Experiencing stress overload? Try these 7 scientifically proven ways to help reduce its impact.

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Stress can really affect our physical and mental well-being. But don't worry—there's hope! Stress management strategies can significantly reduce its impact on our lives. So, let's take a look at some simple ways you can take charge of stress and start living a happier, healthier life!

Here’s 7 tips to help you alleviate stress.

Tip #1

Mindfulness: Resting the Mind

Why not dedicate just a few minutes to mindfulness and experience the benefits for yourself?

Did you know that mindfulness meditation is a fantastic technique to reduce stress? It's all about being present in the moment and accepting your thoughts and feelings without any judgement. Practising mindfulness has been shown to help reduce stress, anxiety, and depression, so it's definitely worth trying out if you're feeling overwhelmed. By focusing on your breathing, mindfulness helps to promote relaxation and calmness, making you feel more at ease.

Tip #2

Physical Exercise: Natural Stress Management

Exercise is not only good for your physical health but also helps with letting go of stress and tension.

Taking regular exercise is super important when it comes to managing stress. Moving your body releases endorphins that make you feel good and reduce stress hormone levels. According to the American Psychological Association, you should aim to do at least 150 minutes of moderate exercise each week. Activities like walking, jogging, or yoga are really great options that can seriously help reduce stress.

Tip #3

Quality Sleep: A Restorative Elixir

Taking care of ourselves and getting enough rest is important for our mental and physical health.

Did you know that quality sleep is important for our overall well-being and can greatly impact our stress levels? According to Walker (2017), not getting enough sleep can make it harder for our brains to deal with stress and can intensify our emotional responses. So, how can we improve our sleep quality and reduce stress?

There are simple things we can do, including establishing a consistent sleep schedule, creating a comfortable sleep environment, and practising relaxation techniques before bedtime.

Tip #4

Social Support: The Power of Connection

Don't be afraid to reach out to someone you trust when you're feeling overwhelmed.

Humans are naturally social creatures. Yep, we thrive on building relationships with others. And guess what? Those relationships can be super helpful in reducing stress. When we have a strong social support network, we can rely on our loved ones for emotional assistance and a sense of belonging.

In fact, a study by Cohen (2004) found that people who have robust social connections are better equipped to handle stressors. So, if you're feeling stressed, it might be time to nurture those relationships with friends and family. Participating in group activities and seeking support when needed are also great ways to reduce stress.

It's important to remember that sharing experiences and feelings with trusted individuals can help us build resilience and feel more connected.

Tip #5

Healthy Nutrition: Fuel for Resilience

Try incorporating some of these stress-busting foods into your meals today.

Did you know that the food we eat can have a huge impact on how we feel both physically and mentally? Eating a well-balanced diet can help us stay healthy and better able to deal with stress.

Foods that are packed with nutrients, like fruits, vegetables, and whole grains, can give our bodies the resources they need to fight stress. Researchers have found that certain diets, like the Mediterranean diet, can even help lower stress levels and depression. To make your body and mind more resilient to stress, it's a good idea to include omega-3 fatty acids from fish and nuts, as well as antioxidants from colourful fruits and veggies, in your diet.

Tip #6

Time Management: Organizing Chaos

Use calendars, planners, and time-tracking apps to boost your organisation and reduce stress.

If you're feeling overwhelmed and stressed out by your never-ending to-do list, I'm here to tell you that effective time management skills can help you take back control of your life!

You can start by prioritising your tasks, setting achievable goals, and breaking down large projects into smaller, more manageable steps. This will help you stay organised and reduce stress levels. A study conducted by Segrin et al. in 2016 found that having effective time management skills is closely linked to lower stress levels and improved overall well-being.

Tip #7

Cognitive Behavioural Therapy: Restructuring Thought Patterns

By acknowledging and questioning thinking patterns, you can cultivate a fairer and more accurate view of things, leading to less anxiety and a better quality of life.

Thinking traps, also known as cognitive distortions, are patterns of negative thinking that can lead to stress, anxiety, and depression. These patterns often involve making assumptions or jumping to conclusions without sufficient evidence and can cause people to focus on the negative aspects of situations while ignoring the positive ones.

Examples of thinking traps include all-or-nothing thinking (seeing things as black or white with no shades of grey in between), jumping to conclusions (making assumptions), and catastrophising (imagining the worst-case scenario). Cognitive Behavioural Therapy is one therapeutic method that can assist you in recognising and dealing with these thinking traps.

In a nutshell

Incorporating evidence-based strategies is paramount in the pursuit of a stress-free life. Mindfulness meditation, exercise, quality sleep, social support, healthy nutrition, time management, and cognitive-behavioural therapy are potent tools supported by scientific research. Integrating these practices into our daily lives can alleviate stress, cultivate resilience, and enhance our overall well-being.

The journey to a calmer, more balanced life begins with these scientifically proven steps.

Stay safe and well

Kim

Reducing stress levels is sometimes hard to do by ourselves, if you’d like a confidential trusted partner you can work with, consider booking an appointment with one of our registered practitioners for more ideas to tame your stress levels and get support for your unique circumstances.

References

American Psychological Association. (2019). Exercise fuels the brain's stress buffers. https://www.apa.org/news/press/releases/2019/07/exercise-stress

Beck, J. S., Butler, A. C., & Cohen, L. H. (2005). The effects of cognitive therapy on the reduction of chronic stress. Journal of Consulting and Clinical Psychology, 73(2), 267–274.

Cohen, S. (2004). Social relationships and health. American Psychologist, 59(8), 676–684.

Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shihab, H. M., Ranasinghe, P. D., Linn, S., Saha, S., Bass, E. B., & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368.

O'Neil, A., Quirk, S. E., Housden, S., Brennan, S. L., Williams, L. J., Pasco, J. A., Berk, M., & Jacka, F. N. (2014). A systematic review of the relationship between diet and mental health in children and adolescents. American Journal of Public Health, 104(10), e31–e42.

Segrin, C., Givertz, M., & Swaitkowski, P. (2016). Time use, well-being, and behaviour: A day reconstruction study. Journal of Happiness Studies, 17(5), 1815–1831.

Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.