5 Simple Stress Relief Techniques Backed by Science

Life is stressful, and sometimes, there’s no way to avoid the things causing it. Stress, or our natural response to overwhelming situations [1], can feel like a burden when it piles on top of work, family, and personal responsibilities. However, this doesn’t mean there’s nothing you can do to alleviate some of its impacts on your mental and physical health. Having stress relief techniques in your back pocket can be extremely helpful for improving your well-being. In this blog post, we will dive into 5 simple stress relief techniques backed by scientific evidence. Try them out and see if they work for you!

How Simple Tricks Help Your Body

When something overwhelming happens, our bodies automatically have a stress response. This is known as the “fight or flight” reaction, and is a survival instinct that prepares your body to either face the stressor head-on, or run away from it [2]. This response is like your body’s alarm system—it alerts you when something may be dangerous, and signals you to act fast to stay safe. For instance, if you randomly encountered a bear on your walk home, your “fight or flight” response would alert you to quickly decide to stand your ground or run away from the threat. Most of the time, you deal with less dangerous daily stressors than encountering a wild animal, but your stress response alerts you all the same. When this happens, your body gears up to take action by breathing faster, increasing your heart rate, dilating your pupils, and heightening your alertness [3].

Although your body’s natural stress response is designed to keep you safe, prolonged exposure to stress can take a toll on your mental and physical health, ultimately leading to health problems [4]. Many years of research have attested to chronic stress—or stress that lasts a long period—contributing to health issues like high blood pressure and a weakened immune system, as well as susceptibility to stroke, heart attack, and other medical emergencies [5].

If hearing about these long-term effects stresses you out even more, fear not—there are methods you can use to decrease your stress levels. Some methods take more work, but many are simple and can be mastered with some practice. Keep reading to learn more!

Stress Relief Techniques: Feel Less Stressed

Before we jump into the stress-relief techniques themselves, it’s first important to acknowledge the root of your stress. One of the best ways to do this is to seek support from a professional. By visiting your primary care doctor, a mental health specialist, and/or a therapist, you can start to dig deep into your mental health and discover the potential root cause of your stress. Nowadays, there are options to attend these consultations virtually, which alleviates the stress of having to travel to an in-person appointment, find a babysitter for the kids, or navigate an unfamiliar location [6].

For many individuals, chronic conditions cause a great deal of stress [7]. The physical pain, financial issues, and unpredictability of their condition may leave them feeling stressed out and powerless. This can be extremely difficult to deal with alone, which is why chronic disease management check-ins are especially important for these individuals.

Focus on Your Breathing:

Deep breathing techniques can work wonders for reducing your stress levels and returning your body to a calm state. Deep breathing activates the body’s parasympathetic nervous system, which is responsible for regulating your body and keeping it calm and restful [8].

Deep breathing may seem self-explanatory, but there are some specific breathing patterns and techniques you can use to calm your body. A useful breathing technique is called “Boxed Breathing” [9]. To practice this, start by sitting comfortably or lying down with your arms by your side. Close your eyes and try to release any tension in your body. Breath in slowly through your nose while counting 4 seconds. Hold your breath for another 4 seconds. Then, slowly breathe out through your mouth for 4 seconds. Pause for another 4 seconds, and then repeat the process as many times as you wish. You’ll find that this helps your body and mind relax [10].

Relax your muscles

Progressive muscle relaxation works to reduce stress and anxiety by tensing and then releasing tension from a muscle to relax the body [11]. This allows you to focus on each muscle in your body and relax it, promoting a sense of calm throughout the body and mind. To do this, direct your attention to the areas of your body that feel tense, one at a time. This may be your furrowed forehead, clenched jaw, or sore shoulders. Squeeze and tense the muscles in your chosen part for 15 seconds, then release for 30 seconds [12]. Continue to release the tension as much as possible, and recognize how relaxed this part feels. Then, move on to a different part.

Meditate [13]

Meditation certainly takes practice, but once you get the hang of it, it can reduce stress drastically. Meditation helps alleviate stress by promoting a state of inner peace and mindfulness. Although some stress occurs when there is an immediate danger in front of us, a lot of stress also occurs when we worry about the future or the unknown. Mindfulness helps reduce this by forcing us to focus solely on the present moment. This can especially help if you feel overwhelmed or unsure about the future.

Guided meditations may be helpful for beginners. These meditations are led by someone, like a teacher, who directs you to focus on what’s around you. They may ask you to hone in on your senses—what you can see, hear, smell, touch, or taste. They may also ask you to picture a calm and serene location, and imagine you’re there. With practice, you can try to meditate and get into this state of calm on your own.

Get Active and Exercise

Exercise is an incredible way to keep your mind and body healthy and happy. Exercise works as a stress reliever because it increases chemicals in your brain called “beta-endorphins,” which are known to heighten positive feelings and decrease feelings of pain [14]. Even the lightest exercises, like taking a casual walk around your neighborhood, can benefit your mental health.

If you are not used to exercising regularly, take things slow at first—try simple, low-impact exercises like walking, jogging, riding a bike, yoga, or tai chi for 15-30 minutes a day [15]. Once you’ve found your footing, you can work your way up to other forms of exercise, if you’d like! Remember, the goal is to integrate movement into your everyday routine to help relieve stress.

If you have any health conditions that may affect your ability to do certain exercises, speak with your doctor before creating an exercise routine. They can recommend exercises that will work well for you.

Laughter

Believe it or not, an action as simple as laughing can reduce the physical effects of stress. When you laugh, you increase your heart rate and then decrease it, causing an all-natural form of stress relief [16]. It can also stimulate your body’s circulation and relax its muscles, helping you feel less tense—a physical symptom often seen in individuals with high stress levels [17]. Finally, laughter helps your brain release more feel-good endorphins, which can make you feel more positive and relaxed [18]. What makes you laugh? Is it your family, pet, or favorite television show? Whatever it may be, try to work more of it into your daily routine!

Making Stress Relief a Part of Your Day

Consistency is key when it comes to practicing stress relief. It’s best to practice stress relief techniques a little bit each day, instead of waiting for an intense stressful situation to occur. Remember, everyone is different, so something that may work to relieve the stress of someone else may not work the best for you. Try out the techniques above and see which works well for you and fits into your lifestyle. Once you start regularly incorporating these techniques into your habit, you’ll find that they become a natural part of your day!

Conclusion

Even the simplest of techniques, like breathing, taking a walk, and laughing, can do wonders for stress relief. If you find yourself struggling with stress and anxiety, try these techniques out and see how you feel after incorporating them into your daily routine. And if you’d like extra support, we are here to support you through every step of your stress-relief journey.

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