Science-Proven Stress Busters That Will Improve Your Life

Stress is a normal and healthy part of any person's life. It is the human body’s reaction to any stimulus that requires an action or attention. Our bodies have complex response systems designed to manage these stressors moment by moment. However, when stress becomes chronic or unmanageable, its physiological response can seriously affect our bodies and minds. It has been known to cause fatigue and depression and may cause more serious mental health issues when not taken care of properly.

Keep in mind that stress is a normal and good part of life and that it serves a positive purpose in many people's lives. When it all feels too much, though, there are many strategies you can use to help manage it. Read on to learn science-backed coping methods to help you build resilience, manage stress, and improve your overall general well-being. 

Practice self-care

Self-care is taking time to do things that promote your mental and physical health and your general well-being.  This emotional wellness activity comes with a number of personal benefits, such as lowering your risk for illness, helping you to manage stress, and increase your vitality. One of the best self-care tips you can live by is to be good to yourself, which can translate to doing things that bring you happiness, including giving to yourself or others. You can gift yourself with a new item of clothing or a favorite dessert to celebrate your existence.

Taking care of yourself need not be complicated nor time-consuming. You can practice self-care each day and can be as simple as taking a walk, relaxing in a bubble bath, eating your favorite food for lunch, or having a glass of wine while watching your favorite television show.  

Try meditation

Many people consider meditation as a method for combatting their stress, but they may be hesitant to do so because the process may seem foreign or awkward. The good news is, meditation is neither of these things,

Meditation is the practice of clearing one's mind and focusing on the here and now. You want to start by sitting or lying down in a position that will be comfortable for a long period of time. Next, you want to close your eyes and breathe deeply. Try to clear your mind of everything except what is occurring right in this moment.

If your mind wanders, calmly redirect yourself. This is a normal and natural part of meditation. Your mind is accustomed to thinking of multiple things at once, and especially while you are relaxed and things are quiet, it will want to explore.

As you continue to practice meditating, you will find that it becomes much easier as time goes on to prevent your mind from wandering. Some people begin doing this and are only able to focus with a clear mind for only a few minutes, but with some dedication and hard work, you can go longer periods of time.

Make sure you are getting enough sleep

When we are stressed, it can take a toll on our sleeping schedules. If you are lying away restless at night, this could be contributing to your problems and making your stress worse. Try to dedicate at least 7-9 hours a night to sleep. Doing this can help you feel fully charged and ready to take on each day. When you are overly tired or exhausted, this can make it difficult to shuffle through the daily activities of your life, which can cause undue and easily avoided stress to you.

If you did not get a good night’s rest, take a nap. Studies have shown that daytime naps can help reduce fatigue and increase your ability to control your emotions. A short nap that lasts from 15-20 minutes positively affects a person’s cognitive functioning. When you sleep, even for brief periods, it helps the brain increase focus. When you wake up from a short sleep, you will feel rejuvenated and refreshed. If you can sleep in nature, like a wooded backyard, even better. If you want to take a nap but need to unwind first, create a warm bath or a bubble bath. Naps are an excellent form of self-care that is simple to practice.

Get a move on

Exercise may seem to be counterproductive if your stress is already making your heart race, but science says this is a beneficial and health-building way to combat stress. Multiple studies have found that exercise can help relieve stress and anxiety. This attribute may be due to the added levels of endorphins and serotonin exercising produces. These chemicals are known to improve one’s mood and sense of well-being. 

Exercise can relieve stress and anxiety not only due to physiological actions within the body but can help a person healthily distract themselves about daily concerns. When you exercise, you can focus solely on the physical task at hand and let go of any worries or stress you are currently managing. This active form of mindfulness is a healthy coping mechanism that frees you from external responsibilities into the present now of your body and mind.

Keep a journal

Any time you are feeling stress, write in a journal. You do not have to write stories or traditional journal entries. Many people choose to write in the form of a stream of consciousness. This means writing verbatim all the things that are coming to your mind. Others may just write a few words that express emotions or gratitude. Research shows that being grateful can improve one’s mental health, including reducing your risk for depression, anxiety, and other stress-related disorders.

You can also keep a journal to document the things that do and do not work for you when trying to manage your stress. You may find that in writing out the different situations that cause you stress, you are able to develop strategies ahead of time that decrease its effects. Not all stress busters will work for everyone, and not everything you try will be helpful for you. But with different, 

Get a buddy

Sometimes all we need to do to feel better is talk to someone we love and trust. Consider enlisting a close friend or loved one to vent to when you are feeling overwhelmed.

You will want to make sure this person is supportive and understanding of your problems or concerns. The last thing you want is to feel judged or made to feel less than when you come to your support person for help.

Explain to this person the issues that you are experiencing and the different ways that stress enters you daily life.  If they are willing, ask them to make themselves available to talk or text when you are having a difficult time. They can give you tips to assist you, or they can just serve as a listening ear. Whatever you think will be the best option for you, you should run with it.

Book a staycation

One of the most fun stress busters you can try is getting away for a while. Unbeknownst to you, your stress could be coming from doing too much and not allowing yourself time to breathe.

Take some time away from work and book a hotel in your city. Take your loved one or friends out for dinner or a movie and relax. Try not to think about your day-to-day life, and just enjoy the time you have away from it all.

Make it a point to do this once or twice a year. Even if you are not feeling particularly stressed or anxious, you should still take time for yourself. This can be a tool used to prevent stress just as much as it is a tool to combat it in the moment.

Make changes in your life

Sometimes we need stress busters because there are certain things in our lives that are causing constant stress. 

If you are unable to manage your job duties or the expectations you are given are too high, consider speaking with upper management about your issues. Many supervisors and the like are open to making changes and will do what it takes to make their employees happy. If this isn't something that will work for you, consider changing jobs. No amount of money is worth compromising your mental health.

Your professional life is not the only thing that might need to be evaluated. At the very least, put some serious distance between yourself and those who stress you.

When to see a professional

If these strategies do not seem to work, your stress is becoming too much to handle, or you simply want a professional’s advice, consulting a trained therapist or counselor could be the next step for you. You can go into your sessions prepared by making a list of all the things that you have tried that did or did not work. Explain to your therapist the stress busters that you have already tried so you can discuss why or why not they did not work.

You may be assigned different "homework" and you may spend a lot of time talking about the things that cause you stress. Try to go into each session with an open mind and heart. Also, you should understand that therapy is a process, and there are several different methods used in therapy, many of which are largely trial and error. You may spend some time trying at different strategies in managing your stress, but eventually, you will work to find the right solution. 

Benefits of online therapy

While in-person therapy is beneficial, many people find it difficult to manage appointments, commutes, and the inconvenience of making time for therapy. In these cases, online therapy can be a beneficial alternative to in-person therapy. Online therapy has also been shown in several studies to be not only just as effective as in-person, but in some cases more beneficial due to convenience factors and cost-effectiveness. This is especially true for people who are unable to find mental health support due to limited proximity to psychotherapy resources, scheduling difficulties because of living in a rural or isolated location, and personal limitations that keep someone from making an appointment due to stigma or feeling embarrassed. 

Through the BetterHelp online platform, you are in the right place to find a therapist to help you with self-care. For many, there may be no right time to start counseling. You may be managing a particular mental health issue like chronic anxiety, or perhaps you want some support in daily life. The therapists at BetterHelp understand the various reasons why people seek therapy. You can get the support you need with a trusted online therapist and find ways to care for you in daily life.