How to reduce stress
Stress and anxiety is commonplace in day to day life, and has been even more so during the Covid-19 pandemic which is proving to be the biggest global change for decades.
As the pandemic lockdown restrictions eased, many people expressed their struggle as life reverted back to a busy pace. Locking down the country and restricting our movement to essential shopping and daily exercise was a difficult adjustment, especially for those who live alone and had to deal with social isolation on top of fears about the virus.
However, for others, the quiet which came from the country effectively stopping meant that nature could be heard in our gardens and we had no choice but to slow down and take life one day at a time. When traffic started to increase and people flocked to popular areas in their masses, it brought a swift realisation that modern life was far removed from the rhythm of natural life.
So if living with anxiety about the pandemic on top of adjusting back to a fast paced world is now our normal modus operandi, what can we do to manage our stress levels and stay healthy in both body and mind?
Here are 10 ways which I find useful when dealing with an overload of stress or anxiety:
1 Yoga
Research has shown that a regular yoga practice can lead to increased feelings of clear-mindedness, energy and life purpose, along with greater self-confidence during stressful situations.
Yoga brings together breathing techniques, meditation, physical movement and stretching, all of which can help to reduce cortisol (the stress hormone) in your body.
From a personal perspective, a daily yoga practice has helped me through some of the most stressful periods of my life, so it gets a huge thumbs up from me!
2 EFT
EFT stands for Emotional Freedom Technique and my first experience of it in my 30’s led me to think it was just a bit of hippy mumbo jumbo. However, around a year ago, a work colleague recommended The Tapping Solution app to help me sleep and I’ve found it really helpful.
The guys at The Tapping Solution have written a blog post about why it helps to relieve anxiety, but whether you believe in energy meridians or not, I firmly believe that the process of acknowledging your stress, letting it go and giving yourself new positive messages has a huge impact on stress levels.
Basically, what I’m saying is that you can use it at a superficial level or delve into the more holistic aspects of the process.
3 Meditation
At one time, meditation was seen as a religious exercise (my first experience of guided meditation was through the local Buddhist centre). However, these days, it’s widely accepted as a way to lower stress levels and focus our minds. Sports people particularly will often use meditation techniques before a big event.
Headspace is a really popular app to use when you’re looking for guided meditation and they have a mix of free and paid for content. Their website has some really interesting information about what stress does to the body (physically) and how meditation can help.
4 Fresh air
Without having any factual evidence, I’ve always known that getting outdoors is good for managing my own stress. In fact the waterfall picture at the top of this blog was taken one morning before breakfast when I just needed a little time out to counter some of the stress which had been building up. It’s the kind of thing I’ve done since childhood.
However, the science behind getting fresh air is linked to changes in serotonin levels (the happy chemical), which in turn affects our levels of anxiety. Oxygen inhalation alters the serotonin level in our brain, so getting fresh air will naturally help to improve our general happiness and wellbeing. This article from SheKnows gives much more information and links to the experts.
5 Exercise
Exercising is often touted as one of the ways we can keep our stress levels low but, for me, what I do will depend on how I’m feeling. For example, if my stress levels are significantly high, then doing some physical exercise which increases stress levels (eg. a difficult climb or tough mountain bike ride) can have both a positive and negative impact. Sometimes, it will switch off my brain (thus reducing stress), other times it can actually increase the amount of stress hormones in my body.
The Harvard Medical School have an interesting article which explains the reasons for this: “Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators.”
In other words, when an activity reduces my stress levels, it’s because my adrenaline and cortisol is reducing while the endorphins increase. If it’s creating extra stress, it’s because my body is being flooded with more adrenaline. I therefore pick and choose what exercise to do if I’m looking to reduce my stress levels, and sometimes it might be a simple walk or stretching out on the yoga mat.
6 Laughter
We all know that having a good old belly laugh can make us feel much happier, but it also reduces our stress hormones and increases the amount of happy (health-boosting) hormones in ur bodies. This article from Science Daily has more information about the science behind this, following research by University of Maryland School of Medicine in Baltimore.
So whether it’s watching a funny film, practising laughter yoga (yep, it’s a thing), or listening to your favourite comedian, it’s really worth seeking out the things which make you laugh.
7 Gardening
Ok, this one may be a love it or hate it thing but, for me, getting out in the garden is one of the big ways I can bring my stress levels down - and I don’t mean a gin and tonic in the hammock (although that’s a good option sometimes too!).
The reasons include being out in nature, being in sunlight (great for seasonally affective disorder), fresh air, exercise and creating something beautiful. When the spring planting season arrived this year, I was really busy with freelance work but my husband had spare time on his hands, so he took on the job of planting up the garden. It was great that it got done, but equally, I really missed that feeling I get from tending to my garden.
Gardening is so good for me that I’ve been known in the past to till the soil when it’s dark, or plant something when it’s pouring with rain. I even contemplated making it my business at one time, but then realised that it would no longer be my switch off. If you want to know a bit about the science behind gardening and stress levels, check this article from Very Well Mind.
8 Chat with a friend
Did you know that simply chatting with your BFF can reduce the stress hormone cortisol? It can also help to reduce loneliness (a major concern in the socially distanced world we currently find ourselves) and give you a way to offload the worries from your mind.
The Healthy.com wrote a blog post about how our friends reduce stress, and specifically during lockdown.
So if you have a BFF who makes you laugh, offers support, helps you to make sense of the world, and is someone you just enjoy spending time chatting with, then create a little time for a regular catch up and watch your stress levels drop.
9 Soak in a bath
Ok, a good soak in the bath (often with a glass of wine and plenty of bubbles, candles and soothing music) is seen as one of the biggest ways for us to relax.
But there’s more to it than just treating ourselves (although that’s a pretty good reason in it’s own right).
A warm bath can relax muscles which have become stiff with stress. Add epsom salts to your bath, and you’re detoxing your body whilst elevating your magnesium levels (good for reducing stress and increasing serotonin levels). The Mind Body Green has more on their website about why you should try an epsom salt bath.
10 Escape with a good book
Sometimes, escaping into a fictional world is the perfect way to empty your head. When I have a million and one things floating through my mind, reading always calms me down.
But what about the science?
This article from the World Literacy Foundation cites that a 2009 study at the University of Sussex found that “stress is reduced by up to 68% by reading”. If that’s not enough, it can also decrease your heart rate, lower your blood pressure and increase your creativity.
Hopefully, one or more of these techniques will help to lower your stress levels. I’d love to hear what works for you, let me know on social media or in the comments below :)
Jacquie Budd provides content writing, copywriting & online marketing for businesses, particularly those in the wellness and outdoor adventure sectors.
Get in touch to chat about working together.
