it can help motivate you to get things done. However, prolonged stress can negatively impact both your mental and physical health. This article will guide you on how to reduce stress and anxiety effectively.
1. Effectively reducing stress in your daily life
From small challenges to major crises, stress is an inevitable part of life. While you may not always be able to control your circumstances, you can control how you react to them.
When stress becomes overwhelming or chronic, it can take a toll on your health. That’s why it is essential to have effective stress-relief strategies that can calm both your mind and body.
Therefore, it’s important to have multiple stress management tools at your disposal so that you can choose the strategy that best fits your current situation.
Life is stressful, and at times, it can feel overwhelming. However, there are steps you can take to learn how to relax. Even daily activities like grocery shopping or being stuck in traffic can be stressful. Work deadlines, managing children, or dealing with a difficult relationship can leave you feeling frustrated.
What is stress?
When you feel overwhelmed or unable to handle a situation, your body may react negatively. The "fight or flight" response is triggered, preparing you to either confront the challenge or escape from it, which ultimately creates stress.
Jonathan C. Smith, PhD, a psychology professor at Roosevelt University, founding director of the university’s Mindfulness Initiative, and author of several books on relaxation, explains:
"Living a stress-free life is neither healthy nor safe. We need a certain level of challenge to sustain life."
However, excessive stress can be harmful to your health. Some situations, such as the isolation many experienced during the pandemic, can cause prolonged stress, which may lead to serious health issues.
Shurtleff notes that feeling overwhelmed by events like a global pandemic is completely normal, but finding ways to relax is equally important. He practices yoga about three times a week and uses a treadmill daily to help manage his anxiety.
He said: "Chronic stress can significantly impact our body and brain, leading to severe long-term conditions such as anxiety and depression."
2. How to reduce stress?
Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States report feeling stressed or anxious daily. Here are 16 simple ways to help reduce stress and anxiety:
2.1 Exercise
Exercise is one of the most important things you can do to combat stress. It may seem counterintuitive, but putting physical stress on your body through exercise can actually help reduce mental stress. People who exercise regularly tend to experience less anxiety than those who do not.
There are several reasons behind this:
- Stress Hormones: Exercise reduces the body’s stress hormones such as cortisol over time. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
- Improved Sleep Quality: Regular exercise can improve your sleep, which is often negatively affected by stress and anxiety. When you work out consistently, you may feel more capable and confident in your body, which in turn fosters a healthier mindset.
Try to find an exercise routine or physical activity that you enjoy, such as walking, dancing, hiking, or yoga. Activities that involve repetitive movements of large muscle groups such as walking or jogging can be particularly effective in reducing stress.
2.2 Supplementing with micronutrients
Adding certain nutrients to your diet can help reduce stress and anxiety:
- Lemon balm: A member of the mint family, lemon balm has been studied for its anxiety-reducing effects.
- Omega-3 fatty acids: One study found that medical students who took omega-3 supplements experienced a 20% reduction in anxiety symptoms.
- Ashwagandha: This herb is commonly used in Ayurvedic medicine to manage stress and anxiety. Some studies suggest it is indeed effective.
- Green tea: Rich in polyphenol antioxidants, green tea offers various health benefits. It may also help reduce stress and anxiety by increasing serotonin levels.
- Valerian root: A well-known sleep aid, valerian root has calming properties due to its valeric acid content, which interacts with gamma-aminobutyric acid (GABA) receptors to ease anxiety.
- Kava kava: A member of the pepper family, kava kava has long been used as a sedative in the South Pacific. It has gained popularity in Europe and the U.S. for managing mild stress and anxiety.
Some supplements may interact with medications or cause side effects, so it's best to consult your doctor if you have any health conditions.
2.3 Use essential oils or scented candles
Using essential oils or burning scented candles can help alleviate stress and anxiety. Certain scents are particularly soothing. Here are some of the most calming fragrances:
- Lavender
- Rose
- Vetiver
- Bergamot
- Chamomile
- Neroli
- Frankincense
- Sandalwood
- Ylang-ylang
- Orange or orange blossom
- Geranium
2.4 Reduce your caffeine intake
Caffeine is a stimulant found in coffee, chocolate, and energy drinks. High doses can increase anxiety levels. People have different thresholds for how much caffeine they can tolerate.
If you notice that caffeine makes you feel jittery or anxious, consider cutting back. While many studies suggest that moderate coffee consumption can be beneficial for health, it may not be suitable for everyone.
2.5 Write it down
One way to manage stress is to write everything down. While jotting down what’s stressing you out is one approach, another is to write about what you’re grateful for.
Gratitude can help reduce stress and anxiety by shifting your focus to the positive aspects of your life.
2.6 Chew gum
For a quick and easy stress reliever, try chewing a piece of gum. Research shows that people who chew gum tend to feel better overall and experience less stress.
This could be because chewing gum produces brain wave patterns similar to those of relaxed individuals. Another explanation is that it boosts blood flow to the brain. Additionally, a recent study found that stress reduction was most effective when people chewed more vigorously.
2.7 Spend time with your loved ones
Social support from friends and family can help you navigate stressful times. Being part of a close-knit social network fosters a sense of belonging and self-worth, which can be especially valuable during difficult moments.
One study found that, for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect, known as the “tend-and-befriend” response, contrasts with the traditional "fight-or-flight" reaction.
However, both men and women benefit from strong friendships. Another study revealed that individuals with the fewest social connections were more likely to experience depression and anxiety.
2.8 Laugh more
It’s hard to feel anxious when you’re laughing. Laughter is great for your health and can help relieve stress in several ways:
- Reducing your body's stress response
- Relaxing your muscles
In the long run, laughter can also strengthen your immune system and improve your mood. A study on cancer patients found that those who participated in laughter therapy experienced greater stress relief than those who were simply distracted.
2.9 Learn to say no
Not all factors of stress are within your control, but some are. Taking charge of the aspects of your life that you can change and that are causing you stress can make a big difference.
One effective way to do this is by saying "no" more often.
This is especially important if you feel overwhelmed by taking on more than you can handle. Overcommitting yourself can lead to burnout. Being selective about your responsibilities and saying no to unnecessary obligations can help reduce stress levels.
2.10 Avoid procrastination
Another way to manage stress is by staying on top of your priorities and avoiding procrastination.
Putting things off can force you into reactive mode, leaving you scrambling to catch up. This can increase stress, negatively impact your health, and disrupt your sleep quality.
To stay on track, develop a habit of creating a prioritized to-do list. Set realistic deadlines and work through your tasks systematically. Tackle essential tasks as soon as possible and give yourself uninterrupted work periods. Constant task-switching or multitasking can also contribute to stress.
2.11 Take a yoga class
Yoga has become a popular method for stress relief and overall wellness across all age groups. While there are various styles of yoga, most share a common goal: connecting the body and mind.
Yoga primarily achieves this by enhancing body awareness and mindful breathing. Several studies have explored yoga’s effects on mental health. Overall, research suggests that yoga can boost mood and may even be as effective as antidepressant medications in treating depression and anxiety.
However, many of these studies are limited, and more research is needed to understand exactly how yoga reduces stress. Its benefits seem to stem from its effects on the nervous system and the body’s stress response.
Yoga may help lower cortisol levels, blood pressure, and heart rate while increasing gamma-aminobutyric acid (GABA), a neurotransmitter known to play a role in mood regulation.
2.12 Mindfulness practice
Mindfulness refers to practices that anchor you in the present moment. It can help counteract the anxiety-inducing effects of negative self-thoughts. Several approaches can enhance mindfulness, including mindfulness-based cognitive therapy, mindfulness-based stress reduction, yoga, and meditation.
A recent study on university students found that mindfulness can help improve self-esteem, which in turn reduces symptoms of anxiety and depression.
2.13 Cuddling
Hugging, kissing, cuddling, and physical intimacy can all help reduce stress. Positive physical touch triggers the release of oxytocin while lowering cortisol levels. This can help decrease blood pressure and heart rate, both of which are physiological symptoms of stress. Interestingly, humans are not the only species that cuddle to relieve stress; chimpanzees also comfort their stressed friends through affectionate gestures.
2.14 Listening to Soothing Music
Listening to music can have a deeply relaxing effect on your body. Slow-tempo instrumental music can induce a relaxation response by lowering blood pressure, heart rate, and stress hormones. Certain types of classical and Celtic music can be particularly calming, but simply listening to music you enjoy can also be effective. Natural sounds are also soothing, which is why they are often incorporated into relaxation and meditation music.
2.15 Deep breathing
Mental stress activates your sympathetic nervous system, signaling your body to enter “fight or flight” mode. During this response, stress hormones are released, causing physical symptoms such as a faster heartbeat, rapid breathing, and constricted blood vessels.
Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response. There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration.
The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you inhale deeply through your nose, your lungs fully expand, and your abdomen contracts. This helps slow your heart rate and promotes a sense of calm.
2.16 Spending time with your pet
Having a pet can help reduce stress and improve your mood. Interacting with pets triggers the release of oxytocin, a brain chemical that promotes positive emotions.
Owning a pet can also relieve stress by giving you a sense of purpose, keeping you active, and providing companionship, all of which help reduce anxiety. While stress and anxiety may arise from work or personal life, there are many simple ways to ease the pressure you feel.
If these methods do not alleviate your condition, consider visiting a healthcare provider who can assess your situation and recommend the most effective treatment for you.
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