There are various factors that can contribute to heightened stress levels, which many people experience on a daily basis. These factors include work, family issues, health concerns, and financial obligations. Additionally, certain factors can influence how susceptible individuals are to stress.
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
By reducing chronic stress in your daily life as much as possible, you can promote your overall health. The presence of chronic stress can elevate your vulnerability to health conditions such as heart disease, anxiety disorders, and depression.
Here are evidence-based ways to relieve stress.
1. Get more physical activity
Engaging in regular physical activity can be beneficial in reducing stress levels and enhancing mood, particularly when feeling stressed.
In a study lasting 6 weeks and involving 185 university students, it was discovered that engaging in aerobic exercise two times per week had a notable impact on reducing overall perceived stress and stress related to uncertainty. Additionally, the exercise routine led to a substantial improvement in self-reported depression.
If you are not currently active, it is recommended to begin with gentle activities like walking or biking as regular exercise has been proven to enhance symptoms of common mental health conditions like anxiety and depression. Opting for an activity that you find enjoyable may improve the likelihood of consistently practicing it in the future.
2. Eat a balanced diet
A 2022 research review indicates that individuals who consume a diet rich in ultra-processed foods and added sugar are more prone to perceiving elevated stress levels, thereby affecting their overall well-being, including their mental health.
The experience of being continually stressed can result in excessive eating and a preference for very enjoyable foods, which can have negative effects on your general well-being and emotional state. If you do not consume a sufficient amount of nutrient-rich whole foods, you may raise your chances of lacking key nutrients, like magnesium and B vitamins, that are necessary for managing stress and mood.
In order to ensure proper nourishment for your body, it is advisable to reduce consumption of highly processed foods and beverages and increase the intake of whole foods. This dietary adjustment may enhance your ability to cope with stress. Examples of whole food choices include:
- vegetables
- fruits
- beans
- fish
- nuts
- seeds
3. Minimize phone use and screen time
Excessive use of smartphones, computers, and tablets has been associated with higher stress levels and mental health disorders, as highlighted in a 2021 literature review that references multiple studies.
Excessive screen time is linked to reduced psychological well-being and heightened stress levels in adults and children. Furthermore, it may have a negative impact on sleep, thereby contributing to increased stress levels.
4. Practice self-care
One way to reduce stress levels is by dedicating time to practice self-care. This can be achieved through 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 commonly linked to reduced stress levels and enhanced quality of life, whereas not practicing self-care is connected to an increased susceptibility to stress and burnout.
It is crucial to allocate time for oneself to ensure a well-balanced and thriving life, particularly for individuals with high levels of stress such as nurses, doctors, teachers, and caretakers. Engaging in self-care does not necessarily require complexity or intricacy, but rather entails prioritizing one’s own wellness and contentment.
Here are a few scents that may be particularly calming when exposed to through candles or essential oils.
- lavender
- rose
- vetiver
- bergamot
- Roman chamomile
- neroli
- frankincense
- sandalwood
- ylang-ylang
- orange or orange blossom
- geranium
The practice of using scents to enhance your mood is known as aromatherapy. Aromatherapy has the ability to reduce anxiety and enhance sleep quality.
5. Try journaling
A 2018 study found that engaging in journaling can have positive effects on managing chronic health conditions, including mental health conditions, such as depression. Journaling serves as a helpful tool to alleviate stress and anxiety while offering individuals a constructive avenue to express their thoughts and emotions.
The researchers observed that maintaining a regular journal may have a correlation with an improved quality of life, increased engagement in self-care practices, and adoption of other beneficial behaviors like adherence to prescribed medications. If you desire a more focused and expressive writing experience, you can explore the option of a guided journal.
6. Time management strategies
If individuals have multiple commitments simultaneously, especially those pertaining to family, work, and health, they may experience feelings of anxiety. However, developing a plan for the subsequent essential tasks can alleviate this anxiety.
By utilizing effective time management strategies, individuals can alleviate their anxiety. Additionally, breaking down significant projects into smaller, more manageable steps can assist individuals in completing their tasks with reduced stress levels.
7. Cannabidiol oil
Cannabidiol (CBD) oil is obtained from the cannabis plant, but it does not include tetrahydrocannabinol (THC), the component responsible for inducing a high. While CBD oil could potentially aid in anxiety treatment, there is currently inadequate evidence to substantiate or refute its medicinal advantages.
In numerous alternative healthcare shops, CBD oil can be obtained without a prescription. In regions where medical cannabis is permitted, physicians might also have the capability to issue prescriptions for the oil.
8. Herbal teas
Numerous herbal teas claim to alleviate anxiety and promote better sleep. While the act of preparing and consuming tea can be soothing for individuals, specific teas might possess direct properties that effectively decrease anxiety levels by impacting the brain.
The findings of a small trial conducted in 2018 indicate that chamomile has the ability to modify levels of cortisol, which is a stress hormone.
9. Herbal supplements
Similar to herbal teas, there are many herbal supplements that assert to alleviate anxiety. Nevertheless, there is insufficient scientific evidence to substantiate these assertions. It is crucial to collaborate with a doctor who possesses knowledge about herbal supplements and their possible interactions with other medications.
10. Time with animals
Pets can provide support, love, and companionship. A study conducted in 2018 confirmed that pets can have benefits for individuals dealing with various mental health problems, such as anxiety. Although most individuals have a preference for cats, dogs, or other small animals, it is worth noting that furry animals are not necessarily required to offer support, which will be good news for those with allergies.
11. Reduce your caffeine intake
A 2021 review of literature on the subject indicates that caffeine, which is found in coffee, tea, chocolate, and energy drinks, acts as a stimulant for the central nervous system. Should one consume excessive amounts of it, anxiety symptoms may be exacerbated. Additionally, consuming too much caffeine may negatively impact one’s sleep, consequently leading to heightened levels of stress and anxiety symptoms.
If caffeine causes you to feel jittery or anxious, think about reducing your intake by replacing regular coffee or energy drinks with decaffeinated coffee, herbal tea, or water, as individuals have varying tolerances for caffeine.
Even though there are health benefits to drinking coffee in moderation, it is advisable to limit caffeine intake to no more than 400 mg per day, which is equivalent to consuming 4-5 cups (0.9-1.2 L) of coffee. However, those who are sensitive to caffeine may feel more anxiety and stress even with lower caffeine consumption, so it is crucial to take your tolerance into account.
12. Spend time with friends and family
Receiving social support from friends and family can assist in navigating challenging periods and managing stress. According to a 2019 study involving 163 Latinx young adults in college, there was a correlation found between reduced levels of support from friends, family, and romantic partners, and experiences of loneliness, depressive symptoms, and perceived stress.
If you find yourself feeling alone and lacking friends or family to rely on, it may be beneficial to join a club or sports team or participate in a cause that holds significance to you, as social support groups are crucial for your overall mental well-being.
13. Avoid procrastination
To maintain control over your stress, one method is to prioritize your tasks and refrain from delaying them during periods of low stress. Engaging in procrastination can hinder your productivity and result in a frantic rush to catch up, ultimately causing stress that can harm your health and sleep. Furthermore, it is worth noting that during stressful times, you may be inclined to procrastinate as a way to cope with the stress.
A study conducted in China included 140 medical students and found a connection between procrastination and higher levels of stress. Additionally, the study observed that procrastination and delayed stress reactions were linked to unfavorable parenting styles, such as punishment and rejection.
If you find that you often procrastinate, it might be beneficial to create a to-do list that is arranged according to priority. Set achievable deadlines for yourself and gradually tackle the tasks in the order they appear on the list. Occasionally, simply adding an item to the list can provide a sense of relief, even if it is not completed right away.
Focus on completing the tasks that require immediate attention today, allowing yourself dedicated blocks of uninterrupted time. Engaging in task-switching or multitasking can lead to additional stress.
14. Spend time in nature
According to studies, one healthy way to manage stress is by spending time in green spaces such as parks and forests, being immersed in nature. Increasing the amount of time spent outdoors may assist in reducing stress.
In a review of 14 studies, it was discovered that even spending just 10 minutes in a natural setting can have a positive impact on the mental well-being of college-aged individuals. This includes improvements in psychological and physiological markers such as perceived stress and happiness.
Some people may not enjoy or have access to hiking and camping, but even in urban areas, they can still find green spaces like local parks, arboretums, and botanical gardens.
Side notes
While stress is something that cannot be avoided, experiencing chronic stress can have a negative impact on both your physical and mental health. Thankfully, there are a number of strategies grounded in evidence that can assist you in decreasing stress levels and enhancing your overall psychological well-being.
Engaging in exercise, practicing mindfulness, dedicating time to a pet, limiting screen time, and increasing outdoor activities are all efficient strategies.
