10 Scientifically Validated Tools to Reduce Stress

Each of us is unique; we have different bodies, minds, genes, and experiences; therefore, how we engage with stress and its impact on us varies from person to person. The way we understand the world also mediates the kind of stress we experience. We aren’t entirely sure why one form of stress appears to be beneficial (eustress), while another (distress) can be harmful. For example, short-term eustress is regarded by many psychologists as life-enhancing, delivering increased performance leading to greater self-efficacy. Conversely, prolonged distress is associated with psychological suffering because it can generate acute anxiety. Both distress and eustress are linked to the fight-or-flight response. Psychologists generally claim that long-term chronic stress damages health through prolonged exposure to our body’s chemicals, including cortisol. There are also many documented cases where even short-term stress can lead to mental suffering through anxiety.

When mindtraining is used to reduce stress we focus on the root causes rather than treating the effects. More information about how mindtraining works can be found here. Conventional strategies to ‘cope’ with stress often prolong the condition, leading to the ‘treadmill’ effect, where periods of suffering are punctuated with islands of ‘coping’. The best long-term solutions rest in understanding how we can reduce stress and its unwanted effects, typically by changing the way we speak, think and act. It’s important to remember that stress, along with anxiety, are human functions that have important jobs to do. The goal of mindtraining practices is to reduce stress levels and their impact to ‘normal’ levels.

These are ten of the best strategies for managing and reducing stress:

1. Exercise: Engaging in physical activity consistently, boosts endorphins, which are natural mood lifters, and help manage stress hormones effectively. This habit not only enhances your physical wellbeing but also promotes mental clarity and emotional resilience. Incorporating a variety of exercises, such as cardio, strength training, and flexibility workouts, can contribute to a more well-rounded fitness routine that addresses various aspects of health. There is evidence that different forms of swimming are particularly beneficial for mental health.
2. Sleep: Dependent on age and other factors, 7-9 hours of quality sleep each night can help your body recover from anxiety and reduce stress. Establishing a consistent bedtime routine can also enhance your sleep quality, allowing you to unwind and prepare your mind and body for rest.
3. Meditation: Not all meditation methods are the same, and there are often major differences between modern Western techniques and traditional practices. We generally recommend using a reliable nondual practice taught by an experienced teacher. Most mindfulness and meditation practices can lower cortisol levels and improve emotional wellbeing, leading to a more balanced and peaceful state of mind, fostering an overall sense of happiness, and enhancing the ability to cope with stress in everyday life. But the key here is ‘cope’. If you want to thrive rather than survive, you will need to find a method that directly addresses the root causes of distress.
4. Diet: Eating a healthy diet rich in fruits, vegetables, and whole grains can support overall health, reduce stress, and enhance energy levels. Incorporating a variety of nutrients into your meals can also improve mood stability and promote better cognitive function. There is compelling evidence of a link between gut bacteria (gut microbiome) and stress; put simply, eating the right foods will likely lower stress naturally. Additionally, staying well-hydrated can further contribute to maintaining optimal physical and mental well-being.
5. People: Positive social support from friends, family, and colleagues can provide emotional comfort and significantly reduce feelings of isolation, helping individuals navigate their challenges more effectively and fostering a sense of belonging and community that is crucial for mental well-being. Feeling socially connected and having opportunities to talk through problems are likely to reduce stress.
6. Set Boundaries: Clearly define work and personal time to prevent overworking, ensuring you have sufficient time to relax, recharge, and engage in activities that bring you joy and fulfillment. Making personal boundaries clear with individuals and institutions is also likely to reduce stress.
7. Breathing: Deep breathing exercises can activate the body’s relaxation response and reduce stress, promoting a sense of calm and clarity. By engaging in these techniques regularly, individuals may experience improved emotional regulation, greater mental focus, and an overall enhancement of well-being.
8. Hobbies: Activities you enjoy can distract from stress and provide a sense of accomplishment. Engaging in these behaviours not only serves as a creative outlet but also foster personal growth and encourage social connections, making them vital for overall wellbeing and low levels of stress. Note that ‘distraction’ is not a solution to high levels of stress but can provide a degree of respite.
9. Caffeine and Alcohol: Both substances can increase stress levels, which can negatively impact both physical and mental health, and should be consumed in moderation to maintain overall wellbeing.
10. Help: If stress becomes overwhelming, consider talking to a mental health professional for support and guidance. A therapist or counsellor can provide strategies to cope with stress, develop healthy coping mechanisms, and improve overall mental wellness. Mindtraining professionals typically focus on reducing the root causes and developing permananet solutions. It’s important to take care of your mental health just as you would your physical health, and reaching out for help is a sign of strength.

Implementing these strategies can help you manage stress more effectively and improve your overall well-being. Have you tried any of these approaches?