From the Guidelines
Mindfulness-based stress reduction, yoga, and meditation are the most effective stress-reduction activities, as they have been shown to improve psychological well-being, reduce stress, anxiety, and depression, and improve overall quality of life 1. These activities have been found to be beneficial in both healthy individuals and those with existing heart disease or cardiac risk factors. Mindfulness-based interventions, such as mindfulness-based stress reduction and mindfulness-based cognitive therapy, have been associated with small to medium effects on stress, depressive symptoms, and anxiety 1. Yoga and tai chi have also been found to improve outcomes in heart failure patients and blood pressure and exercise capacity in other CVD-related populations 1. Meditation, a component of many mindfulness-based interventions, has been associated with mortality reduction in individuals with hypertension 1.
Some of the key benefits of these activities include:
- Reducing cortisol levels and activating the parasympathetic "rest and digest" system
- Increasing feel-good neurotransmitters like serotonin and dopamine that counteract stress responses
- Improving mood and depressive symptoms
- Enhancing overall quality of life
- Supporting cardiovascular health
Other stress-reduction activities, such as deep breathing exercises, spending time in nature, and maintaining social connections, may also be beneficial, but the evidence is not as strong as it is for mindfulness-based stress reduction, yoga, and meditation 1. Overall, incorporating mindfulness-based stress reduction, yoga, and meditation into one's daily routine can have a significant impact on reducing stress and improving overall well-being 1.
From the Research
Effective Stress-Reduction Activities
The following stress-reduction activities have been found to be effective in reducing stress and anxiety:
- Mindfulness-based stress reduction (MBSR) [ 2, 3, 4, 5, 6 ]
- Yoga [ 3 ]
- Mindfulness meditation [ 2, 5, 6 ]
Key Findings
- MBSR has been shown to reduce stress and anxiety in both clinical and nonclinical populations [ 2, 4, 5, 6 ]
- Yoga has been found to be associated with improved regulation of the sympathetic nervous system and hypothalamic-pituitary-adrenal system [ 3 ]
- MBSR has been found to improve health-related quality of life, including reducing anxiety and improving physical functioning, vitality, social functioning, and mental health [ 4 ]
- MBSR has been found to have a nonspecific effect on stress reduction in comparison to an inactive control, and a possible specific effect compared to an intervention designed to be structurally equivalent to the meditation program [ 6 ]