Stress… I see it every day. Ever since the start of the pandemic 2 years ago my patients tell me their stress levels are higher than ever. My patients often ask me if some of their tension and discomfort in their neck and or back may be related to stress. The answer is yes. Stress effects all of us in many ways, psychologically, emotionally and last but not least physically.
Stress and anxiety are common experiences for many people. In fact, millions of adults in the United States say they feel stress or anxiety daily. The goal of this blog is to help provide ideas and suggestions on how you can help relieve stress.
Most of this information comes from an article written by Jillian Kubala, MS RD and Kerri-Ann Jennings, MS, RD and Medically reviewed by Danielle Wade, LCSW and published in the Healthline newsletter January 2022.
Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.
What’s more, factors such as genetics, level of social support, coping style, and personality type influence a person’s vulnerability to stress, meaning that some people are more likely to become stressed than others.
Minimizing the chronic stress of daily life as much as possible is important for overall health. That’s because chronic stress harms health and increases your risk of health conditions such as heart disease, anxiety disorders, and depression.
It’s important to understand that stress isn’t the same as mental health disorders such as anxiety and depression, which require treatment from medical professionals. Although the tips below may relieve many types of stress, they may not completely relieve stress in people with these conditions.
Here are 15 evidence-based ways to relieve stress:
1. Get more physical activity Exercise is my favorite form of stress relief. We are designed to move and by exercising regularly or even just moving on a consistent basis your body and mind will thank you.
Many studies have shown that engaging in physical activity helps reduce stress levels and improve mood, while sedentary behavior may lead to increased stress, poor mood, and sleep disturbances.
If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.
Your diet affects every aspect of your health, including your mental health.
Studies show that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels.
Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.
Plus, not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients that are essential for regulating stress and mood, such as magnesium and B vitamins. Minimizing your intake of highly processed foods and beverages and eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. In turn, this may improve your resilience to stress.
Smartphones, computers, and tablets are an unavoidable part of everyday life for many people. While these devices are often necessary, using them too often may increase stress levels.
A number of studies have linked excessive smart phone use and “iPhone addiction” with increased levels of stress and mental health disorders.
Spending too much time in front of screens in general is associated with lower psychological well-being and increased stress levels in both adults and kids.
Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels.
Several vitamins and minerals play an important role in your body’s stress response and mood regulation. A deficiency in one or more nutrients may affect your mental health and ability to cope with stress.
For example, when you’re chronically stressed, your magnesium levels may become depleted.
Since this mineral plays an important role in your body’s stress response, it’s important to make sure you’re getting enough each day. Supplementing with magnesium has been shown to improve stress in chronically stressed people.
An 8-week study in 264 people with low magnesium found that taking 300 mg of this mineral daily helped reduce stress levels. Combining this dose of magnesium with vitamin B6 was even more effective.
Other supplements, including rhodiola, B vitamins, and L-theanine, have been shown to help reduce stress as well.
However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you’re interested in using supplements to help relieve stress.
Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:
- going for a walk outside
- taking an Epsom Salts bath
- lighting candles
- reading a good book
- preparing a healthy meal
- stretching before bed
- getting a massage
- practicing a hobby
- getting Chiropractic treatments/adjustments
- practicing yoga
Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout.
Taking time for yourself is essential in order to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.
Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness.
Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:
- Roman chamomile
- orange or orange blossom
6. Reduce your caffeine intake
Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system. Consuming too much may worsen and increase feelings of anxiety. Plus, overconsumption may harm your sleep. In turn, this may increase stress and anxiety symptoms.
People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated herbal tea or water.
Although many studies show that coffee is healthy in moderation, it’s recommended to keep caffeine intake under 400 mg per day, which equals 4–5 cups (0.9–1.2 L) of coffee total per day.
Still, people who are sensitive to caffeine may experience increased anxiety and stress after consuming much less caffeine than this, so it’s important to consider your individual tolerance.
Social support from friends and family may help you get through stressful times and cope with stress.
Having a social support system is important for your overall mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.
Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.
Taking control over your personal life may help reduce stress and protect your mental health.
One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, because juggling many responsibilities may leave you feeling overwhelmed.
Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.
Plus, creating boundaries — especially with people who add to your stress levels — is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or not taking on more than you can handle at your workplace.
Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.
Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality.
If you find yourself procrastinating regularly, it may be helpful to get in the habit of making a to do list organized by priority. Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done today and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself. Also stay on time best you can- running late can also be stressful in itself as well.
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness.
Several studies show that yoga helps reduce stress and symptoms of anxiety and depression. Plus, it can promote psychological well-being.
These benefits seem to be related to its effect on your nervous system and stress response.
11. Practice mindfulness
Mindfulness describes practices that anchor you to the present moment.
Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy.
Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety.
Human touch may have a calming effect and help you better cope with stress.
For example, studies show that positive physical contact may help relieve stress and loneliness.
These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress.
13. Spend time in nature
Spending more time outside may help reduce stress.
Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress.
A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness.
Hiking and camping are great options, but some people don’t enjoy — or have access to — these activities. Even if you live in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.
Mental stress activates your sympathetic nervous system, sending your body into fight or flight mode.
During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.
Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response.
Deep breathing exercises include 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 breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel at peace.
Having a pet may help reduce stress and improve your mood.
When you cuddle or touch your pet, your body releases oxytocin — a hormone that’s linked to positive mood.
Plus, studies show that pet owners — especially those who have dogs — tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods.
Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.
If you have any questions about this blog or about your health in general, please feel free to contact me at: [email protected]