Everyday Stress Management Tips for Mind and Body

Understanding Stress and Its Effects on Your Health

Work stress, home stress, family stress, money stress—they can all add up to significant pressure. Recognizing and responding to stress is a crucial skill for overall health, as chronic stress can affect the brain, heart, digestive system, and overall well-being.

Psychological stress occurs when the demands of the world exceed our ability to cope. In response, our bodies release hormones such as cortisol and adrenaline, which can mimic a real attack and impact our health in serious ways.[i][ii]

Stress is linked to sadness, burnout, high blood pressure, and digestive issues.[iii][iv] The good news: relaxation is a skill that can be learned and strengthened with practice.

Top Stress Relief Techniques

1. Breathe Deeply

Controlled breathing can help calm your body immediately. Your breathing naturally quickens when nervous and slows when relaxed. By consciously slowing your breath, you signal your body to relax. Daily practice enhances the effectiveness of this technique.

2. Progressive Muscle Relaxation

Progressive relaxation is a simple technique that targets tension in your muscles. Start at your toes and work upward, intentionally relaxing each muscle group. Paying attention to tense areas and consciously letting go can significantly reduce stress.

3. Practice Mindfulness

Mindfulness is the act of focusing your attention on the present moment. Numerous studies have shown that mindfulness improves mental health, concentration, and even heart and digestive function.[v] Incorporate mindfulness into your daily life by noticing your surroundings, your breathing, or sensations in your body.

4. Exercise Regularly

Exercise is essential for stress management. Physical activity, especially high-intensity workouts, can bring lasting calm, increase energy, boost confidence, and improve mood.[vi] Think of exercise as a proactive tool for handling future stress.

5. Recognize Your Triggers

Stress triggers are unique to each person. Learning your early warning signs allows you to use relaxation techniques or physical activity before stress escalates. Trigger awareness is a cornerstone of effective stress management.

6. Additional Stress-Relief Practices

Stress management doesn’t have to be rigid. Explore other activities that bring calm and joy, such as:

• Spending time in nature

• Dancing to your favorite music

• Taking warm baths

• Massages

• Playing with children or pets

The Power of Practice

Stress reduction is a skill that improves with practice. Even small daily efforts—like a five-minute breathing session—can accumulate into significant health benefits over time. Start today, and don’t wait for an overwhelming moment in life to begin.

References

[i] Cohen S, Janicki-Deverts D, Miller GE. Psychological stress and disease. JAMA. 2007 Oct 10;298(14):1685-7.
[ii] Ranabir S, Reetu K. Stress and hormones. Indian Journal of Endocrinology and Metabolism. 2011 Jan 1;15(1):18.
[iii] Dimsdale JE. Psychological stress and cardiovascular disease. Journal of the American College of Cardiology. 2008 Apr 1;51(13):1237-46.
[iv] Mayer EA. The neurobiology of stress and gastrointestinal disease. Gut. 2000 Dec 1;47(6):861-9.
[v] Brown KW, Ryan RM. The benefits of being present: mindfulness and its role in psychological well-being. Journal of personality and social psychology. 2003 Apr;84(4):822.
[vi] Deslandes A, Moraes H, Ferreira C, Veiga H, Silveira H, Mouta R, Pompeu FA, Coutinho ES, Laks J. Exercise and mental health: many reasons to move. Neuropsychobiology. 2009 Jun 10;59(4):191-8.