3 Stress Reducing Techniques

Stress has been known to negatively impact our minds and our bodies and is actually referred to by researchers as a form of “whole-body illness” (Joshi et al. 2016). Whether your stressor is work, school, or family-related, managing stress is critical to a healthy lifestyle. Here’s how it’s taking a toll on your well-being and what you can do to manage it.

1. Stress may be leading you to engage in unhealthy eating habits.

Reaching for a candy bar after a long day at work? In a study conducted on college students, researchers found that under stress, individuals may find it harder to maintain a healthy diet. These participants under high stress indicated a higher desire for junk foods, like sweets and snacks, and a decreased consumption of foods that make up complete meals, like fruits, vegetables, meat and fish (Errisuriz et al. 2016). Stress has been linked to binge-eating and high calorie intake. In fact, stress can worsen existing eating disorders, making it harder for those struggling with these illnesses to recover. Most individuals in this study opted for sugary and carbonated drinks and quick foods that were dense in energy, but lacking in nutritional value. Want to curb your stress-eating habits?

Try this: Prepare and pack your snacks ahead of time. Studies show that convenience is one of the most important determinants to consumers when it comes to finding a quick snack (Errisuriz et. al. 2016). In the study on stressed college students, most indicated that their snack selections were motivated by what was most readily available and accessible. If you prepare and pack a healthy snack ahead of time, making it easier and quicker to access, you may be less likely to go for the bag of chips in the vending machine and more likely to eat something both nourishing and energizing.

2. Stress may be lowering your level of exercise.

In addition to facilitating poor eating habits, stress may also be cutting into your exercise routine. The results of a past study showed that individuals who were under stress saw a decrease in the frequency of exercise and physical activity (Ng and Jeffrey, 2003). Paired with a higher tendency to eat unhealthy foods, people under a lot of stress may put themselves at risk for problems like obesity (Kim and Jang 2017). Don’t want stress keeping you from your fitness goals?

Try this: Schedule your workouts like you would a meeting, or any other obligation. Make note of the time and duration in your calendar so that you’ll be more likely stick with your plans!

3. Stress is negatively impacting your mental health.

Perhaps it doesn’t come as much of a surprise that high levels of stress can lead to depression, anxiety, and other illnesses. Researchers in the past have found associations between high levels of stress and depression, as well as personality disorders, ADHD, and others (Pascoe et al. 2017). But there’s hope. Yoga and other meditative practices have been proven to decrease the effects of stress. Want improve your mental and physical health in a short 10 minutes?

Try this: Dedicate some time in your day to practicing a deep breathing technique. In a study conducted last year, participants’ blood pressures before and after practicing deep breathing for 10 minutes were compared. The technique had a significantly positive impact on the participants’ blood pressures, suggesting that a normal practice of deep breathing can help keep you calm through a stressful day. Meditation may even help regulate your moods by keeping stress and inflammation in check (Pascoe et al. 2017).

Your turn!

Let us know what you’re doing on a daily basis to reduce your stress levels in the comment section below. We’d love to hear about what works well for you in alleviating your everyday stress.

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References

Errisuriz, V., et. al. (2016). Perceived stress and dietary choices: The moderating role of stress management. Eating Behaviors 22, 211-216.

Joshi, A., et. al. (2016). Stress Management through regulation of blood pressure among college students. Work, 54, 745-752.

Kim, D., et. al. (2017). Stress and food choices: examining gender differences and the time horizon framing effect. International Journal of Hospitality Management 67, 134-142.

Leppink, E.W., et. al. (2016). The Young and the Stressed: Stress, impulse control, and health in college students. The Journal of Nervous and Mental Disease 204(12), 931-938.

Ng, D. M., et. al. (2003). Relationships between Perceived Stress and Health Behaviors in a Sample of Working Adults. Health Psychology 22, 638-642.

Pascoe, M. C., et. al. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal Of Psychiatric Research 95, 156-178.