It might surprise you to learn that biological stress is a fairly recent discovery. It wasn’t until the late 1950s that endocrinologist Hans Selye first identified and documented stress. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship. Self-care doesn’t have to be elaborate or complicated.

While our bodies are well equipped to handle stress in small doses, chronic stress can have serious effects on your body and mind. Effectively managing stress is key to maintaining your overall health and wellbeing. If that anxiety doesn’t go away and begins to interfere with your life, it could affect your health. You could experience problems with sleeping, or with your immune, digestive, cardiovascular, and reproductive systems. You also may be at higher risk for developing a mental illness such as an anxiety disorder or depression.

It’s important to manage your stress.

But approach it the right way, and it won’t rule your life — it can even be good for you. Here are ways to deal with stress, reduce its harm and even use your daily stress to make you https://ecosoberhouse.com/article/10-healthy-ways-to-cope-with-stress/ stronger. Deep breathing is a great way to reduce the activation of your sympathetic nervous system, which controls the body’s response of fight or flight to a perceived threat.

When you’re going through a stressful situation in life, talk to a person you trust. This will help decrease your emotional distress and ease mental stress. If you want, you can listen to a guided meditation on a podcast or YouTube. Doing this at least 20 minutes a day at home or in your office helps you relax your nervous system and enables your mind and body to respond to stress. Praying is also a great stress reliever because checking in with your spiritual health allows you to have a better sense of control and purpose. By exercising regularly, you get to look out for your mental health and emotional and physical well-being.

More on Exercise and Stress

The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy.

That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that. These days it’s hard not to get overwhelmed once in a while. Between juggling work, family, and other commitments, you can become too stressed out and busy. But you need to set time aside to unwind or your mental and physical health can suffer. You may also experience good stress when you’re excited or nervous for a big event, and it may motivate you to better prepare or perform.

Exercise Your Body

Life’s everyday hassles, demands, and pressures can cause stress too. During times of stress, it’s particularly important to engage in “mindful eating,” which involves eating slowly and relishing every bite. Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being. The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel at peace.

• Although the tips below may relieve many types of stress, they may not help people with these conditions (11).
• Deep breathing and meditation can help relax your muscles and clear your mind.
• In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response.
• The exercise that is best for relieving stress is the one you will do consistently.

Spending time with your pet is a relaxing, enjoyable way to reduce stress. Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels. Although many studies show that coffee is healthy in moderation, it’s recommended to keep caffeine intake under 400 mg per day, which equals 4–5 cups (0.9–1.2 L) of coffee (43).

Online meditation options

Coping with stress is not a skill you’re not born with; it’s something you learn along the way. Not knowing the right stress management techniques will most likely affect your physical, emotional, and mental health. Learn these healthy ways to deal with stress so you can live a more productive, functional, and happier life. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered. Stress management starts with identifying the sources of stress in your life.