Sometimes, feeling stressed out and mentally low can seem like just another regular part of living life in the 21st century. But it doesn’t have to be — and in fact, it really shouldn’t be at all! Learning how to cope with stress can help you get through the hard times and protect your body and mind in the process. Let’s go over some of the best stress management techniques that can help you remain calm and healthy no matter what stressful tasks and pressing responsibilities are on your agenda.

Deep breathing exercises are some of the simplest but most effective techniques for managing stress in the moment since they can have a real impact on your mood and your physical stress reaction [1]. To practice, simply inhale slowly for five seconds, breathing deeply into your chest. Hold for three seconds. Then, slowly release that breath for five seconds. Repeat several times until you feel calmer. This is a great stress management technique since it can be done immediately whenever you start to feel yourself getting worked up, and takes zero equipment or tools to do it. On a related note, meditation is also a good stress management technique since it promotes mindfulness and being in the moment, rather than having your mind constantly on the next big stressor. Even better, meditation has also been shown to positively impact your cortisol levels, which are the “stress hormones” that your body releases in response to intense situations. [2]

In addition, it can be hard to prioritize taking care of your physical health when you’re feeling overwhelmed, but eating a nutritious diet and moving often is very important for managing stress. Eating a varied, nutritious diet can give your body all of the tools it needs to maintain a healthy gut microbiome, generate important hormones and brain chemicals, and manage inflammation, all of which are good for your mental health [3]. You can also take supplements like 5-HTP and Methyl B12 when necessary to ensure that you’re getting all of the nutrients your body and mind need for optimum wellness. In addition, regular exercise is an excellent outlet for stress. Yoga, for example, is a great exercise that helps keep you physically healthy while also promoting mindfulness, but you can also apply the same principles to any exercise that you enjoy.

Another good way to manage your stress is to make time for things you actually enjoy doing. This can be a great outlet for working through your emotions. For example, if you’re artistic, creating a new piece can help you process your stress in a healthier manner. Finally, don’t be afraid to ask for help when necessary. Lean on your support system like friends and family members, when you need to talk through your frustrations. In addition, talking to a mental health professional can give you the tools you need to better process stress and other emotions, which can ultimately help you better deal with whatever life has to offer you.

Research / Support Links:

• [1] https://pubmed.ncbi.nlm.nih.gov/27995346/
• [2] https://pubmed.ncbi.nlm.nih.gov/35046747/
• [3] https://pubmed.ncbi.nlm.nih.gov/32823562/