Stress is Everywhere and We All Want Relief

Stress relief is one of the most discussed topics at psychology offices around the country. We all have stress and are looking for more and better ways to deal with it. A recent study by the American Psychological Association (APA) showed that nearly all major age groups report having more stress in 2023 compared to four years ago (pre-pandemic).

Life’s demands can be overwhelming, leaving us stressed and fatigued. It’s crucial to understand how stress affects us and adopt effective techniques recommended by psychologists to manage it.

Physical Stress Reliefs

You can start with these four physical ways to reduce stress:

1. Get Regular Exercise: Regular exercise is a potent stress buster and often one of the easiest to initiate. Physical activity releases endorphins, the body’s natural mood lifters. Engaging in activities like walking, jogging, or yoga not only helps clear the mind but also promotes overall well-being. The key is making exercise consistent and regular. We all don’t have to become gym rats and do this everyday. Everyone’s level and intensity of exercise will be different, but the important aspect is that consistency.
2. Eat Healthy, Regular Meals, and Stay Hydrated: Nutrition plays a vital role in managing stress and most Americans do not eat the right amount of healthy foods. According to a 2019 JAMA study, “42% of the American diet is still coming from low-quality carbs, and about 12% is coming from saturated fat.”  Most dieticians recommend a balanced diet with plenty of fruits, vegetables, and whole grains. Avoid excessive caffeine and sugar, as they can contribute to stress. Staying hydrated is equally important. The Mayo Clinic says that adults lose eight to 12 cups of water through breathing, perspiring, and going to the bathroom. In general, men need at least 12 cups of fluid daily, while women require a minimum of nine cups. Drinking water is very important.
3. Make Sleep a Priority: Adequate sleep is essential for mental and physical health. The American Academy of Sleep Medicine recommends that we establish a consistent sleep routine, aiming for 7-9 hours per night. Quality sleep rejuvenates the body, enhances mood, and improves resilience to stress. In fact, the opposite is true too. A Northwestern University professor found that “sleep loss induces a potent antidepressant effect and rewires the brain. This is an important reminder of how our casual activities, such as a sleepless night, can fundamentally alter the brain in as little as a few hours.”
4. Try a Relaxing Activity: Engaging in relaxing activities like reading, listening to music, or practicing mindfulness can calm the mind and reduce stress. Experiment with different activities to discover what works best for you.

Mental Stress Reliefs

After you've tackled those, try these next four steps to reduce stress and de-clutter your mind and re-focus your positive thoughts:

1. Set Goals and Priorities: Setting realistic goals and priorities helps manage stress by providing a sense of direction and accomplishment. Break down tasks into manageable steps and celebrate achievements along the way.
2. Practice Gratitude: Cultivating gratitude can shift focus from stressors to positive aspects of life. Regularly reflecting on and expressing gratitude for the good things can improve overall mental well-being.
3. Focus on Positivity: Positive thinking can counteract stress. Instead of dwelling on challenges, focus on solutions and positive outcomes. Surround yourself with positive influences and practice self-compassion.
4. Stay Connected: Maintaining social connections is crucial for emotional well-being. Share your thoughts and feelings with trusted friends or family members. Social support provides a safety net during challenging times.

Other Stress Management Techniques

While taking these eight steps will help to reduce stress in most people, there are also a few key stress management techniques and ways you can reduce stress that you can start today:

• Mindfulness practices
• Time management
• Deep breathing
• Spending time in nature
• Engaging in laughter

Making Your Own Plan

Incorporating these stress relief techniques and self-care practices into your daily routine can significantly enhance your ability to manage stress and lead a more balanced and fulfilling life. Remember that it’s essential to find what works best for you and make self-care a priority in your journey toward well-being.