How to lower your stress levels? What simple and effective measures to take? If you want to get rid of stress, read on!
Last update: June 26, 2022
Stress has become a daily response that can affect the way we live. In light of this, it is important to know how to lower your stress levels and what strategies are effective for this purpose.
It is good to have a variety of tools available to relieve short and long-term stress. Having multiple strategies allows you to choose the best ones for yourself, your circumstances and your lifestyle.
How to lower your stress levels in the short term
If you are about to take an exam or feel overwhelmed by the to-do list, it is important to have some strategies to lower your stress levels at that particular time.
1. Breathe
Breathing techniques are helpful in coping with the changes that occur due to stress. Scientific research has found that breathing is an effective strategy for lowering physiological arousal and stress levels (McCaul et al., 1979; Cea et al., 2015).
The effects of breathing were comparable to those of progressive muscle relaxation, a technique that has been shown to be effective in reducing stress (Encinas et al., 1996). How to use breathing to lower stress levels?
Adopt a comfortable position, close your eyes and pay attention to the rhythm and depth of your breaths. Are they very deep or shallow? Fast or slow? Then place a hand on your abdomen and make sure you feel your stomach swell and deflate with each inhalation and exhalation.
Place your other hand on your chest and try not to move it when. Only the abdomen should move. Breathe in slowly through your nose. Hold the air for a moment and slowly exhale through your mouth so that you feel your hand on your abdomen descend.
2. Express yourself through art
Using art to create something new can help lower cortisol levels, the stress hormone. Researchers Kaimal and Muniz (2016) studied the impact of visual art on cortisol levels in 39 healthy adults. The results indicate that artistic production significantly reduces cortisol levels.
People who initially showed higher cortisol levels experienced a greater reduction in cortisol after the test. Overall, cortisol decreased in 75% of the participants.
3. Visualize yourself in a quiet place
Another strategy that can help lower stress levels is guided visualization. Imagine being in your "happy place", where you feel calm or peaceful.
Try closing your eyes for a minute and walk into that peaceful place. Immerse yourself in all sensory experiences and allow yourself to feel that you are really there. After a few minutes, open your eyes and return to the present moment, the here and now.
4. Relax the muscles
Il muscular relaxation progressive is an excellent strategy to reduce cortisol (Novais et al. 2016; Dolbier e Rush, 2012). It consists of relaxing all the muscles of the body, group by group.
You can start with a few deep breaths. Then contract and relax each muscle group, starting at the forehead and working down to the toes.
With time and constant practice, you will learn to recognize muscle tension and can relax more easily. Each time you perform progressive muscle relaxation, imagine a feeling of relaxation running through your entire body.
5. Hug a loved one to lower stress levels
When we hug someone, the body releases oxytocin, a hormone associated with love and happiness. These pleasant states help lower cortisol levels in the body.
Many of the positive effects of social interaction, such as well-being, stress reduction, and even health promotion, are related to the release of oxytocin (Uvnäs-Moberg et al., 2015).
6. Walk
Walking allows you to enjoy your surroundings which can instill a different and more relaxed state of mind. Combining the walk with relaxation will be even more enjoyable.
A research study indicates that thephysical activity combined with relaxation is an excellent strategy to reduce stress in the short term.
Strategies for Lowering Stress Levels in the Long Term
Certain habits can help lower long-term stress levels, as well as increase well-being. Sport and meditation are known as stress-relieving disciplines. But other strategies also make it possible to achieve this goal.
7. Eat healthy
A poor and unhealthy diet can make you more prone to stress (Nguyen-Rodriguez et al., 2009). Emotional hunger and the pursuit of high-fat and high-sugar foods can provide temporary relief that doesn't fix problems in the long run. On top of that, when your blood sugar levels drop, you are even more stressed than before.
Include sources of fiber in your diet, like fruits and vegetables, reduces the risk of depression, anxiety and stress. The same goes for omega-3 fatty acids and fermented foods, such as white yogurt with active cultures and kimchi; an excellent source of bacteria (probiotics) that improve intestinal function and reduce anxiety (Naidoo, 2021).
8. Free time
Recreational activities are another strategy to lower long-term stress levels. Carving out some free time could be the solution to feeling better and more connected to yourself.
Relaxing and engaging in enjoyable activities also helps to perform activities better, as they are approached with a different attitude.
9. Be grateful
Being grateful is an effective strategy for lowering cortisol levels. Gratitude, in general, promotes social support and protects against stress and depression (Wood et al., 2008).
To promote gratitude in your life, you can write a gratitude journal every day, identify everything that makes you happy, write words of thanks to a friend, family member, God or the universe, etc.
10. Play sports to lower stress levels
Physical activity is essential for managing stress and improving mental and physical health. Join the gym, pool or exercise outdoors. Moving also has positive effects on the choice of coping strategies to reduce stress (Azizi, 2011).
11. Yoga helps lower stress levels
Yoga combines physical movements, meditation, light exercise and controlled breathing; all this translates into a significant decrease in stress levels.
According to a study, yoga has had benefits in terms of mental and bodily tension in a group of women who dedicated themselves to this discipline 3 times a week for a month. After 12 sessions, they experienced significant reductions in stress, depression and anxiety.
Another study suggests that yoga keeps cortisol levels low for longer and has a positive effect on parasympathetic nerve activity, which promotes relaxation.
Conclusions
It is important to look for effective strategies to lower stress levels that help manage daily challenges and problems in a healthy way. Keeping stress levels in check is a great way to protect mental health.
