Let’s face it, stress is inevitable. Whether it is work related, social or financial, symptoms of stress can arise and linger depending on how you manage your stressors. Stress may be unavoidable, but that doesn’t mean it is unmanageable. Check out these top ten evidence-based tips for managing and reducing stress.1. Listen to music. Feeling overwhelmed? Turn on some calming music to help you relax and unwind. Calming music can help to lower blood pressure and positively affect our brain by reducing the production of cortisol, a stress-induced hormone. Don’t be afraid to try different genres of music to promote relaxation. While classical music may not be your first choice, it may be worth selecting when you need the most calming music.
2. Call a friend. In our tech-savvy world, we are more likely to shoot someone a text than call to have a conversation. Instead of typing out your worries, take a break and call a friend or family member to talk about the issue. Good relationships with friends or family are essential to cope with every day stress.
3. Talk yourself through it. Speaking the words out loud can put the issue into perspective. Tell yourself why you’re stressed out and talk yourself through how you are going to forge ahead and overcome the problem. You may find that the issue is not as big as it seems.
4. Eat right. Comfort foods get their name for a reason. When stressed, salty, sugary or fatty foods calm the sensory portion of our brain temporarily. However, this sense of calm is fleeting and will soon be replaced with whatever emotion you were truly feeling. If you’re hungry, grab a snack with high levels of omega-3s, such as almond butter with an apple or tuna with crackers. Foods with high levels of omega-3 fatty acids have been shown to reduce stress symptoms.
5. Laugh it off. Laughter releases endorphins that improve mood and decrease the stress-inducing hormones cortisol and adrenaline. Laughter tricks the nervous system into making you happy. When you’re feeling overwhelmed, make time to chat with your coworkers and have a laugh. Time to socialize is often last on the priority list during crunch time, but it may help promote a calmer, clearer mind.
6. Drink tea. Instead of coffee or energy drinks that contain high doses of caffeine, try green tea. We often reach for a second (or third) cup of joe in an effort to stay alert or focused, but too much caffeine can actually lead to feelings of nervousness, ruining your concentration. Green tea has less caffeine than coffee and black tea. It also contains antioxidants that may help reduce your stress levels.
7. Be mindful. We tend to seek immediate relief with stress, but to keep stress under control, it’s imperative to consider long-term methods. The concept of mindfulness is a part of meditative and somatic approaches to improve mental health. There are a wide variety of resources for practicing mindfulness available online and in bookstores.
8. Break a sweat. Exercise doesn’t have to be intense cardio or power lifting; a short walk will do the trick. With exercise, endorphins are released that improve your mood almost instantaneously.
9. Sleep more, sleep better. Sleep deprivation disrupts the balance of your brain and body. Improving your quality of sleep may be what you need to control your stress.
10. Breathe easy. “Take a deep breath” may be the best advice to ease up your stress. Deep breathing oxygenates your blood and helps center your body and mind.
The Bottom Line: Stress is a natural occurrence in life, but shouldn’t be ignored. The pressure of chronic stress can lead to serious physical and mental health problems -- so make stress-reduction a priority. Prioritize your mental and emotional health by focusing on small steps you can take to avoid chronic stress and the many health implications associated with it.
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