Five Simple Ways to Reduce Stress

Stress is common

Stress is an organism’s response to a stressor. Everyone experiences stress at varying points during their lifetime. Sometimes, stress is brief. For example, one may feel pressure over an upcoming college exam. Once the test is taken, the stress may subside.

Other times stress may be ongoing or long-term. A person working in a difficult job, such as a policeman or firefighter, may experience stress in their line of work.

Children can even feel stress. They may worry about making friends at school or experience anxiety over their grades or fitting in.

The stress response begins in the brain. Per Harvard Health, when someone is subject to a danger, such as confronting an oncoming car, the eyes and ears send information to the amygdala, an area of the brain that contributes to emotional processing.  “The amygdala interprets the images and sounds. When it perceives danger, it instantly sends a distress signal to the hypothalamus.” The hypothalamus, located at the base of the brain, is the command center. It becomes activated during times of stress and changes in the body take place. To learn more, visit Harvard Health’s article on Understanding the stress response.

Stress is something that happens to all of us. It can take a toll on mental wellbeing and physical health. The key is to discover simple yet helpful ways to limit or reduce stress. Finding ways to lower anxiety can benefit the mind, body, and soul.

Here are 5 simple ways to reduce stress:

1. Spend time outdoors. Mountaineer John Muir shared, “And into the forest I go, to lose my mind and find my soul.” Time in nature allows people to unplug and turn down the noise in their heads. Observing an early morning sunrise, viewing deer prancing in the field, or watching mist drift over mountains can soothe mind and soul. Enjoy God’s handiwork and let nature’s healing powers go to work.
2. Exercise. Per naturalist Henry David Thoreau, “An early morning walk is a blessing for the whole day.” Moving the body is an excellent stress buster. When you move about, the body gets looser, and tension subsides. The body releases endorphins, feel good hormones, during exercise or other pleasurable activities. Endorphins are produced in the brain and act as messengers in the body to reduce stress and improve mood.
3. Listen to music. Musician Billy Joel shares, “I think music in itself is healing. It’s an explosive expression of humanity. It’s something we are all touched by. No matter what culture we’re from, everyone loves music.” Classical, instrumental, and acoustic music are generally suitable genres for busting stress. Music creates a calm environment, cuts down on other noise and distractions, and promotes the release of dopamine, a neurotransmitter linked to pleasure and relaxation.
4. Connect with animals. Spending time with pets is comforting. French poet Anatole Broyard shared, “Until one has loved an animal, a part of one’s soul remains unawakened.” Pets have a way of making people feel wanted, needed and loved. Studies show that spending time petting animals can improve mood and decrease stress. Science demonstrates that human-animal interactions lower cortisol, the primary stress hormone. And it lowers blood pressure as well.
5. Say no to stressful commitments. Author David Allen shares, “You can do anything – but not everything.” It is a reminder that time in life is limited, and we must prioritize what’s important. This includes mental health. Know that it’s okay to say no to things that cause stress. Should you be asked to volunteer for something, but there’s a lot on your plate, simply decline. Alternatively, you may offer to donate or provide help in the future when your schedule clears. Don’t feel guilty about saying no. It’s much better than experiencing stress and burning out.

Stress less

People tend to over-worry and feed stress. Author Robert S. Eliot, MD, shares, “Rule number one is, don’t sweat the small stuff. Rule number two is, it’s all small stuff.”

In truth, there are some valid reasons why people experience stress. However, it’s important to address stress to keep the mind, body, and soul in good shape. The above five simple ways to reduce stress may be helpful to some individuals. It’s also important to stay connected with a medical professional for guidance.

For further information on stress, and more ideas related to stress management, visit our sister articles here.

Disclosure: This article is not medically reviewed. It is for general purposes only. People experiencing stress should consult their doctor. If you are struggling and experiencing crisis, help is available via the 24-hour confidential 988 Suicide and Crisis Lifeline. Call or text 988 to connect with people you trust.