How do we control, reduce, cope with, and relieve stress? Here are some tips.
Stress Relief Techniques
1. Get good sleep.
Not getting enough sleep contributes to greater HPA axis activation. So to relieve stress, it can be really helpful to get more (and better) sleep. Be sure to block out blue light (from TVs, phones, and computers) 30 minutes before bed. You may also want to consider getting a red-light bulb (which research suggests may improve sleep) for your bedside lamp.
2. Exercise lightly.
We all know that exercise is good for us. But exercise also increases the demand for energy and cortisol, so if we desire to relieve stress, we may benefit more from lower-intensity exercises, like walking, swimming, or yoga.
3. Try Meditation.
Studies show that mediation can decrease cortisol in the context of stressful situations. Plus, meditation has been shown to help reduce depression and anxiety across several studies. So, it may be helpful to try meditation for stress relief and see if it's a good fit for you.
4. Develop a Challenge Mindset
When we view situations as threatening, it can make us feel more stressed. If we instead view our difficult situations as a challenge (and not a threat), we can feel less stressed and more capable of handling the situation. So, try to shift your mindset and think about how you have the skills to handle the stressors that come your way.
More Stress Relief Techniques
5. Take a Cold Shower.
My absolute favorite way to activate the parasympathetic nervous system is by taking a cold shower after getting warm with an exercise or a sauna. Both exercise and a sauna may be self-soothing, but research shows that submerging the body in cold water also activates the calming parasympathetic nervous system. So, consider trying a cold shower or swim to relieve stress.
6. Reconsider Your Diet.
The foods we eat often contribute to stress. For example, sugar increases inflammation, which stresses the body, so it can exacerbate stress in the longer term. Trans fats also contribute to inflammation, which can put pressure on the HPA axis. In general, eating a diet of high-quality protein and vegetables seems to be the best bet to relieve stress.
7. Avoid Caffeine.
Caffeine activates our HPA axis, making us feel more anxious. So, ditch the coffee, caffeinated tea (like green and black teas), and energy drinks to relieve stress.
8. Consider Taking Adaptogens
Adaptogens are plants that are thought to help relieve stress. Some adaptogens that have been studied and shown to work include Ashwagandha, Holy Basil, Eleuthero, Jiaogulan, Rhodiola, and Ginseng.
9. Use Breathing Exercises
One good way to activate the parasympathetic nervous system—our "rest and digest" calming system—is by regularly using deep breathing. For example, the 4-7-8 breathing technique:
- Inhale to a count of four with your mouth closed.
- Hold to a count of seven.
- Exhale through pursed lips with a whooshing sound to a count of eight.
- Repeat the cycle up to four times, unless uncomfortable.
Check out the video below to be guided through this breathing exercise:
In Sum
References
- Arafah, B.M., Hypothalamic pituitary adrenal function during critical illness: limitations of current assessment methods. The Journal of Clinical Endocrinology & Metabolism, 2006. 91(10): p. 3725-3745.
- Buckley, T.M. and A.F. Schatzberg, On the interactions of the hypothalamic-pituitary-adrenal (HPA) axis and sleep: normal HPA axis activity and circadian rhythm, exemplary sleep disorders. The Journal of Clinical Endocrinology & Metabolism, 2005. 90(5): p. 3106-3114.
- Kimberly, B. and P. James R, Amber lenses to block blue light and improve sleep: a randomized trial. Chronobiology international, 2009. 26(8): p. 1602-1612.
- Zhao, J., et al., Red light and the sleep quality and endurance performance of Chinese female basketball players. Journal of athletic training, 2012. 47(6): p. 673-678.
- Hill, E., et al., Exercise and circulating cortisol levels: the intensity threshold effect. Journal of endocrinological investigation, 2008. 31(7): p. 587-591.
- John, S., S.K. Verma, and G.L. Khanna, The effect of mindfulness meditation on HPA-Axis in pre-competition stress in sports performance of elite shooters. National Journal of Integrated Research in Medicine, 2011. 2(3): p. 15-21.
- Blascovich, J., 25 Challenge and Threat. Handbook of approach and avoidance motivation, 2013: p. 431.
- Mourot, L., et al., Cardiovascular autonomic control during short-term thermoneutral and cool head-out immersion. Aviation, space, and environmental medicine, 2008. 79(1): p. 14-20.
- Al'Absi, M., et al., Hypothalamic-pituitary-adrenocortical responses to psychological stress and caffeine in men at high and low risk for hypertension. Psychosomatic Medicine, 1998. 60(4): p. 521-527.
- Winston, D., Adaptogens: herbs for strength, stamina, and stress relief. 2019: Simon and Schuster.
