From the Guidelines
Chronic stress can be effectively reduced through a combination of lifestyle changes, mindfulness practices, and sometimes medication, with the most recent and highest quality study suggesting that mindfulness-based interventions, such as meditation and mindfulness-based stress reduction, are associated with improvements in stress, depressive symptoms, anxiety, and blood pressure 1.
Methods for Reducing Chronic Stress
The following methods can help reduce and mitigate chronic stress:
- Incorporating daily stress-reduction techniques such as meditation (10-20 minutes daily), deep breathing exercises (5 minutes, several times daily), or progressive muscle relaxation
- Regular physical activity (30 minutes of moderate exercise most days) to reduce stress hormones like cortisol and boost mood-enhancing endorphins
- Prioritizing sleep hygiene by maintaining consistent sleep-wake times and aiming for 7-9 hours nightly
- Nutrition plays a key role—reduce caffeine and alcohol consumption while increasing omega-3 fatty acids, complex carbohydrates, and antioxidant-rich foods
- For persistent stress, cognitive behavioral therapy (CBT) has strong evidence for effectiveness, typically requiring 8-12 weekly sessions
- In cases of severe stress or anxiety, medications may help, including SSRIs like sertraline (50-200mg daily) or escitalopram (10-20mg daily), usually requiring 4-6 weeks for full effect
- Social connection is crucial—regular meaningful interaction with supportive people buffers against stress through neurobiological pathways
Lifestyle Modifications
Additionally, lifestyle modifications such as:
- Reducing salt intake and eating a healthy diet rich in whole grains, fruits, vegetables, polyunsaturated fats, and dairy products
- Moderating alcohol consumption and avoiding binge drinking
- Maintaining a healthy weight and managing abdominal obesity
- Quitting smoking and avoiding exposure to air pollution and cold temperature can also help reduce chronic stress and improve overall quality of life 1.
Mindfulness-Based Interventions
Mindfulness-based interventions, such as mindfulness-based stress reduction and mindfulness-based cognitive therapy, have been shown to be effective in reducing stress, depressive symptoms, anxiety, and blood pressure, and can be used as an adjunct to other cardiovascular risk reduction methods 1.
From the Research
Methods for Reducing and Mitigating Chronic Stress
The following methods have been identified as effective in reducing and mitigating chronic stress:
- Mindfulness-based stress reduction (MBSR) [ 2 ], which combines mindfulness meditation and yoga in an 8-week training program
- Physical activity (PA) [ 3 ], such as vigorous-intensity activity of free choice
- Mindfulness meditation (MM) [ 3 ], which involves guided mindfulness meditation
- Heart rate variability biofeedback (HRV-BF) [ 3 ], which involves slow breathing with a heart rate variability biofeedback device
- Self-compassion and mindfulness-based cognitive mobile interventions [ 4 ], such as the Serene app, which incorporates techniques from cognitive behavioral therapy and mindfulness-based cognitive therapy
- Breathing exercises [ 5 ], such as deep-breathing exercises
- Cold-water immersion [ 5 ], which involves exposure to cold water
- Meditation [ 5 ], which involves mindfulness meditation
Key Findings
These methods have been shown to: