5 science-backed methods to stress relief.Stress is one of the most common mental health problems in the world. It can lead to headaches, digestive issues, and more, so it’s important to find ways to manage it.
There are a lot of ways to reduce stress, from passive strategies like procrastinating or numbing your emotions with alcohol and mindless entertainment to more proactive ones that help you build the tools you need to deal with stressful situations.
- Take Time Off
Stress can be a normal part of life, but chronic stress can lead to many health issues. It can cause a number of symptoms, including headaches, digestive problems, anxiety, and insomnia.
Fortunately, there are many ways to reduce your stress levels in the short-term and build more resilience. These science-backed methods can help you feel better in the long run.
Take time to think about how you can incorporate these strategies into your daily life. Keep in mind that not all of these will work for everyone, so you may need to try a few for a few days before you find one that works best for you.
- Exercise
Exercise can relieve stress and anxiety, increase energy, improve sleep and boost your mood. It can also help you cope with mental health problems, like depression or ADHD.
When you exercise, the level of chemicals in your brain — including serotonin and stress hormones — change. These changes boost your mood, reenergize you and give you more control over your life.
Aerobic exercise is especially beneficial for stress management. But any type of activity will provide benefits if you’re willing to put in the work.
- Get a Massage
A massage can have a huge range of benefits, from stress relief to mental health boosts. It can also help with a wide variety of medical conditions.
While it’s important to consult with your doctor before trying any new things, there is a growing body of scientific research that suggests a massage can be an effective treatment for certain illnesses and conditions.
It can help with pain and reduce anxiety, according to a study published in the International Journal of Neuroscience. It can also ease depression, improve sleep, and increase energy levels.
- Take a Walk in Nature
Many of us spend our days glued to screens. But research is showing that nature has a lot to offer.
Walking in nature can help your stress levels by lowering your cortisol and boosting your endorphins. Studies have shown that short walks of up to 16 minutes are also effective at revitalising cognitive function and stimulating creativity.
Taking a walk in nature also improves your immune system because of the terpenes that plants produce to repel pests. In fact, a study found that sleeping in rooms with terpene-enriched air increased the number of active immune cells.
If you’re looking for a fun way to keep kids engaged during your walk, consider creating a scavenger hunt. Make a list of items to be found on your walk, then have the kids find them.
- Get Help
Stress is a fact of life for many people. Longer work hours, more complicated tasks, uncooperative colleagues, and a demanding lifestyle can all add up to chronic stress.
Managing your stress isn’t always easy, but science-backed methods can help. By taking on a few small changes, you can reduce your stress and improve your overall health.
Cognitive behavioral therapy, also known as talk psychotherapy, can help change the way you think about stressful events or situations. It also teaches you techniques for dealing with stress in the future.
Whether you’re struggling with a relationship, a job, or something more serious, getting help from a therapist can be an excellent first step. They can help you identify stressors, develop an action plan, and help you implement it.