Tips to Reduce Stress

Researchers say stress can be harmful to our brains and bodies. Whether it is short-term stress from a work deadline or long-term stress from worrying about a loved one who is very ill, it triggers a release of adrenaline and cortisol hormones. Adrenaline, also known as epinephrine, is released during the body's "fight or flight" response, and increases our heart rate, blood pressure, and energy levels. The effects can last up to an hour.

Cortisol increases blood sugar levels, which provides the body with fast energy but over time elevated levels can raise blood pressure and cholesterol levels as well as increase the risk of heart disease and weight gain. Over time, it can also damage the part of the brain affecting thinking, memory and learning. These adverse reactions show why the body is not easily able to handle high levels of stress day after day.

While we all feel stress at one time or another, some of us get overwhelmed with it. It can prevent us from doing the things we want and keep us from moving forward. The good news is health experts have some useful tips we can all practice to help mitigate unwelcome stress.

One easy and enjoyable habit is to take a walk in a green space. Studies show being around nature helps relieve tension, decreases frustration and offers a sense of calm. Getting outside and getting exercise is also good for relieving tension.

Laughing is another tip to relieve stress. Watch a show or a video clip that gives you a good belly laugh. Giving or getting a heartfelt hug has also been shown to reduce a person’s heart rate and trigger the release of oxytocin, the “feel good” hormone. Studies show socializing or volunteering strengthens immunity and lowers inflammation.

Other stress reducing activities include practicing breathing techniques as well as the simple act of petting a cat or dog. A square of dark chocolate not only contains healthy flavonols but opens blood vessels, reduces blood pressure and releases feel-good endorphins. Finally, don't forget the importance of a good night’s sleep. 

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