Feeling stressed out and unsure of what to do? Do you find yourself feeling worse each day because stress doesn’t give you a break? In this article, we will provide you with some science-based keys to manage it.

Stress is one of the significant afflictions of the contemporary world, especially in more developed countries. Staying calm isn’t easy in a world that races at astonishing speeds due to technology. Nor is it simple to tolerate the high doses of noise and hostility in big cities. Despite there being individuals with a great capacity for adaptation, managing stress is not an easy task.

In the medium and long term, stress inflicts severe damage on the mind and body. Many physical illnesses stem from this bothersome state. Furthermore, stress blocks clear thinking and can impact human relationships.

As long as it’s not an overly serious case, managing stress is possible by employing a few simple measures. It all boils down to taking a break and applying one or several of the tricks we share with you below.

The Stress of the Modern World

The societies in which we live demand more from us than we can often provide. This results in stress, partly because we perceive that we lack the necessary resources to confront the present adversity. It’s also because we find ourselves relegated in an increasingly competitive world that demands us to excel in everything.

Consequently, the ultimate message we receive is that, on one hand, we are not capable, and on the other, we are not up to the level of competition. Given these life conditions, it’s normal for us to experience daily stress and to require practical tools to manage it.

Despite stress being a physiological, cognitive, and behavioral adaptive response, it has now evolved into a mental health problem due to its chronic nature. In and of itself, stress is not a problem; however, when it becomes chronic, it transforms into a very serious difficulty.

When we consistently exceed our limits day after day, gradually, we can start feeling overwhelmed, leading to the development of patterns of excessive worry, anxiety, fear, and tension. At this point, stress becomes incapable of maintaining everything under control, and issues arise, both physical and psychological.

17 Tips for Managing Stress

As cautioned by a study published in Healthcare, when an individual confronts a stressful situation, they undertake a series of self-directed and controlled efforts to diminish its adverse impact. This process is known as emotional regulation and forms the cornerstone of the subsequent stress management advice.

1. Recognize Stress

Recognizing stress is not as straightforward as it might initially seem. Often, you only manage to identify it when it’s highly elevated. Stress manifests itself physically, emotionally, and behaviorally. It can escalate in intensity, growing over time.

According to the UK’s National Health Service, the physical signs of stress include:

• Headaches
• Dizziness
• Muscle tension
• Digestive issues
• Increased heart rate
• Sexual problems

Furthermore, as per the American Psychological Association, the mental manifestations of stress include:

• Irritability
• Anger
• Nervousness
• Exhaustion or lack of energy
• Crying
• Forgetfulness
• Lack of concentration
• Worry

Regarding behavioral indicators, unhealthy behaviors that impact an individual’s well-being can be observed. Among these, based on data from the Cleveland Clinic, some include:

• alcoholism
• drug addiction
• excessive food consumption
• compulsions
• smoking

2. Practice Breathing Techniques

Breathing is a readily available tool that can be employed anytime, anywhere, to manage stress. It serves as an excellent mechanism for regaining tranquility. It has been observed that slow breaths activate the vagus nerve, a key component of the parasympathetic nervous system, which moderates responses to stress.

In general, breathing techniques are suitable for mitigating the unfavorable consequences of stress. A study published in Applied Psychophysiology and Biofeedback in 2015 found that controlled breathing techniques help counteract the negative effects of stress and anxiety.

A slow and deep breath can effectively restore tranquility to the body. Supporting this, a 2016 study published in the journal Physiology & Behavior suggests that sighs or deep breaths alleviate and reduce the physiological tensions associated with stress.

Among all the studies conducted on the effects of breathing on stress, diaphragmatic breathing has been found to have stress-reducing capabilities. For instance, an article in the journal Frontiers in Psychology, which explored the impact of diaphragmatic breathing on cognition, affect, and cortisol responses, discovered that this breathing technique enhances attention, affect, and the release of cortisol, the stress hormone.

To practice diaphragmatic breathing, follow these steps:

Sit in a comfortable chair or lie down on your back. Place one hand on your chest and the other on your abdomen. Inhale very slowly through your nose. The inhalation should make the hand on your abdomen move outward, while the one on your chest should remain still. Exhale through your mouth. As the air exits, your belly should sink. Count to 3 during each inhalation and to 4 during each exhalation. Repeat the cycle for 5 or 10 minutes.

3. Redirect Your Attention

Stress is associated with fight or flight responses. That’s why, when it arises, attention is drawn to the sources that caused the tension. The more you focus on these sources of concern, the more stress you will feel.

Therefore, it’s essential to redirect your attention. Look at an object in your surroundings. Try to describe it in as much detail as possible. Then, repeat this exercise with two other objects. This will aid in managing stress by regulating your impulses and expanding your immediate emotional perspective.

Distractions help diminish the significance of stress-inducing stimuli in your environment. Additionally, they are a simple and common strategy that facilitates emotion regulation, as indicated by a 2014 study published in the International Journal of Psychophysiology. This article underscores that while distraction is not effective in preventing emotional activation in its initial stages, it does prove effective in reducing its manifestation in subsequent stages.

4. Look at a Relaxing Image

Images convey sensations and imbue them in observers. That’s why it’s beneficial to always have a photograph or painting on hand that depicts a relaxing scene. Landscapes are the most suitable, especially if they feature solitary places, a cold climate, abundant greenery, or a significant amount of water.

Observing nature has a positive impact on the physiological activity triggered by stress. A systematic review from 2019, analyzing studies on the physiological effects of visual stimulation through indoor nature observation, demonstrated that watching videos, images, or photographs of natural environments reduces stress and promotes relaxation.

However, the positive effects of viewing nature images don’t stop there, as they’re not only noticeable in stress reduction but also in the increase of positive emotions and well-being.

In a randomized controlled trial published in the British Journal of Clinical Psychology in 2023, it was found that individuals who looked at such images experienced improved mood, decreased negative feelings, and increased serenity.

Therefore, when you sense significant stress in your life, take a moment to look at an image that soothes you. This practice also allows you to shift your focus to something pleasant unrelated to stress, leading to a reduction in restlessness.

5. Imagine a Place of Peace

A technique you can use anywhere is guided imagery, where you exert influence on your stress at any given moment through your imagination. It’s incredible that something as simple as imagining can assist in reducing stress. Let’s explore some studies that confirm this.

Several researchers examined the effectiveness of this technique in reducing stress among a population of African women. Their findings corroborated what had been suggested in scientific literature: guided imagery diminishes stress.

Likewise, a quasi-experimental study conducted on patients with chronic renal insufficiency also supports this approach. Its results, published in the Indian Journal of Forensic Medicine & Toxicology, indicate that guided imagery is effective in reducing stress and can be employed without any risk.

This technique has been tested on patients with various conditions. For instance, in individuals with cancer, it has shown highly positive effects in calming the mind, reducing pain, stress, and anxiety. To reap these benefits, practice for just 20 to 30 minutes a day.

Here’s a simple and brief way to apply this technique in your daily life:

1. Find a comfortable position, either lying down or sitting.
2. Breathe using your diaphragm, as we’ve taught you.
3. Imagine a place that brings you tranquility and that you greatly enjoy (a beach, a forest, an island). If you wish, close your eyes.
4. Perceive every sensory stimulus you would experience there: the scent, images, sounds, emotions, and more. The more you visualize the details of that place and feel the sensations, the better.
5. Before concluding the session, focus on your breath for a few minutes and the sense of tranquility and relaxation left in your body.

6. Reinterpret the Experience

Sometimes, knowing that you’re stressed can create more stress. You realize you’re feeling too much distress and want to free yourself from it as quickly as possible. Since that’s not always easy, it tends to agitate you more instead of calming you down. That’s why it’s important that upon identifying and accepting your stress, you implement useful mechanisms to feel better, rather than costly and frustrating strategies that will only heighten your activation.

Try recognizing all the expressions that this state produces within you. How is your body? What posture are you adopting? How are your heartbeats? What kinds of thoughts are entering your mind? These and other questions will aid in reinterpreting what you’re feeling. When that happens, the sense of tension gradually dissipates.

Reinterpretation allows your way of experiencing a situation to change by modifying your thoughts about it. Reinterpretation enables you to face everything you’re going through in a more adaptive manner.

Drawing on this strategy, brief reevaluation interventions have been developed that aim precisely to reformulate beliefs, ideas, or thoughts about stress to promote adaptive behaviors in response to it. Now, how effective are these reevaluation-focused interventions?

A meta-analysis and systematic review published in PLOS ONE in 2019, which aimed to determine the efficacy of brief reevaluation interventions on stress response capability, found them to be highly effective in reducing subjective reactions to stress, but not in attenuating the physiological reactivity it induces.

Let’s clarify this concept a bit. Subjective stress responses encompass all the emotions and cognitions you experience when you’re stressed. For instance, irrational thoughts, cognitive distortions, unpleasant emotions like sadness, restlessness, frustration, etc. According to the cited study, it’s these effects that reevaluations have a positive influence on. In other words, it affects the psychological aspect, not the physiological.

7. Adopt a Stress-Reducing Physical Posture

You should be aware that there are stress-inducing postures and anti-stress postures. The former includes actions such as sitting with legs crossed in a convoluted manner or rapidly and constantly moving one or both legs.

Sitting upright with a very straight back can help decrease stress. This posture conveys confidence and security. According to a 2015 study published in Health Psychology, this posture also inhibits the production of cortisol.

The same research suggests that maintaining this posture preserves self-esteem, reduces negative affect, and enhances positive emotions. These findings align with theories of embodied cognition, which argue that the mind and body aren’t separate but interconnected. This means that bodily sensations and movements impact cognition and emotions.

Now you know, when stressed, take a moment to sit with your back straight. The data presented indicate that this simple act can alter your emotional and physiological responses in that moment.

8. Perform a Simple Hand Exercise

It has been observed that tightly clenching both fists and then opening them is an exercise that helps reduce stress. This gesture is aggressive in nature, which contributes to releasing tensions during moments of high unease.

The basis for this exercise lies in progressive muscle relaxation. This technique involves gradually tensing and relaxing different muscles in the body to reduce tension. This approach has been endorsed for stress reduction, and various studies, such as those published in the International Journal of Stress Management and the Revista Latino-Americana de Enfermagem, show that it can lower cortisol levels.

Furthermore, it has been noted to aid in relaxation and regaining composure after a stressful moment. A study published in 2021 in the journal Evidence-Based Complementary and Alternative Medicine found that progressive muscle relaxation is effective in enhancing relaxation. The favorable effects of this technique are observed both psychologically and physiologically.

9. Take a Walk in Nature

While urbanization brings tremendous benefits for societal progress, it also poses a risk factor for people’s mental health. Research published in the journal Social Psychiatry and Psychiatric Epidemiology highlights the association between psychiatric disorders and urbanization. Major depression, anxiety, and schizophrenia were the most prevalent mental health issues in the urban population analyzed in that study.

In this context, where the decline in mental health is linked to urbanization processes, stress is not left behind. The fast-paced urban life, pressures, and high competitiveness inherent to city living are sources of stress that we’re all familiar with. An alternative to this is returning to natural spaces.

Currently, there is ample scientific literature endorsing the benefits of walking in nature. For example, in 2018, the journal Behavioral Sciences published a study showing that visiting a natural environment reduces both physical and psychological stress.

Furthermore, it has been observed that walking for 40 minutes in nature alleviates chronic stress. Overall, contact with nature has a positive impact on people’s mental health.

Thanks to a systematic review and meta-analysis from the Journal of Clinical Medicine, it’s also known that nature-centered interventions can reduce symptoms of depression and anxiety, and improve mood and well-being.

You no longer have an excuse not to immerse yourself in natural settings. When you feel stressed, take some time to walk in a natural space, whether it’s by a river or beach, in a forest, or in a tree-filled park. The key is to have that solitary moment with nature.

10. Express Gratitude for the Good Things in Life

Gratitude has positive effects on how individuals engage with the world. Cultivating gratitude in your life can help reduce stress and negative emotions. This has been corroborated in a 2022 study published in the Journal of Happiness Studies.

So, how can you practice gratitude in your daily life? Here are some recommendations from Robert Emmons, an expert on gratitude, as outlined in his book “Thanks!: How the New Science of Gratitude Can Make You Happier” (2007).

1. Think outside the box. Venture beyond your comfort zone and seek new experiences for which you can be thankful later.
2. Act with gratitude. Engage in activities such as keeping a gratitude journal, writing a thank-you letter, expressing gratitude to someone, etc. Show your appreciation.
3. Speak mindfully. Words hold significant power over your life and influence how you feel about what happens to you. Therefore, speak mindfully and get used to using words that only express your gratitude for life and the things you have.
4. Create visual reminders. Write notes containing messages of gratitude and place them in locations where you can see them, serving as reminders of how grateful you are.
5. Memorize gratitude statements. Repeat words, phrases, or sentences related to gratitude. Invent your own or find them online.
6. Connect with the world. Take time to perceive what’s happening around you and experience the emotions it evokes. Become aware of the world, yourself, and others through your senses.

11. Listen to Relaxing Music

Music elicits various responses, particularly of an emotional nature. A beautiful song can make you feel happy, sad, or energized. Music has the power to impact not only your emotions but also your behavior.

Given this, it’s not surprising to assume that music has the potential to help you cope with stress. The authors of an article published in The Hokkaido Journal of Medical Science assert that relaxing music is suitable for managing stress. Additionally, it aids in recovering from acute stress and promotes emotional regulation following a stressful event.

So, when you want to alleviate stress, listen to that song you love. Tune in to your favorite album and set aside some time to indulge in music. Sing, dance, and enjoy the moment. Gradually, you’ll notice that the stress begins to subside.

12. Get Adequate Sleep

Remember that quality rest requires time. When you sleep well, your mind is clearer and more alert to face daily challenges. This will provide you with the energy to overcome stress and approach your routine with the utmost readiness.

Conversely, if you don’t sleep well, your stress can worsen. Currently, it’s known that there is a connection between lack of sleep and stress, as well as a close association between stress and sleep duration. Therefore, it’s essential to prioritize good sleep if you aim to reduce stress levels in your life.

13. Eat Healthily

Junk food is one of the worst ways to combat daily stress. If you’re hungry, opt for fruits and vegetables. A natural and balanced diet is a well-known secret that contributes to well-being and improves your overall health.

The authors of a 2014 article published in Psychiatric Clinics assert that “Unhealthy eating patterns will only result in higher levels of stress, followed by more health problems if the issues are not resolved in the future.” So, nourish yourself well, consume fruits, vegetables, and nuts.

14. Engage in Exercise

Another healthy way to combat daily stress is by participating in physical activity. It involves increasing your heart rate, but in a manner consistent with your level of movement. Naturally, stressed individuals often avoid strenuous activities, so they tend to reject exercise, likely due to a lack of self-regulation resources.

Physical activity is an excellent ally against stress and helps enhance positive emotions. Research detailed in the British Journal of Health Psychology shows that exercise is associated with a better mood and reduced stress (negative affect).

You don’t need to engage in intense physical activity; this is something you’ll achieve progressively. As a foundation, you can consider the World Health Organization’s (WHO) suggestions regarding physical activity, which recommend an average of 150 to 300 minutes of moderate-intensity aerobic activity throughout the week. Being consistent with this can have preventive effects.

15. Accept What You Can’t Change

Acknowledging that some things are beyond your control is another way to manage stress. For instance, you can’t change people, but you can choose to relate to them differently. Recognizing that you can’t make someone be different allows you to unwind and respond more effectively in the situation.

Acceptance has benefits for your psychological well-being. Embracing your experiences instead of judging them improves your mental health, as acceptance reduces negative emotions in response to stress.

16. Engage in Activities You Enjoy

When you’re feeling stressed, engage in an activity that you like and enjoy. Take a walk, write, read, or do anything that fills you with tranquility and joy. Overcoming stress is best achieved by activating these pleasant feelings that help you relax.

Findings from a study published in the Affective Science journal suggest that experiencing positive emotions during stressful moments helps regulate negative emotions. Moreover, they replenish resources and alleviate stress.

17. Connect with Others

Don’t let stress impact your social life. Spend time and engage in activities with your family, friends, and other individuals you value. Talking to them will greatly benefit you by allowing you to unload your worries.

As highlighted in an article from the BMC Psychiatry journal, “sources of support and psychological resilience are two resources that protect individual mental health in stressful situations.” Social connection will not only help you unwind but also safeguard your mental health. Therefore, don’t isolate yourself and seek opportunities for social interaction.

Learn How to Combat Daily Stress

These 17 strategies are highly effective for managing stress. It’s normal to feel tension in a world like today’s. The key is not to let it overwhelm you and to combine all these techniques we’ve provided.

There are many extraordinary situations that, when added to daily stress, can exacerbate what was already a problem. Job loss, divorce, moving, and other challenges of adulthood are some of these situations. In those cases, these techniques can also help you; but, be cautious.

If these strategies don’t yield results or don’t reduce your stress levels to a point where the activation doesn’t harm you, it’s best to consult with a psychologist. Your health is at stake, and few investments are more worthwhile in the long run than taking care of it.

I hope you enjoyed reading this and that it helped you at least a little bit. Share it with others so it can help them too. Thank you for reading!

Source: lamenteesmaravillosa.com