From the Guidelines
To prevent, reduce, and mitigate chronic stress, implementing a comprehensive approach that includes lifestyle modifications, such as regular physical activity, healthy diet, and stress-reduction techniques like mindfulness meditation, is crucial. This approach is supported by the 2020 international society of hypertension global hypertension practice guidelines 1, which emphasizes the importance of lifestyle modifications in reducing blood pressure and promoting overall health.
Some key lifestyle modifications that can help reduce chronic stress include:
- Regular physical activity, such as moderate-intensity aerobic exercise for 30 minutes on 5-7 days per week, or high-intensity interval training (HIIT) 1
- Healthy diet, rich in whole grains, fruits, vegetables, polyunsaturated fats, and dairy products, and low in sugar, saturated fat, and trans fats, such as the DASH diet 1
- Stress-reduction techniques, such as mindfulness meditation, transcendental meditation, or mindfulness-based stress reduction (MBSR) 1
- Getting enough sleep, maintaining consistent sleep-wake times, and avoiding screens before bed
- Reducing caffeine and alcohol consumption, and increasing intake of stress-reducing foods rich in omega-3 fatty acids, magnesium, and antioxidants
In addition to lifestyle modifications, relaxation techniques and professional support can also play a crucial role in reducing chronic stress. Mindfulness-based interventions, such as MBSR, have been shown to be effective in reducing stress, anxiety, and depression, and improving overall well-being 1. These interventions can be delivered in individual or group settings, and can be tailored to meet the specific needs of each person.
Overall, a comprehensive approach that includes lifestyle modifications, relaxation techniques, and professional support can help prevent, reduce, and mitigate chronic stress, and promote overall health and well-being. By prioritizing lifestyle modifications and seeking professional support when needed, individuals can take a proactive approach to managing chronic stress and improving their overall quality of life.
From the Research
Methods for Preventing, Reducing, and Mitigating Chronic Stress
- Mindfulness-based stress reduction (MBSR) has been shown to be effective in reducing symptoms of anxiety and depression, and improving quality of life 2, 3
- MBSR and mindfulness-based cognitive therapy (MBCT) have been found to have broad-spectrum antidepressant and antianxiety effects, and decrease general psychological distress 3
- Physical activity has been found to be an evidence-based means of combating stress among older adults, promoting their quality of life, and reducing symptoms of depression and anxiety disorders 4
- MBSR and MBCT have been found to be feasible and beneficial for older adults, improving sleep quality, reducing symptoms of anxiety and depression, and improving memory and executive functioning 5
- Cognitive therapy, MBSR, and behavior therapy have been found to be effective in treating chronic pain, with predictors of treatment response including low levels of cognitive/behavioral function, favorable expectations of benefit, and sound working alliances 6
Interventions for Chronic Stress
- MBSR: teaches mindfulness meditation and yoga practices, delivered in a group format, to reduce stress and improve quality of life 2, 3
- MBCT: a secular, clinically based method that employs manuals and standardized techniques to reduce symptoms of anxiety and depression 3
- Physical activity interventions: can be used to reduce stress and promote quality of life in older adults, and can be tailored to individual needs and abilities 4
- Behavior therapy: can be used to treat chronic pain, and may be effective in reducing stress and improving quality of life 6
Populations that May Benefit from Chronic Stress Interventions
- Older adults: may benefit from MBSR, MBCT, and physical activity interventions to reduce stress and improve quality of life 4, 5
- Individuals with chronic pain: may benefit from cognitive therapy, MBSR, and behavior therapy to reduce pain and improve quality of life 6
- Individuals with anxiety and depression: may benefit from MBSR, MBCT, and physical activity interventions to reduce symptoms and improve quality of life 2, 3, 5