5 Easy and Effective Ways to Relieve Stress
It is a great time to be alive.
Unlike the cavemen days, we no longer have to hunt our own food; water just run from taps and technology has enabled us to stay connected and send pictures of puppies to our friends living on the other side. Yet, we still experience stress on a daily basis.
In fact, Hong Kongers were ranked one of the top five most-stressed populations in the world.
According to a 2018 survey by Cigna, 92% of Hong Kong people reported stress, and millennials (aged 18-34) were particularly affected: 95% reported stress, with 26% experiencing unmanageable stress, according to the survey.
Stress can be detrimental to both our physical and mental health, so what can we do to relieve stress?
Here are 5 easy and effective ways to relieve stress:
1. Get active
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Exercise and other physical activities not only reduce the level of the body’s stress hormones, they also stimulate the production of endorphins – the “happy” chemicals in the brain that act as natural painkillers. Physical exercise can even protect the brain from stress induced depression. Go on a hike, try paddle boarding, join a group dance class, play an activity-based video game to relieve stress – be sure to choose something you enjoy!
2. Practice mindfulness
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Mindfulness is about focusing on the present in an intentional and nonjudgmental way. Rather than ruminating about the past and worrying about the future, slowing down and bringing awareness to what our minds are doing now can help reduce stress and in turn improve our moods and health.
You can practice mindfulness through mindful breathing by focusing on your breath – the inhalation and exhalation; or sitting down for formal meditation practices is an effective way to relieve stress. You can also perform everyday tasks – such as eating, brushing your teeth and doing the dishes – in a more mindful way.
3. Play or listen to music
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The idea that music can have profound effects on our emotions and bodies is nothing new. Playing and listening to music has proven to be beneficial for both mental and physical health, and an effective way of reducing stress. While upbeat music can inject a sense of optimism, music of slower tempo can calm you mind and help you relax.
Check out this list of relaxing music recommendations backed by research.
4. Take a break, take a nap
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There are many benefits to sleep, it plays an important role in learning, memory, metabolism, immune function, and more. If you are not getting enough shuteye at night, a power nap of no longer than 30 minutes can reverse the negative hormonal impact of the lack of sleep with stress-releasing effects. Remember to set an alarm, so you don’t oversleep and end up feeling groggy.
5. Connect with others
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Research has shown that hugging is a great way to reduce stress, triggering a release of oxytocin, or the “cuddle hormone”, which lowers blood pressure and causes a drop in stress hormones cortisol and norepinephrine.
Simply talking or venting to someone you can trust – be it your friend, significant other, or family – can also get things off your chest, and help you process your feelings. Verbalising your problems can be a very therapeutic experience and provide stress relief.
If you feel the stress you are experiencing is getting out of hand and you may be dealing with chronic stress, speak with a counselor, your family doctor, or a mental health practitioner.
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This article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a mental health condition.
Sources:
Cigna Releases Results of 2018 Cigna 3600 Well-Being Survey, 9 July 2019, Cigna Worldwide Life Insurance Co. Ltd. & Cigna Worldwide General Insurance Co. Ltd., https://www.cigna.com.hk/iwov-resources/docs/en/about-cigna/news/Hong_Kong_360_Press_Release_EN.pdf.
“How Physical Exercise Protects the Brain from Stress-Induced Depression.” ScienceDaily, ScienceDaily, 25 Sept. 2014, www.sciencedaily.com/releases/2014/09/140925131345.htm.
Kabatznick, Ronna, et al. “How to Meditate.” Mindful, 6 Mar. 2020, www.mindful.org/how-to-meditate/.
“Major Health Benefits of Music Uncovered.” Newsroom, 28 Mar. 2013, www.mcgill.ca/newsroom/channels/news/major-health-benefits-music-uncovered-225589.
“Releasing Stress Through the Power of Music: Counseling Services.” University of Nevada, Reno, www.unr.edu/counseling/virtual-relaxation-room/releasing-stress-through-the-power-of-music.
“Benefits of Sleep.” Benefits of Sleep | Healthy Sleep, healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep.
Brice, et al. “Napping Reverses the Salivary Interleukin-6 and Urinary Norepinephrine Changes Induced by Sleep Restriction.” OUP Academic, Oxford University Press, 1 Mar. 2015, academic.oup.com/jcem/article/100/3/E416/2839988.
Murphy, Michael L. M., et al. “Receiving a Hug Is Associated with the Attenuation of Negative Mood That Occurs on Days with Interpersonal Conflict.” PLOS ONE, Public Library of Science, journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0203522.
“Why Talking about Our Problems Makes Us Feel Better.” Psychology Today, Sussex Publishers, www.psychologytoday.com/us/blog/your-personal-renaissance/201906/why-talking-about-our-problems-makes-us-feel-better.