Expert Tips on How to Reduce Stress
Written by Leslie K. Hughes
Medically reviewed by Dr. Ariella Morrow
However, it is important to note that research has found that some level of stress is good for you. Tests have been done on rats that show that “stressed rats performed better on a memory test two weeks after the stressful event, but not two days after the event. Using special cell labeling techniques, the researchers established that the new nerve cells triggered by the acute stress were the same ones involved in learning new tasks two weeks later.”
But, that is not the case for chronic and emotional stress. These types of stress lead to stress-related illnesses and death. So, it’s key that effort is put into ensuring that the amount of stress you’re experiencing is the right amount and not damaging to your physical and mental health. When the stress becomes overwhelming and/or chronic, that’s when you know it’s time to get it under control.
Read on to find out some of the best ways to reduce stress that may be causing you more harm than good.
Top Ways to Reduce Stress
What works to reduce stress doesn’t look the same for everyone. Some people may find that when they’re stressed, they want to be surrounded by other people for support. Other people may find that when they’re stressed, they need to be alone to heal.
In addition to that, what works for you one day may not work for you the next.
That’s why we have chosen to cover a wide range of tips for relieving stress so that you may have a bunch to choose from if and when the time comes.
Quick Fixes For Stress
When you need to relax fast and are in a safe and comfortable place like home, here are some of the best ways to help melt that stress away.
PHONE A FRIEND
If need to talk through your stress with someone immediately, pick up the phone and call a friend that you know will be able to help you calm down in the moment. Though they may not be able to provide you with answers or fixes for the long term, they can help you feel better now.
ASK FOR A HUG
Studies have shown that oxytocin is released when you come into physical contact with someone (e.g. a hug), which is why oxytocin is nicknamed the “cuddle hormone.” So, if you’re feeling stressed, asking someone you love to hug you has the power to immediately bring your stress levels down.
TAKE A DEEP BREATH
Stress can become overwhelming quickly, so when you feel it coming on, take just 1 minute of your time to do deep breathing. Breathe in through your nose, starting with your diaphragm and then up through to your lungs. Then breathe out through your mouth. Repeat this cycle for one minute.
Quick Stress Relieving Tips to Make Habits
If stress is something you find yourself experiencing on a regular basis, then you will want to work as many of the below exercises into your life as possible. Rather than just using this when you are in the moment of stress, you can also use them as preventative care that may help keep some of the stress from happening in the first place.
ART
Taking your mind off of what’s causing your stress and switching gears into doing something creative with your mind and your hands or body is a great way to reduce your stress. Art can come in all sorts of forms. You can draw, paint, color, sew, craft, dance, and more and chances are good your stress levels will go down. After a long day of work, you may find that doing art is your way to end things on a good note and start the next day feeling more refreshed.
MEDITATE
The Mayo Clinic states that “meditation can give you a sense of calm, peace, and balance that can benefit both your emotional well-being and your overall health. And these benefits don’t end when your meditation session ends. Meditation can help carry you more calmly through your day and may help you manage symptoms of certain medical conditions.” So really, you have no reason not to meditate. If you feel intimidated, start with just 5 minutes a day and then start to build from there.
PROGRESSIVE MUSCLE RELAXATION
This type of exercise helps to relax the muscles in your body by focusing on one group at a time.
Close your eyes and take a few deep breaths
Keeping your eyes closed, start with your head and tense all of the muscles you can in that area
Hold for 10 seconds
Then release all tension
Stay relaxed for 20 seconds
Move down to the next group of muscles and repeat steps 2-4 until you’ve worked your way down your entire body
Let your entire body go limp and feel what it feels like to truly relax
BREATHWORK
One of the best relaxation responses to stress is breathing. There are several different breathing exercises you can do to help relieve your stress that will help you in the moment of stress but can also, over time, help to reduce the chances of the stress popping up in the first place.
Box breathing is a great technique to use for getting rid of stress in the moment.
Close your eyes
Breathe in through your nose for a count of four
Hold your breath at the top for four seconds
Slowly exhale for 4 seconds
Repeat steps 2-3 ideally for 4 minutes, or until you feel calm again
WALK
We all sit far more than we should. In fact, a study found that “even after adjusting for physical activity, sitting for long periods of time was associated with worse health outcomes including heart disease, Type 2 diabetes, and cancer. Sedentary behavior can also increase your risk o dying, either from heart disease or other medical problems.”
Add into that mix the stress you’re experiencing, and you’ve got a recipe for disaster. Thankfully, we have a solution and you really don’t need anything to do it but time. Studies show that even just 10 minutes of a brisk walk can help reduce your stress. So, even if you don’t have a lot of time to spare, use it to head outside and walk around your neighborhood.
Long-Term Stress Relieving Tips
Preventative care is always better than prescriptive care, so to help keep your stress from developing in the first place, add these things to your life.
EXERCISE
Regular exercise does wonders for your mental health, so aim to work out at least 3 days a week. Exercise can range from walking to a session at the gym to a spin class and more.
EAT WELL
Emotional eating is a problem that plagues many people. And in those times of stress, people are more likely to reach for food that does more harm than good by causing a spike in your blood sugar. The crash following that can lead to even more stress.
So, try to eat a well-balanced diet that helps keep your body strong to combat stress on its own.
TALK TO A PROFESSIONAL
If stress is a constant in your life and you can’t seem to shake it, it may be time for you to talk to a professional to work through some of the things that are causing you stress. Virtual therapy is more popular than ever right now and provides a convenient and effective way to get help.
Overview
While a little bit of stress here and there is good, when it starts to become a part of your everyday life, then you are heading down a path of destruction. But don’t worry – there is hope.
By implementing some immediate, short-term, and long-term stress-relieving activities into your life, you will find that you can get a handle on your stress and no longer allow it to control your life.
Some of the best ways to get rid of stress include breathwork, exercise, eating well, talking to a professional, getting a hug from a friend, and walking.
