How to Reduce Stress: Proven Techniques That Actually Work
According to Ipsos, over 62% of people have experienced stress at some point in their lives. But knowing how to reduce stress can change your life. If you’re burned out or feeling overwhelmed, this blog will provide actionable strategies to make you feel calmer and more in control.
What Is Stress and Why Does It Matter?
Stress is a natural reaction of our body towards difficulties. It triggers the “fight or flight” response and elevates cortisol, which is good in the short run, but bad in the long run. Constant stress impacts your immune system, sleep, and mental well-being. This is why it is important to learn how to reduce stress. The American Psychological Association indicates that stress affected the health of more than 80% of adults during COVID-19. Want to understand stress better?
Our Comprehensive Guide on Stress covers its causes, symptoms, and long-term effects.
5 Scientifically Proven Ways to Reduce Stress
Methods to reduce stress will enable you to take charge of your well-being. Here are some ways to reduce stress:
1. Practice Deep Breathing
Breathing slowly can help you control your nervous system and relax your mind. You can also try box breathing. Inhale to a count of four, hold to a count of four, exhale to a count of four and hold again.
2. Exercise Regularly
Another solution to reduce stress is exercising. It is an effective way to reduce stress. Physical activities increase endorphins, elevate mood and improve sleep.
3. Get Enough Sleep
A shortage of sleep can increase cortisol and impair your stress reaction. Having 7-8 hours of good sleep every night will enable your body and brain to relax. It is a vital practice and one of the ways to reduce stress.
4. Try Mindfulness Meditation
Mindfulness helps you to focus on the present. It enhances the regulation of emotions, lowers anxiety, and decreases stress levels.
5. Use Digital Wellness Tools
Digital tools like Saalvio have features of mood monitoring, stress journals, and evidence-based activities to reduce stress. These apps facilitate the control of emotions and offer better coping strategies.
How Does Exercise Reduce Stress?
Exercise is an automatic stress buster. Endorphins are the hormones that are released by our brain when we move. They are natural painkillers and mood boosters.
Benefits of Exercise for Stress
- Reduces cortisol levels
- Improves sleep quality
- Increases self-esteem
- Acts as a moving meditation (e.g., yoga, walking)
According to research conducted by Harvard Health, 30 minutes of brisk walking a day can inhibit heart disease by 30 percent and lower stress.
Quick Techniques to Reduce Stress
If you find yourself in a stressful situation, these are some of the quick techniques to reduce stress:
- Cold water face wash (stimulates the vagus nerve)
- Use the 5-4-3-2-1 grounding exercise
- Slowly drink water and concentrate on every sip
- Watch a funny video or do a power pose
- Take 5 minutes to reset your stress using the Saalvio Thrive AI
These are especially helpful when you’re asking yourself How can I reduce stress right now.
Conclusion
Stress reduction is not about getting rid of the problems, but how you respond to them. Whether it’s exercise or consulting with a therapist, these are effective means to decrease the stress levels you experience and improve your overall well-being. The ability to learn and reduce stress gives you the power to feel better and productive in your daily life.