The load of stress is increasing and the majority of citizens are beginning to feel the effects. According to a recent survey released by the American Psychological Association, Americans feel more anxious than ever about inflation, the pandemic, global uncertainty, and the recent invasion of Ukraine. Believed to be the root cause of 90% of all illnesses, stress is defined as your body’s response to any type of change that causes physical, emotional, or psychological pain. When we get stressed our fight or flight system becomes activated and releases the stress hormone known as cortisol. This is the chemical that increases our risk of other diseases and deregulates our entire nervous system.
In the short term, small amounts of stress make us more alert, faster and stronger. This has been necessary for survival when humans had to make quick decisions in the wild. While small amounts of stress may be necessary for survival, most of us are now living in chronic states of stress that can do terrible, lasting damage to the body. It can make our lives very hard causing symptoms like anxiety, depression, insomnia, hormone imbalances, lowered immunity, and weight gain. All of which increase the risk of developing chronic illnesses. According to the Mayo Clinic, stress that goes unchecked over time can eventually lead to even more serious health issues, including high blood pressure, heart disease, ulcers, allergies, and diabetes to name a few.
While this is not to be taken as clinical advice for treating various psychiatric disorders caused by stress as they may need their own course of treatment. In general, there are many steps we can all take to reduce our overall stress levels. Of course, what works for some, may not work for everyone. Be patient with yourself when looking for new ways to relax and find what feels comfortable to you! Below there are 20 common, proven ways to decrease stress to help spark some new ideas on how to relax. (Source) (Source)
1. Walk in Nature
A recent study, led by researcher Craig Anderson and his colleagues (including the Greater Good Science Center’s faculty director, Dacher Keltner), suggests nature walks can stimulate the same effects as meditation. She explains it as being filled with awe—the sense of being in the presence of something greater than ourselves that fills us with wonder. Studies also have shown trees are large carriers of phytoncides. These are airborne chemicals that plants give off to protect themselves from insects, they also carry high levels of antifungals and antimicrobial properties that when given off in the atmosphere, increase immune levels and help decrease stress.
2. Create Artwork or Craft
Art has always been a central structure to human societies, existing in many different forms across various cultures. More research over recent years and the popularity of art therapy has exploded to show how expressing oneself through arts and crafts has great benefits to our health and stress levels. Some of the ways doing simple crafts can help ease our stress levels is by providing a healthy distraction, stimulating hand-eye coordination as well as lowering blood pressure. Some easy yet stimulating crafts to try to include adult coloring books, knitting, paint by number sets, cake decorating, and photography.
3. Eat Healthy and Happy
Eating healthy may seem like advice always given when talking about our health. But what we consume plays a direct influence over how we feel. Our bodies convert what we eat into energy and other important internal chemical processes. Studies show that processed, fried, and fatty foods can actually increase stress levels and contribute to worse effects of anxiety. Of course, eating what makes you happy is essential too, so don’t beat yourself up if you splurge on an unhealthy meal once in a while. The important part is balance, and simply making sure your body gets enough nutrients and calories to feel good. Surprisingly enough, the emergence of new studies has shown the role our stomachs and digestive systems play in our mental health, with a majority of our serotonin actually being produced in our gut. The vagus nerve is a nerve that runs from our brain to our stomach and can be stimulated to help decrease physical symptoms of stress. Foods that are proven to be great for decreasing our stress levels include omega-filled foods such as salmon, spinach, lentils, and leafy greens. Medical advice also recommended a little chocolate here and there! Dark chocolate in particular is known for helping to regulate cortisol levels and even stabilizing the metabolism.
4. Take a Bath
Hot water is great for easing muscle tension and naturally decreasing physical stress on the body. Submergence in water can reduce pain and inflammation and also calm the nervous system directly reducing the levels of stress and anxiety in the body while improving your mood. Ice baths are also found to decrease anxiety by shocking the body out of fight or flight mode and helping regulate the nervous system. For added benefits try adding some bubbles or essential oils to a bath for the ultimate self-care experience. (Source)
5. Cuddle with a Pet
There is a reason emotional support animals have increased over recent years. People find comfort in their pets! And studies now show there is significant evidence to explain why. When we hug, cuddle, or comfort our animals our brains naturally release chemicals in the brain that decrease stress and promote feelings of happiness. So if you have ever found your mood dramatically increased when around dogs, cats, or other animals this may be why. Not only is this good for your health, but it also improves the cognitive abilities and immune systems of your pet. (Source)
6. Bring Fresh Flowers and Plants into Home
While animals are a great way to reduce stress, being a plant parent also has its benefits. Recent research from Texas A&M University has shown that being around plants greatly increases people’s concentration, focus, and memory. Plants can help stimulate both the mind and physical senses. Some of the best plants for reducing feelings of stress include lavender, rosemary, aloe, snake plant, and pothos. (Source)
7. Volunteer
Most of us feel good when we do something good for someone else. Recent studies from Harvard show numerous implications of volunteering one’s time and the effects on our mental and physical health. Not only is volunteering socially rewarding by providing us a connection to the community. Studies also show that volunteering can lead to a longer life and lower blood pressure. (Source)
8. Use Essential Oils
Aromatherapy is an ancient method used thousands of years ago by the Ancient Chinese to promote healing of the mind, body, and spirit. It stimulates the senses-specifically our scent and promotes a decreased perception of stress to the brain. When we smell pleasant smells, we naturally may feel more relaxed. Some of the most calming scents to give a try include lavender, rose, bergamot, chamomile, and orange blossom. Aromatherapy comes in various forms including essential oils, bath salts, bubble baths, lotions, and more. (Source)
9. Practice Positive Affirmations
Positive affirmations may feel silly for some at first but they actually have tons of backed evidence by psychologists worldwide. Positive affirmations are statements we say to ourselves repeatedly either in the mirror, when getting ready, on the way to work, before bed, etc to help reprogram our brains into thinking differently. When we talk out loud to ourselves it naturally helps reprogram our cognitions. Looking on the bright side increases hope and reduces stress, so sometimes forced optimism creates motivation which can help increase energy and self-esteem. Examples of positive affirmations may include:
- I can do anything I set my mind to.
- My well-being is extremely important. I am important.
- My beauty is not reflected by a number on a scale or simply what I look like.
- I deserve rest, peace, and happiness.
- I am powerful, loving, and deserving of compassion.
10. Go on an Adventure/Hike
Getting yourself filled with energy and even a little bit of “good” stress can be healthy to reduce chronic stress. One great way to get an adrenaline rush, exercise, and out into nature is by going on a hike. Not only does this connect one with nature but hiking can lead to a good physical adventure. Other activities some may enjoy include rock climbing, kayaking, water skiing, skateboarding, and others.
11. Laugh
Laughing is a great way to trigger the brain into releasing “feel good” chemicals such as endorphins and serotonin. Laughing has proven physical, emotional, and intellectual benefits
- Physical benefits — Laughter decreases your blood pressure and increases your heart rate. Your muscles become relaxed and the presence of endorphins in your body increases. When the muscles in our faces are stimulated to laugh or smile, this naturally releases these endorphins. So technically, one can essentially trick themselves into feeling happy by fake laughing/smiling.
- Emotional benefits — People like to be around a person who laughs and has a positive outlook. Laughing helps to find positive ways to face problems, connect with others and make humor out of a situation. Laughing relieves stress by making you feel better emotionally and naturally increasing one’s self-esteem.
- Intellectual benefits — When we have a positive outlook on life we naturally become more creative and intellectual. This can improve your confidence and morale.
12. Practice Yoga
Moving the body is so important to relieve muscle tension and decrease symptoms of stress. The health effects of yoga are never-ending and it is a practice that has been used for thousands of years dating back to Ancient India. The Mayo Clinic suggests yoga can help improve circulation, flexibility, and balance. This helps decrease the risk of various chronic diseases as well as fight symptoms of anxiety. Try an easy 10-minute yoga routine in the morning or night to stretch out your muscles and promote feelings of relaxation. (Source)
13. Purposeful Breathing
Intentional or purposeful breathing is something that will be taught with the yoga practice as discussed above but has its benefits in itself. When our nervous systems become dysregulated it is common for our breathing to become more rapid, and less oxygen to fill our lungs and bloodstream. By becoming more aware of our breathing, and able to stimulate and ease when our fight or flight kicks in. We can greatly reduce our physical effects of stress. Harvard research suggests creating a routine or habit to use the time to intentionally breathe. (Source)
14. Get Organized
Clutter could be contributing to your stress. Many psychologists say that our physical environment sometimes reflects our inner environment. Often when we feel more energized, creative, and motivated we tend to clean our spaces. Take a few minutes to reorganize your desk, room, table, or wherever you are. Sometimes it can be hard to get moving but little steps and starting in small pieces can help. (Source)
15. Take a Break from Devices
While technology has been great for advancements in society and gives us a way to socially connect with each other, especially during the pandemic. There are still risk factors to overusing social media, and technology in general. For one the blue light used in many smartphones and tablets is known to stimulate brain acuity, keeping us awake at night and contributing to insomnia. Constantly being on our phones can also stimulate social pressure to reply, respond and be active about what is happening in our life. Sometimes taking a step back and keeping a more private profile helps decrease the stress levels of certain individuals. (Source)
16. Practice Gratitude
Forming a habit of practicing gratitude can actually help rewire the brain to feel more positive, resilient, and increased self-esteem. It is important to not compare your situation to others when practicing gratitude but rather just be grateful for the things you can be positive about. Even if on some days it’s as little as waking up. Neuroscience has shown keeping a gratitude journal, in particular, has backed benefits of fighting depression and anxiety disorders. (Source)
17. Listen to Music
Music is an ancient form of art that is universally loved by most humans. Various studies have shown that music can directly impact one’s mood, psychological system, and overall health. The stimulation of various brain waves by different frequencies and music can reduce our stress response and create feelings of calmness, or even increased energy and happiness. (Source)
18. Get a Massage
Besides taking a hot bath, getting a massage is another amazing way to directly relieve stressed-out muscles and release tension in the body. Massage is known to improve blood circulation in the body and rid the bloodstream of toxins and decrease cortisol. (Source)
19. Plan a Self-Care Day
A manicure or pedicure may seem like an old classic in the self-care field but it truly does wonders. When we get “pampered” our self-esteem naturally increases. Not to mention the mini hand and foot massages and the great smelling lotions that come along with these. Some people with anxiety who tend to pick at their nails can greatly benefit from manicures as a way of decreasing this problem. Remember guys can get manicures and pedicures too as it is a great stress relief for all genders! Not into that? Give a face mask a try too! This is the perfect thing to pair with a hot bubble bath to give yourself the ultimate de-stressing, self-care night. Face masks help rejuvenate the skin, are easy to find, and come in a ton of different types, ingredients, and prices, for any budget. I personally love Beautycounter AHA Reflect Effect Face Mask that helps to resurface and exfoliate leaving your skin smooth and bright.
20. Get Adequate Sleep
One of the most important and vital things to do for your body is ensuring proper sleep and adequate rest. When we become sleep deprived cortisol is naturally released at higher levels, putting the body into a state of serious chronic stress. Sleep deprivation has been linked with long term stress, chronic diseases and even cognitive decline. Grown adults should be getting about 7-9 hours of sleep every night to ensure optimal health. (Source)