Stress, something that everyone has experienced, can be damaging to health and wellbeing. Stress is a major driver behind mental health conditions such as depression and anxiety, and can exacerbate symptoms for people who already experience mental health issues.
Stress Awareness Month is a great opportunity for us all to make time to realise what is causing stress in our lives and take the necessary steps to reduce stress in ourselves and those around us.
For stress awareness month we have suggested 8 ways to reduce stress.
1. Exercise
Exercise is one of the most effective ways of combating stress levels. Ironically putting physical stress on your body relieves mental stress!
People who exercise regularly are less likely to experience stress or anxiety than those who don't exercise, here's a few reasons behind this:
- Lower Stress Hormones: Exercise reduces levels of stress hormones like cortisol over time. It also stimulates the production of endorphins, which are natural mood lifters and pain relievers.
- Improved Sleep: Exercise can significantly improve the quality of your sleep, which is often disturbed by stress and anxiety.
- Boosted Confidence: Regular exercise enhances your confidence by improving your physical health, which in turn has a positive effect on mental well-being.
Find an exercise that you enjoy, whether its running, swimming, rock climbing or yoga. Activities such as walking or jogging that involve repetitive movements of large muscle groups can be particularly stress relieving.
2. Reduce Caffeine Intake
Caffeine, a widely consumed stimulant found in coffee, tea, energy drinks, and even chocolate, can increase feelings of anxiety and stress if consumed in excess. While some people may find caffeine to be a perfect pick-me-up, high doses can lead to jitteriness and heightened anxiety.
Since people have different thresholds for caffeine tolerance, it's important to pay attention to how your body responds. If you notice that caffeine makes you feel on edge, consider reducing your intake or switching to lower-caffeine alternatives such as herbal teas.
3. Combat Procrastination
Procrastination is often linked to increased stress, especially when it leads to feelings of being overwhelmed by tasks. When you delay important tasks, you may feel rushed to complete them, which can create unnecessary pressure and stress.
To manage procrastination, try these strategies:
- Create a To-Do List: Organize tasks based on priority and give yourself realistic deadlines.
- Work in Focused Blocks: Allocate specific, uninterrupted time for tasks, and resist the urge to multitask, as it can add to your stress.
- Take One Step at a Time: Focusing on a single task helps to reduce overwhelm and keep you on track.
By building these habits, you'll find it easier to manage your workload and reduce the stress associated with procrastination.
4. Listen To Music
Music has a well-documented calming effect on the body and mind. Instrumental music, particularly at a slower pace, can lower blood pressure and heart rate, which reduces stress levels. Genres such as classical, Celtic, Native American, and Indian music are known for their soothing qualities. However, simply listening to music you enjoy can be just as effective.
Nature sounds like rainfall, ocean waves, or birdsong are often incorporated into relaxation and meditation tracks because of their calming properties. Consider adding music or nature sounds to your relaxation routine for stress relief.
5. Practice Deep Breathing
Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.
Some common types of deep breathing exercises include diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. If you're new to deep breathing, there are numerous online videos and apps that can guide you through simple techniques.
Check out a video on deep breathing techniques here.
6. Consider Supplements
Many people turn to supplements to support relaxation and reduce stress. Here are a few that have shown potential benefits in research:
- Lemon Balm: A member of the mint family, lemon balm has been studied for its anti-anxiety effects*.
- Omega-3 Fatty Acids: In one study, medical students who took omega-3 supplements experienced a 20% reduction in anxiety symptoms*.
- Ashwagandha: The Ashwagandha herb, used in Ayurvedic medicine, has been shown to reduce stress and anxiety in several studies*.
- Green Tea: Green Tea is rich in antioxidants called polyphenols, green tea may increase serotonin levels, contributing to stress relief.
As always, consult a healthcare professional before adding any new supplements to your routine.
7. Socialize and Seek Support
Social interaction is one of the most effective buffers against stress. Spending time with friends, family, or support networks helps reinforce feelings of belonging and self-worth, which can reduce the effects of stress. Research has shown that people with fewer social connections are more likely to suffer from depression and anxiety.
If you're feeling overwhelmed, reach out to someone you trust. Sometimes, talking about your stress can provide immediate relief and give you a fresh perspective on your situation.
If you're feeling overwhelmed, reach out to someone you trust. Sometimes, talking about your stress can provide immediate relief and give you a fresh perspective on your situation*.
8. Learn to Say No
Saying "no" can be difficult, but it's a powerful tool for managing stress. Taking on more than you can handle can lead to burnout, anxiety, and heightened stress levels.
It's important to set boundaries and be selective about the commitments you take on. You can’t control every stressful situation, but by learning to say no to additional tasks, you can prevent unnecessary stress from piling up. Remember, it’s okay to prioritize your own well-being.
The Bottom Line
Stress is an inevitable part of life, but there are many simple and effective strategies to help manage it. By incorporating regular exercise, reducing caffeine, staying organized, and practicing relaxation techniques, you can significantly reduce stress in your day-to-day life. Remember, taking care of your mental health is just as important as taking care of your physical health. Let's make Stress Awareness Month a time for positive change, one step at a time.