The worst stress is triggered by situations that leave you feeling powerless, whether it's a demanding job with lots of responsibility but few rewards, a tanking economy that takes a big chunk of your retirement savings, or caring for an ill spouse. But just fretting itself can decrease physical and psychological well-being.
Researchers at Ohio University in Athens found that dwelling on upsetting events ratchets up levels of inflammation throughout the body, leaving you more susceptible to age-related diseases, including dementia, and making you more vulnerable to future stressful events small and large.
Chronic worriers have a perpetual ticker tape of anxiety running through their minds. If you're one of them, schedule a worry break: Set aside 15 minutes a day to actively dwell on problems and concerns. When that time is up, though, tell yourself to stop (or picture a large red stop sign).
Or try keeping a "worries" journal for one week. You may be surprised by how many of the things you lost sleep over never happened.
Meanwhile, do what you can to take charge of stressful situations. Anxious about finances? Consult a financial planner. Nervous about the outcome of a medical test? Pass the time until you get the results by going to the movies, reading an engrossing book or exercising. Or talk to people who have had a similar situation turn out well.
Finally, instead of allowing your to-do list to take over your life, reconsider what's on it and prioritize. Must you pick up the dry cleaning today or can it wait until tomorrow? Do you really have to prepare your famous lasagna for the church potluck, or can you pick up a rotisserie chicken at the market on your way over?
Honestly, no one's keeping score. - Margery D. Rosen
Laughing, walking outdoors and eating chocolate are just a few ways to tame stress. Do things that are fun or relaxing, and that heart-pounding presentation you're facing may not seem so daunting. Whatever brings you stress, these 13 tactics will help bring well-deserved calm to your life.
Here's how these habits can affect your health:
- Find a Green Space: Walking in nature relieves tension, decreases frustration and increases calm feelings. No time to find a park? Even five minutes outside boosts mood.
- Take a YouTube Break: Just make sure it's funny. A good belly laugh increases oxygen intake, relaxes muscles, lowers blood pressure, reduces cortisol levels and releases natural painkillers. Even a few minutes of laughter is a terrific stress reliever.
- Breathe Like a Lion: Try this yoga breath to immediately relieve tension in the jaw, chest and face. Take a deep breath through your nose, filling your chest and belly with air, then stick out your tongue as far as possible toward your chin – à la Mick Jagger – and exhale with a loud "ha" sound. Extra perk: It helps prevent neck wrinkles.
- Give a Bear Hug: A nice big squeeze will reduce your heart rate and cortisol levels, and trigger the release of the warm and fuzzy love hormone oxytocin. Muscles relax, and nerves are soothed. No hug-worthy friends close by? Shaking hands works, too.
- Hang With Friends: Buddies buffer stress by reducing cortisol and increasing the body's natural opiates. Regard being with pals as a daily medication.
- Get It On: Sex releases the pleasure hormones oxytocin and endorphins. Muscle tension and worries temporarily disappear. Kissing, hugging and holding hands work, too.
- Eat a Square of Chocolate: Not only is it rich in healthy flavanols, but cocoa consumption also increases nitric oxide in the blood, opening blood vessels and reducing blood pressure. What's more, it causes the brain to release feel-good endorphins.
- Pet Your Pet: Stroking a furry friend reduces blood pressure and stress levels. No pets at home? Volunteer at an animal shelter.
- Reach Out and Volunteer: People who engage in meaningful and purposeful activities – such as helping others – have improved immunity and lower levels of inflammation.
- Get Dirty: The good bacteria in dirt increase the release of serotonin and improve mood in the same way antidepressants do, research finds. So plant something beautiful when the weather's right. Your stress levels will drop as your garden blooms.
- Get Good Zzz's: Too much cortisol contributes to nighttime wakefulness and worries that keep your brain awake. Avoid caffeine and alcohol before bed, set regular sleep and wake times, and keep the room dark.
- Get Moving: Exercise pumps out feel-good endorphins, improves mood, aids sleep and acts as moving meditation. A good workout can blunt the stress response for a full day.
- Go For It! The rush of riding a roller coaster, diving into a cold pool or even putting a little extra spice on your burger can help reset stress levels, says therapist Christy Matta, author of The Stress Response. - Elizabeth Agnvall
