Stress can often feel overwhelming, leading to both mental and physical strain. Fortunately, there are plenty of effective strategies to help reduce it. Based on scientific research, here are some proven methods to help you manage stress.
Listen to Music
Music can have a calming effect on the brain and body, especially when you’re listening to songs you know and love. Why not create a playlist of soothing and favorite songs ready for when life feels overwhelming? Even playing a musical instrument can help reduce stress levels.
Maintain a Balanced Diet
A diet rich in vitamins and minerals is one of the best ways to lower stress. This is supported by Harvard T.H. Chan, who writes, “A balanced diet can support a healthy immune system and the repair of damaged cells. It provides the extra energy needed to cope with stressful events.”
Get Adequate Sleep
While this step may be easier said than done, sleep affects your mood, energy levels, and stress tolerance. Try going to bed earlier so you can get eight hours each night. It may help to try and establish a relaxing bedtime routine where you can wind down, such as having a calming bath or reading before bed.
Practice Deep Breathing
Better Health writes, “Scientific studies have shown that controlling your breath can help to manage stress and stress-related conditions.” You should engage in diaphragmatic breathing to help lower your stress levels. It’s an exercise that can be done anywhere, which is what helps to quickly alleviate stress.
Engage in Physical Activity
Ensuring that you regularly exercise is a great way to reduce stress levels. Exercise lowers the hormone that causes stress, which then lifts your mood. You can take part in any physical activity that you’re going to enjoy, such as yoga, walking, or swimming.
Meditate Regularly
Meditation helps with focus and clearing the mind. There are various techniques you can try, and sometimes you need to do a few to see what works best for you. Mediation techniques to try include mindfulness and guided meditation. Try practicing it in a quiet place or during activities such as walking.
Yoga
Yoga is an exercise known to help reduce stress because it combines physical postures, breathing techniques, and meditation. The best form of yoga for stress is Hatha yoga, which includes physical exercises and breathing. You can practice from the comfort of your home or head to a class.
Practice Mindfulness
Mindful writes, “Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” Regular mindfulness can decrease the intensity of stress. Try mindfulness techniques when eating, walking, or even doing daily chores.
Keep a Journal
Writing down your thoughts and feelings is an effective way to reduce stress. This is because it gives you a moment to reflect on how you’re feeling and provides you with your own personal perspective. It can also be a release for any bottled-up emotions you’ve been feeling.
Spend Time in Nature
Being out in nature is a well-known way to reduce stress and anxiety. Taking part in activities such as hiking, gardening, or even a walk in the park can be a beneficial way to improve your mood. Use it as a way to disconnect from technology and really become one with the outdoors.
Practice Gratitude
The CDC writes, “Gratitude may be the best-kept secret to help reduce stress and feel better. Practicing gratitude every day can improve your physical and emotional well-being.” There are many ways you can practice gratitude, such as through journaling or saying what you’re grateful for in the morning or evening.
Engage in Leisure Activities
If you have any hobbies or leisure activities that you enjoy doing, then these can be a great distraction from stress. This could include activities such as reading, crafting, or playing games. Anything you find soothing is going to help reduce stress, so try to incorporate this into your everyday routine.
Perform Acts of Kindness
Helping others is a way to improve not only your mood but the mood of other people. It works by reducing your stress levels, as small acts of kindness can have a huge impact on your mental wellbeing. You may want to try volunteering or even helping out your friends and family when they need it.
Use Relaxation Techniques
Relaxation techniques include progressive muscle relaxation, guided imagery, and autogenic training. These techniques help decrease muscle tension and slow your heart rate. They are best practiced in short sessions during the day and will help relax your muscles and release tension.
Reduce Caffeine Intake
Too much caffeine can have negative effects on your stress levels. For example, Verywell Mind writes, “High amounts of caffeine can lead to the negative health effects associated with prolonged elevated levels of cortisol (as in chronic stress).” You may want to think about replacing caffeinated drinks with herbal teas.
Set Realistic Goals
Overwhelming yourself with unrealistic goals will only increase your stress levels. Instead, think about achievable goals or break big tasks into more manageable steps. Celebrating small activities will also keep you motivated and reduce stress.
Use Aromatherapy
Many essential oils, such as lavender, chamomile, and sandalwood, can release stress. The smells help to calm the body and send it into relaxation. You can use diffusers or put essential oils in the bath for the best experience. Aromas are scientifically known to trigger positive sensory responses in the brain.
Limit Social Media Exposure
Constantly being on social media can increase stress levels as you’re looking into other people’s seemingly perfect lives and wondering why yours can’t be like that. Limiting your time on social media or cutting it out entirely gives you time to focus on yourself.
Seek Professional Help
If you find that quick fixes aren’t helping, then it may be time to seek professional help. Therapy can be helpful for anyone suffering from chronic stress, as professionals will come up with strategies that suit you to help reduce it. Consider therapy if things are overwhelming or you’re dealing with things on your own.
