Stress is often seen as a negative effect on the body, but it is very essential to life. It is the “fight or flight” system that is naturally part of our survival. Stress is bad when it overwhelmingly impacts our health equilibrium. Stress is associated with higher levels of cortisol, a hormone produced by the adrenal glands; accumulated unmanaged stress can lead to major physical and psychological illness, including depression, overeating, excessive sleep, and irritability. While it is impossible to avoid stress completely, it is possible to manage it.
Get a massage. Massage has been shown to reduce mental and physical stress. In one study in the Journal of General Internal Medicine, massage helped lessen stress and pain in patients who have chronic pain. Another study in the Australian Journal of Advanced Nursing suggested that 15-minute massages helped reduce the psychological stress of their test subjects. Massage lowers the level of cortisol and increases the levels of serotonin and dopamine.- Try a craft. Finding a hobby and keeping busy will distract the mind from stressors. Studies have shown that doing a craft enhances relaxation, especially for children and seniors. It is used quite often as a therapeutic healing method. Craft is helpful because it allows for selfexpression in an artistic way.
- Stress relief with a pet. Studies have shown that pet therapy helps reduce anxiety and stress for many people. One study showed that it helped students during exam times. Another study showed that patients experienced a 37 percent deduction in anxiety if they spend time with animals before their medical operations. Having an animal around distracts people from outside worries. Even watching fishes in an aquarium is proven to reduce blood pressure.
- Drink tea. Green tea lowers blood pressure and is full of antioxidants that are beneficial to overall health. In one study, black tea helped lower cortisol and reduced stress after six weeks of drinking tea more so than subjects who were drinking placebo drinks.
- Go for a walk. Going for a walk can clear the mind and keep the body healthy. Walking helps increase endorphins and reduce cortisol levels, which can give a euphoric. Walking will boost energy while reducing fatigue. In addition, simply being outside helps reduce stress and increases memory and attention span.
Work out. Hit the gym or go for a run. This allows the body and mind to focus on something that is healthy for overall well-being. While it distracts from the cause of the stress, it also increases endorphins and decreases levels of cortisol. Endorphins are the natural “feel good” hormone that is released during exercise. The more aerobic a workout is, the more endorphins the body releases.- Breathe. When deep, slow breaths are taken, blood pressure and heart rate also slow down, which counteracts the effects of stress. This also allows for relaxation and a more clear mind and is largely used in meditation. It has been shown to reduce anxiety and help folks with depression.
- Use guided visualizations. This is a technique that many people use to relax, control stress, and help to achieve goals. One study shows that subjects reported less perceived and dyadic stress after using this stressmanaging tool. Guided visualization allows people to imagine and consciously think about certain issues and helps people get in touch with their intuition. This usually leads to feeling refreshed and has helped many attain a higher self-esteem.
- Aromatherapy. Certain plant oils have been found to relieve nervous tension or anxiety. The scents of certain plants, such as lavender, can ease stress and increase relaxation. These scents can create a mood, and some may even bring memories or thoughts associated with the smell. Aromatherapy is often used with massages, meditations, and hot baths. It is a wonderful calming experience for those who have tried it.
- Turn your phone off. Your smartphone allows access to the rest of the world. By disconnecting, the external stress is removed and a greater focus on immediate surroundings increases. Escaping technology can be a very relaxing experience that everyone should try, whether it’s during the weekend or during vacation.
Meditate. Meditation has been used for thousands of years for self-reflection. It is an inexpensive technique used to release stress and clear the mind. Pairing it up with breathing exercises can lower heart rate and blood pressure. Meditation encourages tranquility and clarity within thoughts.- Yoga. Yoga is an excellent weight and stress management tool. It improves balance, flexibility, and strengthens the body’s core. Studies have shown that yoga is promising in reducing anxiety and stress in people who practice yoga. While yoga should not completely replace pharmacological medication to help with anxiety and stress, it is highly recommended to supplement pharmacological medicine with yoga. Yoga originated in India and has been around for more than 5,000 years. It also helps with bronchitis, chronic pain, and some symptoms of menopause.
- Enjoy a hot bath. A hot bath can help relieve tension in muscles, lessen bodily pain, and provides a comfortable environment for proper relaxation. It also promotes blood circulation and calms the nervous system. Water can be infused with minerals and other products such as Dead Sea salt or oil for an aroma and soothing feeling.
- Listen to music. Certain music gets people in certain moods or thoughts. A study has shown that patients in post surgery who listened to music had lower stress levels than those who did not listen to music. Another study also shows that people from different cultural backgrounds preferred different types of music for pain and stress relief.
- Laugh. Attending a comedy show or watching a funny movie will help manage stress. One study showed that there are lower levels of the salivary endocrinological stress marker chromogranin A (CgA) in those who watched a humorous movie. Along with less stress, these subjects also reported a feeling of being uplifted and fulfilled.
- Get proper sleep. A study in children showed that disruptive sleep shows a higher level of cortisol. By having a restful and high
quality sleep and undisruptive naps, one’s cortisol levels will decrease. Another study tested on healthy young men has shown that taking proper naps throughout the day will lower one’s cortisol levels. 
Write down your thoughts. Keeping a journal or diary allows for reflection and a personal way of recognizing feelings. A journal is a great place to express emotions that aren’t usually approached. Removing negative emotions allows for advancement with the positive emotions.- Avoid caffeine. Try to avoid energy drinks, and other drinks that are heavy in caffeine. Caffeine increases catecholamines and cortisol, which are both stress hormones, while increasing dopamine for a quick “feel good” response that will wear off quickly and make you feel low. Drink green tea instead.
Overall, stress is needed for survival, but it is important to control it. If left unmanaged, it can build up and cause psychological and physical harm. Stress works differently for everyone; therefore, how one manages their stress may not necessarily work as well for another. It is good to explore different paths to handle your stress.
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