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Two of every three U.S. adults say their stress levels are up because of the COVID-19 pandemic, according to The American Institute of Stress[1]. But one positive side effect is people may now realize the importance of taking care of their mental health and overall well-being.
If you want to cut out stress and boost your morale, there are some practical methods to try. Here are seven ways to relieve stress, and how to add them to your routine.
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What Is Stress?
Stress is a “feeling of emotional and/or physical discomfort caused by your body’s reaction to a real or perceived challenge,” says Angela Ficken, a psychotherapist based in Boston.
While many of us may view stress as harmful, small amounts are proven to be beneficial to behavioral and cognitive performance in some cases, like when we compete in sports or host an event. Still, when our body is stuck in a prolonged period of stress or overreacts to a stressful stimulant, it can negatively impact our health.
The nervous system decides if we are safe through the messages it receives from our mind and body. In tense situations, it outputs a fight-or-flight response that frequently keeps us out of harm’s way. But external triggers such as the pandemic could cause stress to linger internally.
Common Symptoms of Stress
There are many symptoms of stress, which vary in severity and duration. Some signs, according to American Institute of Stress, include:
- Change in sleep habits such as insomnia, oversleeping or tossing and turning
- Aches, pains and headaches not attributed to other health conditions
- Anxiety and irritation
- Emotional ups and downs or feeling out of control
- Dissociating or withdrawing
- Appetite changes
- Inability to focus
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7 Methods of Relieving Stress
There are many ways to relieve stress, including quick remedies and long-term options:
- Reduce triggers. It may seem obvious, but begin to notice stressors in your life and acknowledge if there are any opportunities to reduce contact with them.
- Practice mindfulness and relaxation. Mindfulness and meditation may help to reduce stress while enhancing mood and self-esteem, according to guidelines by the American College of Chest Physicians. Practice drawing in all of your senses, suggests clinical neuropsychologist Kendal Maxwell, Ph.D., who practices in Los Angeles. “You can take a short walk or just sit outside for five minutes. What do you hear? What do you see? How many things can you touch and what do they feel like? This activity helps you get into the present moment,” she says.
- Improve diet. Basic changes like following a healthy diet (including healthy fats, drinking water) have been shown to reduce stress.
- Exercise. Even a short walk can improve brain chemistry, improve cardiovascular health and brighten your mood. Dr. Maxwell suggests a practice called “awe walks,” where “the individual focuses on deep breathing paired with exploring the environment in-depth and focusing on things that are beautiful [and] expansive.” He points to research that found adults who took 15-minute awe walks for eight weeks had less stress and increased positive emotions[2].
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- Unplug. Screen time is shown to increase stress across all age groups, according to a study in Environmental Research[3]. Logging off and spending time away from screens is proven to have health benefits, including less stress. Whether working from home or catching up on memes, it’s important to establish boundaries that fit your needs.
- Cultivate a holistic view. Stress doesn’t touch only one system of the body and it doesn’t come from only one place in our life. In addition to the usual relief techniques, be social, invest in spiritual inspiration and find ways to serve your loved ones and community. “If proximity to friends or family is limited, get a pet,” suggests South Carolina-based psychiatrist and founder of Pursuit Executive Coaching Pete Loper, M.D. “Interactions with your dog or cat can have a similar effect on our overactive stress response and are proven to decrease stress.”
- Learn about your nervous system. Learn how stress works in your body so you can better recognize it and care for yourself through stress episodes. This can include keeping a journal of the times you’re feeling stressed and when you’re feeling particularly relaxed. Note what happens before you get stressed, such as irritability after an extra cup of coffee.
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When to Seek Professional Help for Stress
Around 41.4 million U.S. adults received mental health treatment or counseling in 2020, according to the U.S. Department of Health and Human Services[4].
If you’ve tried to reduce stress on your own but are still feeling overwhelmed, you aren’t alone. It’s imperative to seek support from qualified professionals like psychologists, psychiatrists, therapists and primary care doctors. Untreated stress can become chronic, says Dr. Loper, leading to low-grade inflammation associated with high blood pressure, obesity, heart disease, stroke, diabetes, cancer and addiction, among other adverse health consequences.
Psychiatrists may prescribe medication to help you cope with acute stress and anxiety, as well as other diagnoses. Meanwhile, psychologists, therapists and counselors can provide relief with various forms of talk therapy. Holistic health practitioners—such as acupuncturists, Chinese medicine practitioners, naturopathic doctors and massage therapists—can provide relief, too.
“Many will suggest that a person seek help once functional impairment begins at work, home [or] school, says Fanike-Kiara Olugbala Young, D.B.H., a licensed clinical social worker and holistic trauma therapist in Roswell, Georgia. “However, we know ourselves better than anyone else, so I suggest seeking support when the feelings of not being able to cope first begin.”
Stress is a growing health concern. Even if you can’t eliminate it, learning to manage it now could have serious long-term health benefits. “You can’t get rid of [unhealthy] stress altogether, that would be great if you could, but you can learn to manage it effectively,” says Ficken.
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