10 Stress Busters According to the NHS

Stress is unavoidable in today's time. Things such as work, family issues, health concerns, and financial obligations are parts of everyday life that can increase stress levels. Managing stress levels is very important as high stress can lead to heart disease, high blood pressure, weakened immune function, digestive issues, anxiety, depression, sleep disturbances, and overall reduced quality of life.

In this blog we will discuss simple stress management techniques suggested by the National Health Services (NHS).

1. Be active

Staying active is one of the best ways to avoid stress. Staying active keeps your mind occupied and not focused on things causing you stress. Don’t start doing everything to stay active and busy. Choose the activities based on your interests and hobbies. Go for a walk when under stress, it helps you to be alone with your thoughts which can let you deal with your problems more calmly.

2. Take Control of the Situation

Feeling not able to do something about your problem can increase your stress. Start making action plans against the problems responsible for your stress and act accordingly. Solving problems in your life gives you a feeling of satisfaction and joy. The body releases a hormone called dopamine when you are happy which helps to reduce stress (1).

3. Connect with People

Connecting with others can reduce your stress by providing social support, empathy, and a sense of belonging. Sharing experiences and emotions with trusted people can buffer against the negative effects of stress hormones like cortisol. Additionally, engaging in meaningful interactions can distract you from stressors, promote relaxation, and foster positive emotions, leading to improved mood and overall well-being.

A study found that young adults associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived stress (2).

4. Have Me Some Time

If you live a busy life working long hours that means you often don't get time for doing things you love. Spending "me time" allows you to relax, recharge, and engage in activities you enjoy, promoting stress relief and mental well-being. It provides an opportunity for self-care, reflection, and solitude, which can reduce anxiety and enhance resilience to stressors.

5. Eat a Balance Diet

What you eat can impact your stress level. A review study found that people who consume ultra-processed foods and added sugar are more likely to experience higher perceived stress levels (3).

Eating a healthy diet can reduce your stress by providing essential nutrients that support brain function and mood regulation. Include foods rich in omega-3 fatty acids (such as salmon and walnuts), complex carbohydrates (like whole grains), leafy greens, nuts, seeds, and fruits, which can help stabilize mood and reduce stress levels.

6. Avoid Unhealthy Habits

Avoid depending on alcohol, smoking, or caffeine to cope with stress. While they may offer short-term relief, they won't resolve underlying issues and may lead to additional problems. It's better to address the root cause of stress rather than relying on these crutches.

7. Consider Magnesium Supplements

Magnesium supplements can help reduce your stress by regulating neurotransmitters, such as serotonin and dopamine, which play a role in mood regulation. Magnesium also supports the adrenal glands, which manage stress hormones like cortisol. Adequate magnesium levels can promote relaxation, calmness, and overall stress resilience. Consider taking a magnesium supplement to manage your stress level.

8. Be Positive

Staying positive is one of the best stress management strategies. Focus on gratitude, mindfulness, and self-care practices like exercise, adequate sleep, and healthy nutrition. Surround yourself with supportive relationships, engage in activities you enjoy, set realistic goals, and practice reframing negative thoughts into more positive and constructive perspectives.

9. Exercise

Exercise helps to reduce stress levels by promoting the release of endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Physical activity also reduces levels of stress hormones like cortisol and adrenaline, improves sleep quality, and provides a healthy outlet for pent-up energy and tension, promoting relaxation and stress relief.

A 6 week study conducted on 85 people found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty (4).

10. Meditation

Meditation reduces your stress by inducing a state of deep relaxation and promoting mindfulness, which involves focusing attention on the present moment without judgment. Regular meditation practice has been shown to lower levels of stress hormones like cortisol, reduce anxiety, improve emotional regulation, and enhance overall mental well-being.

Conclusion

While stress is inevitable, prolonged stress can negatively impact both physical and mental health. Thankfully, numerous research-backed techniques exist to alleviate stress and enhance psychological wellness. These include engaging in physical activity, practicing mindfulness, interacting with pets, limiting screen exposure, and increasing time spent outdoors.

FAQs

1. How to reduce stress and anxiety?

To reduce stress and anxiety, try techniques like deep breathing, meditation, exercise, spending time in nature, practicing mindfulness, and seeking support from friends, family, or a therapist.

2. How to relieve stress quickly?

Relieve stress quickly by taking deep breaths, practicing mindfulness, going for a walk, listening to calming music, engaging in a hobby, or talking to a supportive friend or family member.

3. What are the causes of stress?

Causes of stress can include work pressure, financial concerns, relationship issues, health problems, major life changes, and uncertainty about the future, among other factors that challenge our coping abilities.