8 Ways to Naturally Reduce Stress
People everywhere are experiencing stress like never before. A 2017 Gallup poll revealed that 79% of Americans feel stress sometimes or frequently during their day. Worse yet, it’s estimated that one-third of all Americans have had an illness primarily caused by stress. Add to this a pandemic, and stress levels go off the rails!
Being stressed out can take a serious toll on our quality of life, including impacts on our health, happiness and longevity. It often zaps our energy and focus, robs our sense of wellbeing, disturbs our personal relationships, and causes challenges at work. Stress can manifest throughout our foundational systems of health with a negative ripple effect on our cardiovascular, neurological, gastrointestinal, metabolic, and psychological wellness.
The good news is that there are many ways to combat and relieve stress. Here are some of the most effective ways to get back into emotional, mental and physical balance.
Exercise and physical activity produce endorphins - chemicals in the brain that act as natural painkillers. It also improves our ability to sleep, which in turn reduces stress. Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and increase self-esteem.
Practiced for thousands of years by numerous cultures around the world, meditation is a proven technique of reducing stress. Researchers from Johns Hopkins University in Baltimore, Maryland analyzed nearly 19,000 meditation studies and found that it can help ease both physical and psychological stress.
By enabling us to focus on the present moment and not on our busy lives, meditation allows us to clear away the information overload that builds up and contributes to our stress. Some forms of meditation are: guided meditation, mindfulness meditation, Qi gong, Tai chi, focused breathing, and yoga.
CULTIVATE A SOCIAL SUPPORT NETWORK
Surrounding ourselves with at least a few good friends and confidants is a great way to improve our mental health and improve our ability to cope with stress. Studies show that social isolation and loneliness are associated with a greater risk of poor mental and cardiovascular health.
Research indicates that there are numerous benefits of having a network of social support including: alleviating the effects of emotional stress, promoting lifelong good mental health, and enhancing self-esteem. Some great ways to cultivate a social network are by volunteering for a cause that is important to you, joining a fitness group, or taking a class.
LISTEN TO PEACEFUL MUSIC
Music has been used for hundreds of years to restore harmony between the body and mind. Slow, quiet, relaxing music can act as a potent stress management tool, and a host of scientific studies have shown that listening to music can induce the relaxation response by slowing the pulse and heart rate, lowering blood pressure, and decreasing levels of stress hormones.
The saying “Laughter is the Best Medicine” turns out to be true. Laughter strengthens our immune system, boosts mood, reduces pain, and protects us from the damaging effects of stress. Laughter triggers the release of endorphins which promote an overall sense of well-being. In addition, it diminishes distressing emotions, helps us relax, shifts our perspective and draws people closer to each other. So take some time to focus on the funny side of life by watching a TV comedy or movie, going to a comedy club, or hosting a game night or karaoke party with friends or family.
There are few things in life that feel as good as a reassuring hug, and now science can tell us why. Stimulating touch receptors can lower blood pressure and cortisol levels, effectively reducing stress. One study from the University of North Carolina found that women who hugged their spouse or partner frequently (even for just 20 seconds) had lower blood pressure since a warm embrace increases oxytocin levels in the brain.
GET A PET
Anyone with a furry family member can tell you what science has proven - that pets and therapy animals can help alleviate stress, calm worries, and promote feelings of social connection. Positive human-animal interaction has been shown to cause positive physiological changes in both humans and animals such as enhancing oxytocin levels in the brain that can promote a sense of wellbeing.
There are numerous herbs, called adaptogens, that can help enhance our resistance to stress and promote a calm mind. Used for centuries in traditional Indian and Chinese medicine, adaptogens are also backed by scientific research. Stress Remedy™ is composed of nine of the world's most powerful and effective stress-fighting organic herbal extracts. It's a great way to help your body combat stress, boost your energy and mental focus, and foster a balanced mood.