Stress is an unavoidable part of life. The reason why our brain recognizes stress is linked to evolution. Stress is the physiological response to a potential threat. The brain identifies the threat and creates the stress response as a survival mechanism. Therefore, when our ancestors faced wild animals, they experienced elevated heartrate and a rush of hormones that contributed to speeding up their escape routes. The bottom line: Stress is an engrained survival response. 

Stress levels drop as soon as you are out of danger. Unfortunately, when it comes to emotional stress, there is no such thing as ever being out of reach of a threat. Therefore, the brain never sends the notification to reduce stress levels. However, you can proactively help your brain reduce the stress response. Ultimately, while you can’t stop stress, you can learn to let go when you don’t need it. 

Photo by Aarón Blanco Tejedor on Unsplash

Meditate more often
Meditation and deep breathing techniques have been shown to impact stress reduction positively. Understandably, if you are new to meditation, it can be tricky to develop the appropriate routine. Yet, regular practice can help you find a path to inner peace. 

Comparatively, breathing techniques tend to be more effective for beginners as they can trick the brain into thinking that you are already less stressed, which, in turn, reduces stress levels. Indeed, breathing strategies can drop your heartbeat, which sends the signal to the brain that you are out of danger. As a result, cortisol levels, the stress hormone, decrease, and you feel more relaxed. 

Be physically active
Exercising presents numerous advantages when it comes to stress response. Indeed, stress triggers a fight or flight reaction in the body, which can be compared to a disease. Regular physical activity prepares the body by improving its physical condition. In other words, when you train regularly, you can fight diseases and the long-lasting effects of the fight or flight response more effectively. Additionally, sports can act as an escape mechanism, helping take your mind off thoughts and worries. When it comes to emotional stress, sports can provide a solution to reduce negative thoughts, which also drops stress levels. 

Besides, scientists have also discovered that physical activities produce endorphins, which in the long term can also reduce stress. So, if you are the kind of person who struggles with emotional or chronic stress, it can be a good idea to establish a sports routine. You could start a simple home gym with the perfect home treadmill and a set of dumbbells to keep your heart pumping. This would ensure you can switch stress for sweat at any time of the day or night! 

Avoid stress-aggravating food
Food doesn’t just fuel the body. It can also aggravate some conditions. For example, while food doesn’t create stress per se, it can have a significant impact on your existing stress levels. It isn’t uncommon to crave high carb and sugar food when you’re under a lot of stress. We all want to grab a sweet reward, such as a donut, at the end of a tough day. Unfortunately, the treatment can be counterproductive. Indeed added sugar and refined carbohydrates cause an increase in blood sugar. The body regulation process for blood sugar affects cortisol (stress hormone) levels, which makes you feel more stressed. Another important food to avoid when under stress is caffeine, as it influences your sleep cycle. 

Improve your bedtime routine
What does sleep have to do with stress? The answer is Everything. Sleep helps regulate your mood by naturally decreasing the level of some hormones, such as cortisol. Therefore, your cortisol level remains elevated when you don’t get enough sleep. According to studies, individuals who have less than 5 hours of sleep a night are more at risk of cortisol-related issues such as high blood pressure. 

Therefore, it can be helpful to improve your bedtime routine so you can rest and wake up feeling refreshed and relaxed. 

Be aware of your mental health
While stress is a mental health issue, it can be made worse by existing conditions. For example, if you already struggle with depressive mood disorders, it could make you more sensitive to stress. Similarly, people who experience anxiety attacks are more prone to perceive stress. It can be useful to discuss your situation with a specialist who can provide medicated assistance and therapy. 

Avoid unnecessary stress
Stress is unavoidable in day-to-day life. Yet, stress exposure can be preventable, such as toxic friendships or social media trolls. Sometimes, walking away from a stressful situation is the best thing you can do for yourself. 

Stress is present in everyday life. But you control how you choose to respond to it. You can reclaim your peace of mind through a mindful routine, healthy lifestyle, and mental health awareness. Remember you are in charge. Stress does not control you.