.Gone are the days when almost everyone could “switch off” when they left work, and the news was either via the TV or a newspaper. Well, what they chose to share was, and you would find out about other news and individuals in person or via the local gossip, or near enough. Stress existed, in both its positive and negative forms, yet it tended to be dealt with differently and there were a lot of “just get on with it” attitudes.

Today’s developed world is so much more fast-paced and stress is commonplace, yet it is still different for each individual and there isn’t always a one-size-fits-all solution. Even in those countries that are seen as “underdeveloped”, there is always someone with Wi-Fi access and a mobile phone with multiple social media platforms, sharing their life and perils.

When it comes to stress, a certain amount can be motivating and even beneficial, however, chronic stress has serious negative effects on both your mental and physical health. Learning to manage your stress can not only enhance your quality of life but also improve your health and longevity. Numerous scientific studies have explored the effects of stress on the body, as well as the benefits of stress management.

So I thought, given that it is the start of a new year and we can always do with some tips on managing our stress, I would share some of the benefits of managing stress well and 7 tips on how to actually do this and reap those benefits in your life…

Now chronic stress will affect nearly every system in the human body and research has shown that it can lead to high blood pressure, heart disease, obesity, and diabetes, as well as anxiety and depression.

Therefore it makes sense to implement an effective stress management plan that offers you several powerful benefits such as:

Improved Cardiovascular Health: Studies show a direct link between chronic stress and heart disease. Research from Harvard Medical School has shown that managing your stress through methods like exercise and meditation can help to lower blood pressure and reduce the risk of heart attack.

Better Mental Health: Chronic stress has long been a major contributor to anxiety and depression. Psychological Science published a study that found regular stress management practices, such as mindfulness meditation, improved participants' moods and reduced their anxiety.

Stronger Immune Function: The suppressive effect of stress on the immune system is well-documented and research published in Health Psychology found that individuals regularly practicing relaxation techniques had stronger immune responses compared to those who didn’t practice such techniques.

Enhanced Cognitive Function: Chronic stress can also impair your memory and cognitive function. Research published in The Journal of Neuroscience showed that stress management practices, particularly mindfulness and cognitive restructuring, can improve your focus, problem-solving skills, and overall brain health.

Clearly, these are all great benefits for your health and wellbeing, all supporting having an effective stress management plan in place that you can be consistent with regarding its strategies.

But whatever you implement, it needs to work for YOU, so avoid trying to implement any strategy that just increases your stress when you try to practice it consistently.

Below are 7 Stress Management strategies, that are also scientifically supported, to help you manage your stress effectively. Start with one or two and build on them, with the two I’d recommend first being, regular physical activity and prioritising quality sleep:

Physical activity helps release endorphins, natural mood lifters, and reduces levels of stress hormones like cortisol. Exercise is one of the most effective ways to combat stress and a study published in Medicine & Science in Sports & Exercise, showed that people who engaged in regular exercise experienced lower stress levels and an improved overall mood.
Note: Start small, like 5-10 min blocks of walking most days of the week, and build on it.

Quality sleep is absolutely essential for physical and mental health, it helps your brain to process emotions and memories and is when your body works on recovery and repair. Poor sleep, on the other hand, is both a cause and the result of high stress, and your sleep quality and stress management are both interconnected, where improving one helps to improve the other. A study published in Sleep Health found that participants with good quality sleep had lower cortisol levels (stress hormone) and better emotional regulation than other participants.
Note: Aim for 7-9 hours of quality sleep each night by establishing a good bedtime routine with good sleep hygiene that will help you unwind.

Mindfulness meditation may not be for everyone, but it involves paying attention to the present moment in a non-judgmental way. Practicing Mindful Meditation has shown to reduce anxiety, improve mood, and lower stress. And a review in JAMA Internal Medicine found that Mindful Meditation can significantly reduce stress levels and improve your mental health over time. Apps like Calm and Headspace can help to get you started.
Note: Start with just 5-10 min daily meditation, focusing on breathing or calming music.

Breathing exercises reduce stress by activating the body’s relaxation response. Deep breathing techniques like “diaphragmatic breathing”, involving slow, deep breaths from your diaphragm, can help to lower your heart rate and blood pressure. Frontiers in Psychology published research that found deep breathing improved relaxation and reduced anxiety. The apps Calm and Headspace can help you start.
Note: Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7, and exhale for 8.

Setting healthy boundaries allows you to prioritize what really matters to you and avoid unnecessary stressors. Overcommitment is a major source of stress for many people, and they really need to learn to say “no” and be ok with that. Research conducted by the University of California, Berkeley, suggests that by learning to say “no”, it can lead to a sense of control and reduction in overall stress for that individual.
Note: When feeling overwhelmed, evaluate your commitments and try saying "no" to new obligations that don’t align with your priorities.

Building a strong support network plays an important role in stress management by creating a network of family and friends that provide emotional support and a sense of belonging. Both of which can help to reduce stress. Psychosomatic Medicine published a study PMID: 32427757 that found people with strong social connections have lower cortisol (stress hormone) levels and a greater resilience to stress.
Note: Make time for family and friends or join a social group, and build a supportive network.

Engaging in hobbies and creative activities can be a great way to unwind and take your mind off stress. Activities like painting, playing a musical instrument, reading or writing have shown to reduce cortisol levels. A study in The Journal of Positive Psychology found that creative expression can lead to an increase in positive emotions and a reduction of stress.
Note: Set aside time each week to enjoy activities that you love, even 15-30 min can work.

These are just a few key tips that you can try, and you don’t have to take them all on at once to start making a difference in your stress levels. Start with one or two you are confident that you can be consistent with and develop into part of your lifestyle. Gradually building a comprehensive stress management plan that is tailored to your unique needs. The management of your stress is not only beneficial for your mind and body, but also essential for your long-term health and happiness. Incorporating all these tips into your life can definitely help you build a resilience to stress, improve your well-being, and empower you to face challenges in your life with a greater calm and confidence.

If you need help to implement such changes or have any further questions, please get in touch or book your free consult here now.