Many individuals experience stress on a daily basis. The stress may be a result of various aspects of everyday life such as work, family problems, health worries, and financial responsibilities. Your susceptibility to stress can be influenced by certain factors. These factors may include:
-
genetics
- level of social support
- coping style
- personality type
- discrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors
- childhood trauma
- your profession
Supporting your overall health involves reducing as much as possible the chronic stress of daily life, which has the potential to heighten the likelihood of experiencing health conditions such as heart disease, anxiety disorders, and depression.
Natural stress relief
1. Exercise and yoga
Exercise is considered one of the most effective ways to reduce stress as it naturally stimulates the brain to release endorphin chemicals. These chemicals function similarly to the body’s natural painkillers and mood-enhancers.
According to research, individuals who are inactive tend to experience an amplified version of the negative impacts of stress on the body, which is referred to as the “stress-induced/exercise deficient” phenotype.
Regular exercise is protective because it regulates various metabolic and psychological processes in the body, including reinforcing our natural circadian rhythms, sleep/wake cycles, moods, and blood sugar levels. This protection is due to our reaction to stress, which manifests as changes in our neuro-endocrine systems.
Engaging in exercises enhances insulin sensitivity, raises awareness of hunger levels, boosts self-esteem and confidence, enhances mental processing, and reduces the risk of depression. Additionally, exercise plays a crucial role in addressing sleep issues by promoting quality sleep, which plays a key role in hormonal regulation and body recovery.
The benefits of yoga, such as reinforcing the “mind-body connection,” improving body image (especially in women), aiding in sleep, and managing anxiety, have been demonstrated.
An examination of more than 35 clinical trials, which evaluated the impacts of consistent yoga practice on stress levels and health, revealed that yoga, on the whole, presents notable enhancements in a range of physical and psychological health indicators for most individuals.
Are you searching for a more powerful method to experience the advantages of exercising? Achieve this by incorporating uplifting music into your workout routine. Studies show that listening to music has a positive effect on the psycho-biological stress system, aids in activating the parasympathetic nervous system, reduces recovery time, and contributes to hormonal balance and overall brain function improvements.
One more excellent method to reduce stress is by engaging in forest bathing. Forest bathing involves immersing yourself in the naturally beautiful and health-enhancing environment of a forest, utilizing your different senses like sight, hearing, smell, and so on.
According to scientific research, engaging in this activity is meant to be a highly tranquil and optimistic encounter that offers a range of health advantages. A study has demonstrated that the substances found in trees have the ability to reduce levels of stress hormones in both males and females.
2. Meditation/Devotional prayer
Both meditation and healing prayer have been shown to effectively alleviate stress, aiding individuals in managing worry, anxiety, and attaining tranquility of mind. What’s more, they can be easily practiced at any time of the day and in the comfort of one’s own home, without the requirement of a therapist, practitioner, or program, making them an unquestionable choice.
Meditation and prayer have been utilized for thousands of years to enhance well-being and interpersonal connection. However, contemporary findings have also supported their efficacy through scientific evidence. Exercises involving breathing are a key aspect of this.
Natural stress relief meditation and mindfulness-based stress reduction involve practicing simple mental techniques for as short as 10–15 minutes once or twice daily with the aim of promoting mindfulness and reducing stress or anxiety.
Other types of meditation have been proven to reduce stress-related physical reactions, enhance cognitive awareness, and aid individuals in resolving emotional and physical issues, such as anxiety, depression, impaired mental well-being impacting overall life satisfaction, attention difficulties, substance abuse, eating patterns, sleep disturbances, pain, and weight gain.
3. Acupuncture
Acupuncture is being used more and more to treat various stress-related conditions, such as psychiatric disorders, autoimmune or immunological-related diseases, infertility, anxiety, and depression. Studies have shown that acupuncture treatments cause alterations in the cardiovascular and immune systems, promoting the growth of protective T-cells and aiding in cellular immuno-responses.
Studies have demonstrated that acupuncture, due to its ability to regulate the nervous system, is highly effective in reducing stress for patients recuperating from heart disease. As a result, it positively impacts blood pressure levels, circulation, hormones, and various other factors.
4. A nutrient-dense diet
Your brain can better manage stress and your entire body can benefit from a consistent intake of nutrients such as essential vitamins, trace minerals, healthy fats, electrolytes, amino acids, and antioxidants. This also serves as a valuable weight loss tip for both women and men.
When it comes to natural stress relief, there are certain foods that are highly nutritious.
- Foods high in B vitamins (which the body uses to convert nutrients to energy) — raw or cultured dairy products, cage-free eggs, grass-fed beef, wild-caught fish, poultry, brewer’s yeast and green leafy vegetables.
- Foods high in calcium and magnesium — as relaxing minerals and electrolytes, calcium and magnesium are important for relaxing muscles, relieving headaches and helping you sleep. Try unsweetened organic yogurt, wild-caught salmon, beans/legumes, leafy green veggies, cruciferous veggies like broccoli, avocados and nuts.
- High-protein foods — foods with protein provide amino acids that are needed for proper neurotransmitter functions.
- Healthy fats and omega-3 fatty acids — cold-water, wild-caught fish like salmon or sardines can reduce inflammation and help stabilize moods, plus omega-3s are great for the brain, development and heart health. Other healthy fats that support brain health include nuts/seeds, avocado, olive oil and coconut oil.
On the contrary, in order to lower stress levels, it is advisable to avoid certain foods.
- Packaged or sugary foods — processed, refined foods or those with added sugar can give you blood sugar highs and lows throughout the day, increasing anxiety and causing cravings and fatigue.
- Too much alcohol or caffeine — both alcohol and caffeine can cause or worsen anxiety, make you dehydrated, interfere with sleep leaving you tired, and make you unable to cope with stress well.
- Refined vegetable oils — imbalances in polyunaturated fatty acids, meaning getting much more omega-6s than omega-3s from your diet, are tied to metabolic damage, inflammation and even poor gut health, which can affect mental processes.
5. Minimize phone use and screen time
Excessive use of smartphones, computers, and tablets can contribute to elevated stress levels, as indicated by a 2021 literature review that highlights various studies correlating increased stress levels and mental health disorders with extensive smartphone usage.
Spending excessive amounts of time using screens is connected to diminished psychological well-being and heightened stress levels in both adults and children. Moreover, screen usage might have an adverse impact on sleep, thereby contributing to an increase in stress levels as well.
6. Practice self-care
One way to potentially decrease your stress levels is by dedicating time for self-care. This can be achieved by incorporating practical examples such as:
- going for a walk outside
- taking a bath
- lighting candles
- reading a good book
- exercising
- preparing a healthy meal
- stretching before bed
- getting a massage
- practicing a hobby
- using a diffuser with calming scents
- practicing yoga
Engaging in self-care is generally linked to reduced stress levels and an enhanced quality of life, whereas neglecting self-care is correlated with an increased vulnerability to stress and burnout. Allocating time for oneself is crucial for maintaining a healthy lifestyle, particularly for individuals who are prone to high levels of stress, such as nurses, doctors, teachers, and caretakers.
Self-care can be simple and uncomplicated. It involves taking care of your well-being and happiness. Certain scents, like those from candles or essential oils, can have a soothing effect. Here are some calming scents to consider:
- lavender
- rose
- vetiver
- bergamot
- Roman chamomile
- neroli
- frankincense
- sandalwood
- ylang-ylang
- orange or orange blossom
- geranium
The practice of using scents for enhancing your mood is referred to as aromatherapy, which has the capability to reduce anxiety and enhance sleep quality.
7. Try journaling
In terms of logical progression, rewriting the given text could be as follows: Expressive writing or therapeutic writing, known as journaling, has been found to have potential benefits such as stress and anxiety reduction, as well as serving as a positive outlet for thoughts and emotions. A study conducted in 2018 observed that this type of writing can be advantageous for individuals dealing with chronic health conditions, including but not limited to mental health conditions such as depression.
They mentioned that engaging in regular journaling might be associated with an improved quality of life, increased engagement in proactive self-care actions, and the adoption of other beneficial behaviors like adhering to prescribed medications. If desired, one can also explore guided journals for a more focused and expressive writing experience.
8. Reduce your caffeine intake
Caffeine is found in coffee, tea, chocolate, and energy drinks, and it acts as a stimulant for the central nervous system. A 2021 review of literature suggests that excessive intake of caffeine can potentially exacerbate anxiety. Additionally, consuming too much caffeine can negatively affect sleep, which in turn might lead to heightened symptoms of stress and anxiety.
Different individuals have varying levels of tolerance for caffeine. If caffeine causes restlessness or uneasiness, placing emphasis on reducing its consumption could involve substituting regular coffee or energy drinks with decaffeinated coffee, herbal tea, or water.
While coffee has health benefits if consumed moderately, it is advised to limit caffeine intake to less than 400 mg per day, which is equivalent to 4-5 cups (0.9-1.2 L) of coffee. However, individuals who are sensitive to caffeine may suffer from heightened anxiety and stress even after consuming a lower amount of caffeine. Thus, it is crucial to take your tolerance into consideration.
9. Spend time with friends and family
Getting social support from friends and family during challenging periods and managing stress can be beneficial. A study conducted in 2019 on a group of 163 Latinx college-age young adults found a link between experiencing lower levels of support from friends, family, and romantic partners and higher levels of loneliness, depressive symptoms, and perceived stress.
If you lack friends or family to rely on and feel lonely, social support groups could be beneficial for your mental health. Joining a club, sports team, or volunteering for a cause you value may be worth considering.
10. Create boundaries and learn to say no
While some stressors are beyond your control, others can be managed. Overburdening yourself can heighten your stress levels and restrict the time you can allocate for self-care.
If you find yourself feeling overwhelmed, one possible way to alleviate stress and safeguard your mental well-being is by increasing your frequency of saying “no.” This is particularly crucial when you have assumed tasks beyond your capacity, as managing multiple responsibilities can result in feelings of being overburdened.
Reducing your stress levels can be achieved by being discerning about what tasks you accept and by refusing unnecessary additions to your workload.
Setting boundaries is a beneficial method for safeguarding your well-being, particularly when dealing with individuals who contribute to your stress. This can involve something as uncomplicated as requesting that a friend or family member refrain from unexpected visits or canceling regular plans with a friend in order to have more personal space.
