Wellness Guide: How To De-stress And Improve Overall Health

For the most part, no one likes to be stressed. But is it just a nuisance, or is it potentially detrimental to our health? While a certain level of stress can be a natural response to day-to-day life, chronic stress can be deadly. According to the American Psychological Association, long-term stress can have a variety of negative effects on mental and physical health, including fatigue, irritability, headaches, high blood pressure, sleep and memory problems, cognitive impairment, immune system suppression, and an increased risk for anxiety and depression.

For some, stress may seem like an unavoidable part of daily life. However, this type of thinking can be dangerous, and the consequences of ignoring long-term stress may be dire. Strategies like engaging in physical activity, maintaining a nutritious diet, using relaxation techniques, and attending therapy online or in person may reduce stress in the short term and the long term.

How to de-stress

While everyone may have their own unique stress relievers, some de-stressing methods can be more effective than others. Here are a few strategies that may help you identify what's causing your stress, reduce your stress levels, and achieve a better overall quality of life. 

Find the source of your stress 

To find an effective form of stress relief, one often needs to begin by identifying its source. There are a variety of potential causes of stress, including the following:

Pressure at work or school

The challenges we face in our professional and academic careers can be significant stressors. Whether you are dealing with tight deadlines at your job, an overwhelming amount of homework at college, or the challenge of balancing your work responsibilities with your home life, this stress can have a detrimental effect on your health. 

Relationship struggles

Relationships can be another source of stress, particularly if you are struggling to communicate or address conflict with your partner. Significant changes in relationships, such as breakups or divorce, can also create the types of environments that allow for chronic stress to build. 

Major injury or illness

Stressful health situations, like experiencing a car accident, having a heart attack, or living with a chronic illness, can impact both your physical health and your mental health. Individuals in these situations may also be more prone to experience mental health disorders like depression, which can further increase their stress levels. 

Traumatic events

Traumatic events often include situations that invoke fear or put people in situations where their lives are in danger. While these events can vary, examples include natural disasters, war, vehicular accidents, and physical, sexual, or emotional abuse. The stress that can result from these situations can be overwhelming and may result in conditions like post-traumatic stress disorder (PTSD). 

If you or a loved one are witnessing or experiencing any form of abuse, please know that help is available. You can call the National Domestic Violence Hotline anytime at 1-800-799-SAFE (7233).

Engage in physical activity

Starting an exercise regimen or regularly engaging in physical activity can be an effective way to de-stress and improve overall health. Research suggests that higher physical activity levels tend to be associated with a better mood and less stress, citing the importance of exercise as a prevention technique or a tool to use during high-stress periods. 

These mental benefits may be the result of an increase in endorphins and a reduction in stress hormones like cortisol and adrenaline. While these hormones can be a normal part of the stress response, an overabundance of them may be harmful. 

Exercise can have a variety of other benefits as well, such as those listed below:

• Reduced risk of cardiovascular disease and stroke
• Lowered risk of type 2 diabetes
• Reduced risk of multiple cancer types
• Better sleep quality
• Reduced symptoms of depression and anxiety
• Lower blood pressure

Which exercise you choose may vary depending on your interests, mobility level, and available free time. For example, some individuals choose to engage in aerobic activities, such as running, swimming, or biking. Others may want to do something that involves other participants, like intramural sports, or an activity that focuses on building muscle, such as weightlifting. However, it is often beneficial to speak with your doctor before engaging in certain exercises, especially for older individuals or those living with cardiovascular disease. 

Maintain a nutritious diet

What you eat can also influence your stress levels, and, in turn, stress can affect your dieting patterns. According to the Harvard School of Public Health, chronic stress can cause your body to require more nutrients while also increasing cravings for “comfort foods,” such as those that are high in fat, sugar, and calories or are highly processed. This may lead to weight gain, specifically an accumulation of adipose tissue in the abdomen. 

Adipose tissue in this area can have several ill effects, such as increased insulin resistance and a higher risk of cardiovascular disease, type 2 diabetes, and certain breast cancers. In addition, this accumulation may lower levels of hormones that help us feel full, like leptin, and increase hormones that boost appetite, such as ghrelin. 

A balanced, nutritious diet can reduce these stress-inducing consequences by regulating cortisol. Eating more nutrient-dense foods can have other benefits as well, such as improving one’s immune system, helping to repair damaged cells, and increasing energy levels. In addition to a balanced diet, behaviors like mindful eating can further help us to de-stress by encouraging slower meals that allow us to breathe, enjoy our food, and digest more effectively. 

Use relaxation techniques

Using relaxation techniques, such as deep breathing, meditation, and massage, can all be potential methods of reducing stress. For quick results, it may be beneficial to try techniques like progressive muscle relaxation and the “physiological sigh.”

• Progressive muscle relaxation: According to the University of Toledo, progressive muscle relaxation can directly address the symptoms of fight-or-flight and reduce stress in the body. To perform the exercise, simply tense each muscle in your body one at a time without straining them (skipping areas where you may be injured), and then slowly release the muscle tension. When done correctly, this exercise can create an immediate sense of relaxation and relief. 
• Physiological sigh: Popularized by individuals like Stanford neuroscientist Dr. Andrew Huberman, the physiological sigh can alleviate the negative symptoms associated with the stress response. To perform this technique, take two short inhalations through your nose followed by a long exhalation through your mouth. Repeat one to three times, after which your short-term stress symptoms may subside. 

In addition to solo relaxation techniques, some stress-relieving activities may include an element of social interaction, such as tai chi or yoga. Not only can these activities be relaxing on their own, but the added social element can boost stress-reducing hormones like oxytocin. In addition to lowering blood pressure and cortisol levels, oxytocin can increase pain tolerance, as well as growth and healing rates. It can be important to note that tai chi and yoga, while potentially serving as sources of oxytocin, may not produce as much as other activities, such as massage, hugging a loved one, and sexual intercourse. 

Consider seeing a mental health professional

While self-reflection and self-care techniques may be effective, some stress-related challenges may require the assistance of a therapist or counselor. These mental health professionals can help you identify the source of your stress, create actionable strategies to address those sources, and find ways to reduce your current stress levels. 

A therapist can also provide coping mechanisms that may prevent future stress or help you cope with environments that frequently create stressors. In addition, mental health professionals can offer guidance on other challenges you are facing in life, such as unhealthy habits, relationship conflicts, or situations that may threaten your emotional well-being. 

Benefits of online therapy

However, many individuals do not have access to in-person therapy. These individuals can vary but may include those who do not have time to commute to a therapist's office, people living in rural areas, or those with conditions that make in-person therapy difficult. In these cases, it can be beneficial to explore alternative options, like online therapy through platforms like BetterHelp. 

Effectiveness of online therapy

Research shows that online therapy can not only lower stress levels but can also provide a variety of other benefits. One study focusing on college students during the COVID-19 pandemic found that internet-based digital psychotherapy interventions could effectively lower levels of stress and emotional fatigue while also reducing the symptoms of conditions like depression and anxiety.