Heart palpitations. Sweaty hands. Butterflies in the stomach.
These unpleasant sensations may make you feel sick, but more likely they are signs of stress.
Sometimes, your body’s stress response can serve a purpose, such as: B. motivating you to run faster (or safer) in a race. However, it can also cloud your judgment and affect your health.
Repeated or chronic stress has been linked to:
- Heart disease
- High blood pressure
- Diabetes
- Digestive problems
- Anxiety states
- Depression
Stress isn’t always avoidable, but it is manageable. By pinpointing your nervous triggers and optimizing your sleep, eating, and resting habits, you can learn to tolerate stress and live a healthier life.
We’ve teamed up with Olly® to bring you these science-backed stress relief tips.
Identify stressors
First, it’s important to identify the source of your stress. Everyone has different personal stressors. What bothers one person may not bother another.
Mental health experts often break stress down into three different categories:
Everyday stress. This is related to everyday challenges like raising children, work, or financial worries.
Acute stress. This is triggered by unwelcome changes like illness, job loss, or divorce.
Traumatic stress. This is triggered by life-threatening events like accidents, natural disasters, violence, or abuse.
Many acute or traumatic stressors are hard to avoid, but you may be able to eliminate some daily stressors from your life.
For example, if you always feel nervous after having a harsh boss, consider switching departments or jobs.
If you’re worried about looming debt, you can work with a financial advisor to reduce your monthly expenses and lower your credit card balances.
For more information on the signs and symptoms of stress, click here.
Sleep well
Stress often takes its toll at night. More than 4 in 10 Americans say they’ve lost sleep in the last month due to stress, according to the American Psychological Association (APA).
Unfortunately, insomnia can make stress worse the next day. About 1 in 5 adults say that sleep problems make them more stressed.
On the other hand, good sleep can help you feel more relaxed during the day. According to the APA, adults who get at least 8 hours of sleep a night feel less stressed than those who get less than 8 hours.
To get more stress-relieving sleep, experts recommend:
Go to bed and wake up at the same time every day
Spend as much time outdoors as possible, as sunlight can help regulate your sleep cycle
Turn off screens at least 30 minutes before bed
Learn more about how cortisol affects your sleep.
Partner Tips
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Reduce stress with food
What you eat reflects and influences how you feel physically and emotionally.
Greasy and sugary foods, such as chips and cookies, may be comforting in the moment, but they may not help you overcome stress in the long run.
However, whole, unprocessed foods have the potential to help relieve tension, such as by supporting your immune system.
Foods that can help you reduce stress include:
- Citrus fruits, strawberries, peppers, leafy vegetables
- Wholegrain breads and cereals
- Soy products, such as tofu and edamame
- Salmon and tuna
- Nuts and seeds
Try mindfulness
Mindfulness is the practice of paying close attention to your breathing or how you are feeling in a particular moment, without judgment.
According to the American Psychological Association, mindfulness activities can help reduce stress, anxiety, and even depression.
Anyone can practice mindfulness. Meditation and yoga classes promote mindfulness by encouraging focused attention and controlled breathing patterns. You can find them at many fitness centers, local hospitals, or online.
Or, you can take some personal time during the day. For example, find a quiet place, close your eyes, and try to focus on your breathing instead of your thoughts for 1 to 2 minutes.
Move
Stress can also be relieved by getting your heart pumping.
A 2013 study found that people felt calmer after 20 to 30 minutes of physical activity, but regular exercise was best.
Cooling down after a workout can help the body calm down in stressful situations.
Tai chi, a movement practice that combines mindfulness with movement, is particularly effective for combating stress.
However, any moderate to vigorous aerobic exercise seems to help with stress management. These can include:
- Brisk walking
- Biking
- Swimming
- Dancing
- Aerobics
- Anything that makes you a little breathless and sweaty
Conclusion
Stress is more than just an unpleasant feeling. Over time, it can affect your mental and physical health.
That’s why it’s not selfish to take steps to manage your stress. Whether you end a stressful relationship, prioritize sleep, or commit to a weekly meditation class, anything you do to relieve tension is an investment in your long-term health.
Small changes can go a long way toward helping you feel less stressed and enjoy life.
