5 Scientifically Proven Ways to Reduce Stress
Cars honking, alarms, deadlines. In a culture of busyness, a moment of calm seems like a dream of yesteryear, and stress levels are just rising higher and higher. Commitments, appointments, running after late buses. All the while cortisol is coursing through our bodies like a rambunctious child hooked on sugar on a hot summer’s day.
We know it ages us, we know it causes the accumulation of visceral fat and we know it impairs logical thinking and creativity.
So, what can we do about it?
Here are 5 scientifically proven ways to reduce your stress levels and put the “ommm” back in your life.
- Write it down
James Pennebaker, an American social psychologist and Professor of Psychology at the University of Texas, has conducted numerous studies that show how we can heal through expressive writing.
A lot of his work is about trauma — writing has been shown to help process and integrate emotionally traumatizing events, as well as naturally organize and build a sense of coherence in our inner lives. He has, however, also discovered that writing reduces stress and anxiety.
If you want to try his method for yourself, all you need is to write freely about an emotional topic for 20 minutes daily over 4 consecutive days. It takes that little for the immune system to strengthen, stress levels to fall and to see an overall improvement in mood. And let me know about your feelings after this experiment.
2. Breathe in, breathe out
Diaphragmatic breathing, also known as “slow deep breathing” has been shown to reduce stress levels by helping our bodies switch from the sympathetic nervous system (SNS — the one in charge with the fight-or-flight response) to the parasympathetic nervous system (PNS — the one responsible for activities such as digestion, that occur when we are in a state of resting).
Because shallow breathing is associated with the SNS, slowing and deepening our breaths acts as a sort of reverse feedback mechanism: the brain receives signals of safety from the body, and calms the internal stress response in return. Deep breathing also stimulates the vagus nerve, which activates the PNS as well.
Try taking 5 deep breaths in a row — it has been shown it’s all you need to slow down. Another unexpected way to lower stress levels through breathing in specific patterns is actually singing, which has been shown to reduce anxiety partly thanks to deep breathing.
3. Touch
Touching is one of the basic ways for all mammals to reduce stress and anxiety.
Our closest relatives, monkeys, engage in sessions of mutual grooming with the main goals of bonding and reducing stress levels. It is also something they have been observed to do after fights.
The sky’s the limit: cuddling with a loved one or a pet, getting a massage or hugging someone have all been shown to reduce cortisol levels.
4. Talk it out
Talking is the other most common way for humans to reduce stress. As anxiety is a fight-or-flight response turned inwards, talking it out can work as a valve to release pressure, especially if done with the right people — understanding, empathetic ones.
Here we also have the option of getting in touch with a therapist or counselor. The added benefit is that, while friends are often well-meaning and supportive, therapists are additionally meant to be aware of specific, practical ways to employ in helping you to not only reduce momentary stress, but also make deeper changes that would improve your inner life in profound ways.
5. Get moving!
Exercise is another easily accessible, scientifically proven way to reduce stress. Whether it’s a walk in the park, aerobics session, yoga class or weight-lifting, exercise has been shown to reduce stress levels, among a ton of other benefits.
Choose something you enjoy — don’t get stuck in the gym for hours if that’s not your thing. You can just as well go for a bike ride, dance, or even garden. And keep the intense sessions under 45 minutes, as it has been shown that anything longer makes your cortisol levels actually rise.
Wow, I feel more relaxed just by writing these out!
What are your ways to reduce stress?
And something to think about for next time: Is stress ever good, or should we build our lives in ways that fundamentally avoid unnecessary stress?
