7 Simple Ways to Help Reduce Stress

We’ve all experienced stress at some point. Whether positive or negative, stress is a common part of life and can be triggered by many different factors.

While everyone experiences stress, its effects can vary from person to person. Some might notice a rapid heartbeat or trouble sleeping, while others may encounter digestive issues or a loss of appetite when under stress.

Let’s explore the various types of stress, how they impact our bodies, and effective strategies for managing them.

The Effects of Stress on Your Health Stress can be generally categorized as acute or chronic. Acute stress, like the tension you feel when you’re running late for a meeting, can actually have some positive effects on your body. However, chronic stress is more worrisome and can significantly impact your overall health and well-being.

Chronic stress, as described by Yale Medicine, is a prolonged feeling of being constantly pressured and overwhelmed. Enduring this type of stress can have harmful effects on your body. According to the Mayo Clinic, unmanaged chronic stress can lead to serious health problems, including high blood pressure, heart disease, obesity, and diabetes.

Effectively managing stress may require adjustments to your work and home environments, integrating meditation into your daily routine, modifying your diet and exercise habits, and using supplements or other products to lower stress levels. In some cases, a substantial change in habits and lifestyle might be necessary to achieve meaningful stress reduction.

Here’s a list of the best products and techniques to help reduce stress:

1. Stress-Supporting Supplements Supplements alone cannot eliminate the sources of stress in your life. However, several supplements can help lower stress levels and assist in managing stress effectively.

Stress-relief supplements often contain calming ingredients such as lavender, magnesium, and vitamin B12. Magnesium, in particular, is becoming a popular choice due to its potential to promote muscle relaxation and an overall sense of calm. It may also aid digestion, providing an additional benefit for stress reduction. Research suggests that magnesium, like ashwagandha, can help lower stress and anxiety levels by reducing cortisol, the stress hormone. Besides taking a magnesium supplement, you can boost your magnesium intake by consuming foods rich in this mineral, such as dark green leafy vegetables, avocados, beans, nuts, seeds, and chocolate.

2. Limit Caffeine Consumption For many, coffee is a cherished morning ritual, valued for its flavor, energy boost, or simply out of habit. While coffee beans do provide health benefits, such as antioxidants that help fight free radicals, the caffeine in coffee can sometimes increase feelings of stress and anxiety. Research shows that caffeine can raise blood pressure, amplifying stress effects, and may also boost cortisol production, which can heighten stress and anxiety levels. If you love your morning coffee, you might consider switching to decaffeinated options, which have significantly less caffeine. Additionally, be aware of other caffeine sources like energy drinks, soda, tea, and certain pre-workout supplements, and consider cutting back on chocolate to further reduce your caffeine intake.

3. Enhance Your Personal Care Routine Personal care routines can differ greatly from person to person, so it’s important to find what helps you relax and manage stress effectively. One simple way to practice self-care is by creating an at-home spa experience. A bubble bath with soothing scents like lavender or eucalyptus can set a calming atmosphere. While you soak, treat yourself to a hair treatment, body scrub, and face mask to further enhance relaxation. Other self-care activities might include taking an evening walk while listening to your favorite podcast, having a meaningful conversation with a close friend over the phone, or joining a fitness class.

4. Engage in Regular Exercise Exercise is well-known for its benefits to physical health, such as improving circulation, cardiovascular fitness, and muscle development. However, physical activity also positively impacts mental health. According to the Mayo Clinic, various forms of exercise, from yoga to cardiovascular workouts, can help reduce stress. While combining both cardiovascular and strength training exercises in your weekly routine is ideal, any intentional movement can increase the release of mood-boosting endorphins and support stress management. It’s also important to stay hydrated during exercise, especially in hot and humid conditions, so keeping a reusable water bottle handy is a smart practice to complement your workout.

5. Establish a Relaxing Evening Routine Ending each day with a stress-relief ritual can be an effective way to manage stress levels. This routine will be unique to each person. While some might find relaxation in a spa-like experience, others may prefer winding down with a cup of tea and guided meditation. For some, simply lighting a candle and reading a book can be enough to unwind and release stress before bed. It may take some experimentation to find what works best for you, but once you discover your ideal routine, try to make it a daily habit.

6. Utilize Essential Oils No matter what self-care or relaxation routine you follow, diffusing essential oils can enhance your sense of calm. Scents like lavender, chamomile, bergamot, ylang-ylang, and clary sage are known for their potential to reduce stress and improve sleep. Using a diffuser with a soothing blend of these oils throughout the day may help manage stress and maintain a sense of tranquility, even during the most challenging times. While these essential oils are excellent for stress relief and relaxation, other oils can offer additional benefits. For example, adding frankincense to your diffuser may support your immune system, while peppermint can create an invigorating and uplifting atmosphere.

7. Maintain a Stress-Reducing Diet The foods you eat can greatly impact how you handle stress, whether you feel overwhelmed or stay composed during challenging situations. Reducing your sugar intake can help maintain a calmer state of mind and lower stress levels. Instead of using regular sugar in your beverages and baking, try a low-calorie sugar substitute. Incorporating fatty fish like salmon into your weekly diet can also help alleviate stress. The omega-3 fatty acids in salmon, as well as in sardines and tuna, may boost serotonin levels and reduce stress and anxiety. If you’re not keen on these fish, omega-3 supplements can be a good alternative. Other stress-reducing foods include artichokes, kimchi, eggs, and liver, along with magnesium-rich options. A balanced diet that includes lean proteins, healthy fats, complex carbohydrates, fruits, and vegetables will support your nutritional needs, including omega-3s and magnesium, and promote overall well-being.