Tips for managing stressful situations

You may be surprised to learn that biological stress is a relatively recent discovery. It was only in the late 1950s that endocrinologist Hans Selye identified and documented stress. The symptoms of stress existed long before Selye, but his discoveries led to new research that helped millions of people cope with stress. We have compiled a list of the 10 best ways to relieve stress.

-Music

If you feel overwhelmed by a stressful situation, try taking a break and listening to relaxing music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.

We recommend master cellist Yo-Yo Ma playing Bach, but if classical music is not to your taste, try listening to ocean or nature sounds. It may sound strange, but they have similar relaxing effects to music.

-Talk to a friend

When you feel stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important for any healthy lifestyle. They are especially important when you are under a lot of stress. A reassuring voice, even for a minute, can put everything into perspective.

-Talk to yourself

Sometimes calling a friend is not an option. If that’s the case, the next best thing is to calmly talk to yourself. Don’t worry about looking crazy—just tell yourself why you are stressed, what you need to do to complete the task at hand, and most importantly, that everything will be okay.

-Eat right

Stress levels and proper nutrition are closely related. When we are overwhelmed, we often forget to eat well and resort to sugary, fatty snacks. Try to avoid sugary snacks and plan ahead. Fruits and vegetables are always a good choice, and fish with high levels of omega-3 fatty acids have been shown to reduce symptoms of stress. A tuna sandwich really is brain food.

-Laugh

Laughter releases endorphins that improve mood and reduce levels of the stress-inducing hormones cortisol and adrenaline. Laughter tricks your nervous system into making you feel happy.

-Drink tea

A large dose of caffeine causes a short-term increase in blood pressure. It can also cause overactivation of the hypothalamic–pituitary–adrenal axis. Instead of coffee or energy drinks, try green tea. It has less than half the caffeine of coffee and contains healthy antioxidants, as well as theanine, an amino acid that has a calming effect on the nervous system.

-Be mindful

Most of the tips we suggest provide immediate relief, but there are also many lifestyle changes that can be more effective in the long term. The concept of “mindfulness” is a major part of cognitive and physical approaches to mental health and has become popular in recent years. From yoga and tai chi to meditation and Pilates, these mindfulness systems incorporate physical and mental exercises that prevent stress from becoming a problem. Try joining a class.

-Exercise (even for a minute)

Exercise does not necessarily mean lifting weights at the gym or training for a marathon. A short walk around the office can provide immediate relief in a stressful situation. Getting your blood moving releases endorphins and can improve your mood almost instantly.

-Sleep better

Everyone knows that stress can cause you to lose sleep. Unfortunately, lack of sleep is also a major cause of stress. This vicious cycle forces the brain and body to spiral out of control and only worsens over time. Make sure you get the doctor-recommended 7 to 8 hours of sleep. Turn off the TV earlier, dim the lights, and give yourself time to relax before going to bed. It may be the most effective anti-stress remedy on our list.

-Breathe

The advice “take a deep breath” may sound like a cliché, but it holds true when it comes to stress. For centuries, Buddhist monks have practiced awareness of intentional breathing during meditation. For an easy three- to five-minute exercise, sit in your chair with your feet on the floor and your hands resting on your knees. Breathe slowly and deeply, focusing on your lungs as they fully expand in your chest. While shallow breathing triggers stress, deep breathing oxygenates your blood, helps center your body, and clears your mind.