Science-Backed Ways to Manage Stress

Stress is part of life. There’s no way to avoid it—work, family, money, even traffic during a daily commute—can trigger uncomfortable negative emotions.

You may recognize these physical stress symptoms:

• rapid heartbeat
• stomach problems
• appetite changes—eating too much or too little
• headaches
• fatigue and sleeplessness

Many life events, such as death of a loved one, natural disasters, illnesses, loss of a job, relocating, or divorce, for example, are serious sources of stress. Even happy events, such as getting married, having a baby, holidays or a promotion at work, can cause stress. Some experts say experiencing some stress can even be positive, such as when it keeps you alert, motivated and ready to avoid danger.

In other words, stress and negative emotions are normal. Your body can handle such stress in small doses.

But the Mayo Clinic points out the relationship between chronic stress over time and higher risk of developing many serious health problems, including:

• anxiety and depression
• digestive problems
• muscle tension and pain
• heart disease, heart attack, high blood pressure and stroke
• weight gain
• problems with memory and focus
• weakened immune system

4 Science-Backed Stress Hacks

What can you do to manage stress? Experts at Harvard Health note that, in general, we could all cope with life’s stressors better by following general science-backed health and wellness practices: getting at least seven hours of sleep per day, eating a predominantly plant-based diet, and staying socially connected.

Research also shows these stress-busters are beneficial:

1. Learn to S.T.O.P. Triggered by a stressful event? Experts at the University of Utah School of Medicine recommend a mindfulness technique called S.T.O.P., which stands for: S = Stop. Notice what it feels like to stop moving, to stop doing. If you are in a safe environment, you may want to close your eyes. T= Take a breath. How does it feel to inhale? Exhale? Notice the quality of your breath. Slow and rhythmic? Shallow? When your mind wanders, bring your attention back to the feeling of your breath. O = Observe thoughts, emotions, and physical sensations. Is there tension in your shoulders? Are you hungry? Thirsty? Do you feel irritated? Are you caught in a story about something that happened earlier today? P = Proceed. Step back into all that you have to do with greater mindfulness and awareness. With a wider lens of awareness, you now have a choice on how to proceed.
2. Staying in touch with nature. Research shows that spending just 20 minutes connecting with nature can help lower stress hormone levels. Make a point to schedule time outdoors, walking, biking, or even just sitting in a peaceful environment where you can listen to the sights and sounds of nature. Walking in a park or visiting a nearby lake or stream, birdwatching, gardening, or engaging in outdoor activities like golf or fishing are guaranteed to improve your mood.
3. Physical activity. Science says that exercise is especially helpful in managing stress. One meta-analysis of 13 studies of more than 347,000 human subjects concluded that people with anxiety disorders who reported high-level physical activity were better off than those who reported low physical activity. Any amount or type of exercise can provide benefits—an hour of yoga, a walk or run around the block, swimming laps, or lifting weights will stimulate your body and mind and relieve tension.
4. Work on your positive mindset. We’ve all heard the saying, “Laughter is the best medicine.” Science says it’s true. Laughing reduces cortisol in our bloodstream, replacing it with more beneficial chemicals in the brain: dopamine, oxytocin and endorphins. Play a light-hearted game, share funny animal YouTube videos, or watch favorite old comedy shows to lighten your mood. Gratitude is another proven health practice. Generate good feelings with healthy habits: keeping a gratitude journal, writing thank-you notes, and verbally expressing thanks for people in our daily lives—your spouse, friend, the barista at your coffee shop, a coworker or neighbor.

Know When to Seek Help

We’re bound to experience ups and downs in our stress levels. That’s just life. But it’s also crucial to recognize when stress is slipping into a danger zone. Seek help from your healthcare provider if:

• you’re feeling so overwhelmed that you have trouble coping with daily activities;
• your physical symptoms of stress—heart palpations or stomach or digestive problems, for example—won’t go away; or
• you’ve turned to drugs or alcohol to cope with your anxiety.

If you are thinking about hurting yourself or you’re in immediate distress, call or text 988 to reach the 988 Suicide & Crisis Lifeline. This service provides 24-hour, confidential support to anyone in the United States experiencing emotional distress or a suicidal crisis.

ProTip: Your local public library is an incredible, free or low-cost source of information and resources on mindfulness, mental health, and stress reduction. Browse—in person or online—the latest books and magazines for science-based information and discover what mental health resources and support groups are available in your community.