6 Scientifically-Proven Ways to Manage Stress

Stress comes in many forms. Whether you’re burnt out at work, stuck in traffic or fighting with a loved one, stressful situations can take a toll on your mental and physical health.

The first step toward managing stress is becoming aware of what pushes your buttons. When you know what your triggers are, you can avoid them. However, there will be times when you can’t always control when stressful situations arise. This is why it’s important you learn to control your reaction to stress.

How Stress Affects Your Body

You know the feeling when your heart beats faster, your muscles tighten and your breath quickens? That’s the stress response. Your brain sends a signal to your adrenal glands, which triggers the release of adrenaline and cortisol – hormones which prepare your body for “fight or flight.”

This can be helpful in times when you’re actually in danger, but your brain doesn’t know the difference between an actual threat and a perceived one. It’s wired to protect you, causing many of us to be on high alert more often than necessary.

Long-term stress can lead to numerous health issues ranging from high blood pressure and insomnia to anxiety and depression. It also increases the risk of heart disease, diabetes and other chronic conditions.

The good news is you can protect your mind and body from stress by making a few lifestyle changes. Here are six easy ways to keep stress at bay, according to science:

1. Take a bath

When you’re feeling tense, a warm bath with Epsom salt will help relax your muscles and reduce pain and inflammation. And light a few candles while you’re at it! Bask in the calming ambiance.

Also, did you know taking a hot bath before bed can help you fall asleep faster?

Your mind relies on your body temperature to tell whether it’s time to wake up or sleep. At night, your body temperature naturally drops, triggering the release of the sleep hormone, melatonin. Soaking in a warm bath before bed, will help with this process. When you get out of the bath, your body undergoes a rapid cooldown, sending a signal to your brain that’s time for some shut-eye.

2. Exercise

It’s no secret that exercise is good for your health. Along with improving your physical fitness, it boosts your mood, increases your energy, reduces your risk of chronic disease, and improves your mental health – which includes lowering stress.

And here’s a fun fact: “Exercise also acts as a displacement defense mechanism for those who are ‘stressed out.’ What does that mean? If you've ever walked for several miles, you know how hard it is to think of your problems when your mind is focused on walking,” WebMD reports.

3. Breathe

Never underestimate the power of your breath.

Slow, deep breaths allow us to take back control from the sympathetic nervous system - which manages our stress response - and enables the parasympathetic system to step in. The parasympathetic nervous system takes us off high alert and into relaxation mode.

There are many breathing techniques specifically designed for stress management.

4. Get more and better quality sleep

There’s no denying a good day starts the night before. When we’re tired, the day drags on and it can feel nearly impossible to do what needs to be done. When we’re rested, on the other hand, we feel like we can take on the world.

Not surprisingly, sleep deprivation raises our stress level. The bottom line is this: the more sleep you get, the less stressed you’ll be.

5. Don't be afraid to say “no”

“When you say ‘yes’ to others, make sure you are not saying ‘no’ to yourself.” - Paulo Coehlo

Do you always try to make everyone happy? Meet expectations and be liked by others? As it turns out, people pleasers are the most stressed among us. It’s because when we aim to please others, we typically sacrifice our own wants and needs.

This is not to say it’s wrong to help others. But there’s a fine line between helping and pleasing. What’s your intention?

Remember, that saying “no” doesn’t mean you’re selfish. It means you respect yourself. Knowing when to set boundaries is important to maintain a healthy level of self-esteem.

6. Diffuser

Bring on the essential oils! Aromatherapy offers a wide variety of health benefits, according to research. This includes lowering blood pressure and stress.

In the study, researchers examined people with hypertension and the effect of aromatherapy (a blend of lavender, ylang ylang and bergamot) on stress and blood pressure. Results indicated “the inhalation method using essential oils can be considered an effective nursing intervention that reduces psychological stress responses and serum cortisol levels, as well as the blood pressure of clients with essential hypertension.”

While stress is inevitable, the good news is that it’s manageable. Having effective coping strategies is essential to living a happy and healthy life.

Take a deep breath (literally!) You’ve got this!