From the Guidelines
To reduce stress effectively, prioritize mindfulness meditation and regular physical activity, as these interventions have been consistently shown to lower blood pressure and improve psychological well-being 1. When considering the best measures to reduce stress, it's essential to focus on evidence-based interventions that prioritize morbidity, mortality, and quality of life as outcomes.
- Regular physical activity, such as walking, jogging, or yoga, for at least 30 minutes daily, can help release endorphins that naturally combat stress.
- Mindfulness meditation, practiced for 10-15 minutes daily, can calm the mind and reduce stress by focusing on breath and present moment awareness.
- Ensuring adequate sleep of 7-9 hours nightly, maintaining a consistent sleep schedule, and creating a relaxing bedtime routine can also help reduce stress.
- Limiting caffeine and alcohol consumption, which can exacerbate stress and anxiety, is also crucial.
- Connecting with supportive friends and family regularly can provide a buffer against stress.
- Setting boundaries with work and digital devices by scheduling specific times to check emails and taking short breaks throughout the day can help manage stress.
- Deep breathing exercises, such as the 4-7-8 technique, and progressive muscle relaxation can also be beneficial in reducing stress. These approaches work by activating the parasympathetic nervous system, which counteracts the fight-or-flight stress response and promotes a state of calm. For persistent severe stress, professional help from a therapist using cognitive behavioral therapy may be beneficial, as it has been shown to effectively reduce psychologic symptoms and physical symptoms in patients with cancer 1. However, it's essential to prioritize the most recent and highest quality study, which in this case is 1, as it provides the most up-to-date and reliable evidence on reducing stress and improving psychological well-being.
From the Research
Measures to Reduce Stress
- Reframing individual stress response through stress-optimizing interventions can be an effective tool to improve responsivity to stressors 2
- Techniques such as progressive muscle relaxation, deep breathing, and guided imagery can help individuals reduce stress and enhance relaxation states 3
- Deep breathing techniques have been shown to improve mood and reduce levels of stress in university students 4
- Diaphragmatic breathing has been found to be effective in reducing physiological and psychological stress in adults 5
- Brief structured respiration practices, such as cyclic sighing and box breathing, can enhance mood and reduce physiological arousal 6
Stress Reduction Techniques
- Progressive muscle relaxation: involves tensing and relaxing different muscle groups to release physical tension 3
- Deep breathing: involves slow, deliberate breaths to calm the mind and body 4, 5
- Guided imagery: involves using visualization techniques to create a relaxing mental state 3
- Diaphragmatic breathing: involves engaging the diaphragm to promote deep, relaxed breathing 5
- Cyclic sighing: involves emphasizing prolonged exhalations to reduce physiological arousal 6