But even worse, caffeine activates our HPA axis, making us feel more anxious. In fact, the more we feel we need caffeine, the more likely it is that we really just need to rest and help our body recover from past stress. If we've been stressed for a while, we may be exhausted and feel like we really need caffeine. We can also benefit from taking supplements or making other changes that produce calm. Instead consume fruit oils such as olive oil, coconut oil, and avocado oil when trying to reduce stress.Īlthough diet is important for reducing stress, sometimes diet isn't enough. That’s why avoiding trans fats (in margarine, hydrogenated oils, and many processed foods) and vegetable oils like soy and canola is important. Trans fats contribute to inflammation which can put pressure on the HPA axis and vegetable oils are not much better. And be careful to avoid processed meat, which can increase inflammation. So be sure to eat antibiotic-free beef, chicken, eggs, fish, and meat substitutes (if vegetarian). Protein is important in the stress response. So eat healthy carbohydrates like whole fruits and veggies. Sugar increases inflammation so it can exacerbate stress in the longer-term. So implementing a few healthy dietary strategies can be really helpful to add to your stress management plan. The foods we eat often contribute to the amount of stress we experience. It might surprise you that you can do a lot to manage your stress by changing your diet. Video: Daily Habits To Reduce Stress & Anxiety So, if you’re feeling stressed, jump in a cold shower or pool to tamp down your stress. Breathing techniques like this and others can help turn off your stress response.Īnother way to activate the parasympathetic nervous system is by submerging our bodies in cold water. For example, cycling slow breathing (2-4 breaths per minute) then fast (30 breaths per minute), then ending with three long “Om”s, can reduce anxiety. One effective way to activate the parasympathetic nervous system (the rest and digest system) is with deep breathing. Research has shown that progressive muscle relaxation can lower cortisol, so it may be a helpful technique to try. For example, start with the hands, then forearms, then biceps, then shoulders, and so on. Proceed through one set of muscles at a time. Progressive muscle relaxation involves tensing a group of muscles as you breathe in and quickly releasing tension as you breathe out. Here some science-based stress management techniques to try: We can also practice stress management techniques that capitalize on the body-mind connection. So try to remind yourself that “ You can do this! And you’re stronger than you think!” Video: What Are Some More Stress Management Skills?Ĭhanging our minds is just one avenue for stress management. The research suggests that viewing a situation as a challenge (and not a threat) reduces our stress. When we are stressed, we can view the situation as a challenge that we can handle or a threat that we are afraid of. So finding ways to be kind may indeed be a good stress reducer. This suggests that building our meditation skills may be helpful for managing stress.Įxpressing positivity towards others, for example with compassion, gratitude, and loving-kindness, can buffer us against stress. ( You can test your cortisol level with this test). Multiple studies have shown that mediation can decrease cortisol in the context of stressful situations. Here are some skills that can help you beat stress. In addition to making sure we do stress management activities, we can also build up our stress management skills. And we may even need a stress detox to remove the built up stress hormones and get our bodies working properly again. This can be devastating for our mental and physical health. But now in our modern world, we have this kind of ongoing chronic stress that wears us down over time. That's because we were designed to get bursts of energy to chase after our next meal or run away from a lion. Then after time, we start to feel exhausted. But when we are stressed too much, we can start to feel wired from too much of too little cortisol ( test your cortisol levels with this at-home test). That’s because cortisol gives us the energy we need to escape predators or fight disease and inflammation. When we get stressed, we may at first feel energized. And the greater the stress we have, the greater the activation of the HPA axis. These stressful events initiate activation of the Hypothalamic-Pituitary-Adrenal (HPA) axis. Stress can be acute (e.g., in response to a lion) or chronic (e.g., in response to a stressful job we've had for years). Stress can come from work, finances, relationships, and a variety of other places, but stress can also come from inside the body, from illnesses or inflammation.
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