Some lucky people are actually born with personalities that make them worry less, but what about the rest of us? The good news is there are proven ways to combat too much stress and its harmful effects on our bodies and minds. Don’t sweat it! You can adopt some of these simple stress busters, too.
1 They meditate.
Taking a few minutes each day to meditate may help lower your stress levels. Think you don’t have time? Well, even a little mindfulness training goes a long way, according to one study published in the journal Psychoneuroendocrinology.
Half of its participants took part in a three-day mindfulness
meditation program, a total of 25 minutes each day. The other half
analyzed poetry. Those who meditated felt less stressed. (They also
showed higher levels of cortisol,
the stress hormone, but this may be because meditation takes some work
and concentration—especially when you first start—reports Forbes.) The bottom line: Even a few minutes of meditation a day can dramatically lower your stress levels.
2 They work out regularly.
Exercise has been proven
to fight stress-related depression, though we don’t know exactly how
this works. Researchers from the Karolinska Institutet in Sweden
recently found
that exercising created changes in skeletal muscle that helped
eliminate a stress-induced substance that can harm the brain. The study
was done on mice, but the findings may show the connection between
exercise and human mental health, as well. So the next time you
feel your stress start to snowball, or the clouds of a funk start to
descend, hit the gym, go for a bike ride, or take a brisk walk.
3They spend time outdoors.
Heading outside is one fast way to alleviate stress.
Natural light has been shown to improve mood, reduce mortality in cancer
patients, and reduce the length of hospital stays for cardiac patients.
It may even help those dealing with pain, according to researchers
at the University of Pittsburgh. In the study, spinal patients who
spent time in the sunshine took 22 percent less pain medication per
hour.
Many natural smells that you encounter outdoors have been linked with
lowering stress levels, too. Some of the scents include lavender, rose, and possibly pine.
4They leave work at work.
Between 26 and 40 percent of workers feel their job is too stressful, according to the CDC.
And working extra long hours, whether in the office or after you’ve
left, is one reason why. We need time after work to disconnect in order
to mentally recharge for the next day, according to one study published in the Journal of Occupational Health Psychology. So try to create a definite line between work time and personal time to cut back on worrying about your job.
5They take their vacation days.
Although many Americans receive paid time off through work—and 96 percent of people recognize its importance—only 41 percent
of workers plan to use all of their vacation days. But taking time off
helps us de-stress—and that has long-term health implications. Women who
only took one vacation every six years or less were nearly eight times
more likely to suffer a heart attack or develop heart disease than those
who took at least two vacations every year, The New York Times reports.
6They read for fun.
There’s a reason snuggling up with a good read sounds so
appealing after a rough day. Just six minutes of reading can reduce
stress by as much as 68 percent, according to one study by the University of Sussex. Who knew that a dose of Gillian Flynn may be better than a gin martini?
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