How to Lower Your Stress Levels

Having a stress-free life would be ideal, but even if you could resolve your major stressors, you’ll still encounter tension-inducing traffic jams and world news.

“There are many things you can do to relieve or at least take the edge off the stress in your life,” says Ronesh Sinha, M.D., an internal medicine specialist at Palo Alto Medical Foundation. “Although these techniques may not completely eliminate stress, they can be profoundly effective in reversing the damage that chronic stress does to your body.”

Attend to Your Breathing

Slow down and take deep breaths to activate the parasympathetic nervous system, which helps reverse the chemical changes stress causes in your body, says Dr. Sinha.

Start by noticing your breathing and making it slower and deeper. Put one hand on your chest and one on your lower belly. As you inhale, feel your belly (diaphragm) expand outward while the hand on your chest remains still. Breathe in through your nose and open your mouth slightly as you exhale.

You can do this almost anywhere: in the car (when you’re parked), at work, sitting or standing. “Your breath is literally a shutoff valve for the sympathetic stress response,” says Dr. Sinha.

Practice the Relaxation Response

Try performing this relaxation method created by Dr. Herbert Benson to help offset chronic stress:

1. Sit quietly in a comfortable position and close your eyes.
2. Deeply and consciously relax all muscles, from head to toe.
3. Breathe slowly, with awareness of your breath.
4. Focus on a single word as your anchor; for example, “calm” or “release.” If your mind wanders, just bring it back to the anchor word and your breathing.
5. Continue in this quiet mode for 10 to 20 minutes. The longer, the better.
6. When you finish, sit quietly for a few minutes, first with eyes closed and then with eyes open.

Practice this at least once or twice each day. “When you’re more experienced, you can do a 15-second version to help de-stress in the middle of stressful events,” says Dr. Sinha.

Add Joy

Activities that make you happy help counterbalance stress.

• Get outside – Take a walk, even in the city. Garden in your backyard. Research shows that nature reduces the physical effects of stress, so head to the mountains, ocean or desert.
• Listen to music – Put on relaxing music or upbeat tunes from your youth or other carefree times. Focus on the music deeply. And sing along — the louder the better because it releases your diaphragm and expands your breath. Dance, too!
• Play – Join a sports team or just go to the park and get on the swings. Or try a board game.
• Laugh – Yes, it’s good medicine. Regularly watch comedy shows, play amusing games, and read funny books and articles.

Exercise More

Reduce the amount of time you sit. “You can do this in sneaky ways, like walking more around the office, finding the farthest parking space wherever you go, or standing while watching TV, folding laundry or talking on the phone,” suggests Dr. Sinha.

Engage in exercise classes or sports activities with others, which reduces stress more effectively than working out alone. When you do work out, don’t rush. Allow time to cool off and calm down between activities and spend at least 15 minutes breathing and stretching when you’re done.

Eat Happy Food

Some food habits worsen the stress response; others can help you de-stress.

• Avoid sugar – Too much sugar causes an insulin spike and then a crash. This stimulates adrenal glands to secrete epinephrine and norepinephrine, giving you the jitters.
• Watch the caffeine – This stimulant can increase your cortisol (stress hormone) levels and impair your sleep, creating a vicious cycle of daytime fatigue and increased stress.
• Choose whole foods – Good stress-relief foods include healthy fats found in fish, walnuts, flaxseed, chia seeds, avocados, olive oil and almonds; energizing lean protein; whole-grain, high-fiber, and low-glycemic-index carbohydrates; and pretty much all fruits and vegetables.

Pace Yourself

Do you rush from one event or task to another? This internal time pressure correlates with heart disease risk. Stop overscheduling yourself (and your family). Deliberately slow down during the day.

Make a reasonable daily to-do list that include these categories:

• Personal wellness – Practice breathing, the Relaxation Response and exercise.
• Work – Shut off personal devices (no social media) and focus on a few important tasks only. Single tasking is more productive and less draining than multitasking.
• Family and friends – Give them your genuine, undivided presence. Make eye contact and put away digital distractions.

Get Help

Finally, “know when you might need help,” says Dr. Sinha. “There’s no shame in asking for help from a licensed professional if you find your own efforts at stress relief are just not working. Your peace of mind and health are at stake.”