Stress affects all of us at some point, whether it’s from work, family responsibilities, or just the ups and downs of life. Chronic stress can take a toll on your mental and physical health, so finding ways to manage it is essential. Thankfully, science has provided us with evidence-backed techniques to help reduce stress and improve our overall well-being. Here are the seven best ways to reduce stress, explained in simple terms so you can easily incorporate them into your daily routine.

1. Exercise Regularly: Move to Manage Stress

Exercise isn’t just good for your body—it’s a powerful tool for managing stress. Physical activity releases endorphins, which are your body’s natural “feel-good” hormones. It also reduces levels of cortisol, a stress hormone that can wreak havoc if it remains elevated for too long.

Studies show that even moderate exercise, like a brisk walk or a yoga session, can significantly improve your mood and help you feel more in control.

How to Start: Aim for 30 minutes of movement most days of the week. Choose activities you enjoy, such as swimming, cycling, or even dancing. For a calming effect, try yoga or tai chi, which combine movement with mindfulness.

Research: A 2020 study in Frontiers in Psychology found that just 10 minutes of exercise can improve mood and reduce feelings of anxiety.

2. Practice Deep Breathing: Breathe Your Stress Away

When stress strikes, your breathing often becomes shallow and rapid, signaling your body to stay in “fight or flight” mode. Deep breathing techniques counteract this response by activating the parasympathetic nervous system, which promotes relaxation.

Try This:
• Inhale deeply through your nose for four seconds.
• Hold your breath for four seconds.
• Exhale slowly through your mouth for six seconds.
• Repeat for 2-3 minutes.

This simple practice can calm your mind and help you regain focus.

Research: A study published in the Journal of Psychosomatic Research (2017) found that deep breathing exercises effectively reduce stress and anxiety by regulating heart rate and blood pressure.

3. Get Quality Sleep: Reset Your Mind and Body

Sleep is your body’s natural way of recharging, but stress can make it difficult to get a good night’s rest. On the flip side, poor sleep increases cortisol levels, creating a vicious cycle of stress and exhaustion.

Sleep Tips:
• Stick to a consistent sleep schedule, even on weekends.
• Create a calming bedtime routine, such as reading or meditating.
• Limit caffeine and screen time in the evening.

Research: According to the National Sleep Foundation, adults who get 7-9 hours of quality sleep per night report lower levels of stress and improved overall health.

4. Connect with Others: Share the Load

Humans are social beings, and meaningful connections with others can be a powerful antidote to stress. Talking to a friend, family member, or therapist about what’s bothering you can help lighten the emotional burden and provide fresh perspectives.

Social support also triggers the release of oxytocin, a hormone that reduces stress and promotes feelings of trust and bonding.

How to Do It: Schedule regular check-ins with loved ones, join a community group, or consider professional counseling if needed.

Research: A review in PLoS One (2018) found that social support significantly reduces stress levels and improves mental health outcomes.

5. Eat a Balanced Diet: Fuel Your Body, Calm Your Mind

What you eat can have a direct impact on how you feel. Foods high in sugar, caffeine, and processed ingredients can increase cortisol levels and make you feel more stressed. On the other hand, a diet rich in whole foods, such as fruits, vegetables, lean proteins, and healthy fats, can stabilize your mood and energy levels.

Stress-Busting Nutrients:
• Omega-3 fatty acids: Found in salmon, walnuts, and chia seeds, these fats reduce inflammation and help regulate stress hormones.
• Magnesium: Found in spinach, almonds, and dark chocolate, magnesium has calming properties.

Research: A study in Nutrients (2019) showed that a Mediterranean-style diet, rich in whole foods and healthy fats, reduces symptoms of anxiety and depression.

6. Practice Mindfulness: Stay Present, Feel Peaceful

Mindfulness is the practice of staying present in the moment without judgment. It involves tuning into your thoughts, emotions, and sensations without letting them overwhelm you. Mindfulness-based activities, such as meditation, journaling, or simply taking a mindful walk, can significantly reduce stress and increase emotional resilience.

Start Small:
• Spend 5 minutes focusing on your breath or observing your surroundings.
• Write down three things you’re grateful for each day.

Research: A meta-analysis in JAMA Internal Medicine (2014) found that mindfulness meditation reduces symptoms of stress, anxiety, and depression.

7. Laugh More: The Natural Stress Reliever

They say laughter is the best medicine, and science agrees! Laughing lowers cortisol levels, boosts endorphins, and relaxes your muscles. Plus, it’s nearly impossible to feel stressed while you’re genuinely laughing.

How to Add Laughter to Your Day:
• Watch a funny movie or stand-up comedy special.
• Share jokes with friends or family.
• Try laughter yoga—a unique practice that combines intentional laughter with breathing exercises.

Research: A study in Advances in Mind-Body Medicine (2017) found that laughter therapy significantly reduced stress and improved overall quality of life in participants.

Final Thoughts

Stress may be unavoidable, but it doesn’t have to control your life. By incorporating these seven strategies into your routine, you can reduce stress, improve your mental and physical health, and feel more balanced. Remember, small steps add up to big changes—so pick one or two techniques to start with and build from there.

At Weights & Shakes, we’re committed to supporting your journey toward a healthier, happier life. Visit our website for more tips on fitness, nutrition, and wellness!

 

References
1. Heaney, J. L. J., Carroll, D., & Phillips, A. C. (2020). Physical activity, stress reactivity, and well-being. Frontiers in Psychology, 11, 588.
2. Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2017). Self-regulation of breathing as a primary treatment for stress and anxiety. Journal of Psychosomatic Research, 92, 27–35.
3. National Sleep Foundation. (2018). Sleep and stress: Understanding the connection. Sleep Foundation.
4. Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress. PLoS One, 2(11), e1291.
5. Jacka, F. N., O’Neil, A., Opie, R., et al. (2019). A randomised controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). Nutrients, 11(6), 1556.
6. Goyal, M., Singh, S., Sibinga, E. M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368.
7. Kim, S. H., & Kim, Y. H. (2017). Laughter therapy improves stress, depression, and quality of life in cancer patients. Advances in Mind-Body Medicine, 31(2), 22–29.