Stress is a natural response of our body to situations we perceive as threatening or challenging. While a bit of stress can be motivating and necessary for our survival, the problem arises when it becomes chronic. In our current society, marked by fast-paced lifestyles and constant demands, chronic stress has become a common health concern, affecting both our minds and our bodies.

Stress is how the body responds to any type of demand or threat. When it feels endangered, the body undergoes physical and chemical changes that prepare it to act, which is known as the “fight or flight” response. In the short term, these reactions are beneficial; however, when stress is prolonged, it can cause wear and tear on the body. Research from Stanford University has shown that chronic stress can contribute to health problems such as heart disease, high blood pressure, diabetes, depression, and anxiety.

THREE Strategies for Stress Management

1. Mindfulness and Meditation

It has been proven that mindfulness and meditation can significantly reduce stress levels by improving our ability to regulate emotions and decreasing the tendency to overreact to stressful situations. A study by Lazar, S.W. et al. (2005) at Harvard University illustrates how meditation not only reduces stress but also improves health aspects such as attention, pain regulation, and more.

How to get started? Dedicate a few minutes each day to practice meditation or mindfulness. You can start with guided meditation apps or simply take a moment of the day to reflect quietly, focusing on your breathing and being present.

2. Physical Exercise

Regular exercise is one of the best ways to relax the body and mind. Research by Ratey, J.J. (2008) and others at the University of California, Los Angeles has published studies demonstrating how exercise releases endorphins, chemicals in the brain that act as the body’s natural painkillers and improve mood.

How to incorporate it? Find physical activities that you enjoy and can integrate into your routine regularly. Whether it’s walking, running, swimming, or practicing yoga, the important thing is to move your body and have fun at the same time.

3. Controlled Breathing Techniques

Specific breathing techniques can be extremely effective in reducing stress. Research by Brown, R.P. & Gerbarg, P.L. (2005) indicates that breathing with the diaphragm, for example, helps reduce heart rate and can induce a sense of calm. Try inhaling slowly counting to four, hold your breath for four seconds, and exhale slowly counting to four.

Managing stress is not just about improving momentary well-being; it is essential for maintaining long-term health. Adopting stress management techniques can not only improve your quality of life but also protect you from a variety of health problems related to chronic stress. We encourage you to try these strategies and discover which ones work best for you, helping you live a fuller and more peaceful life.

References

1. Sapolsky, R.M. “Why Zebras Don’t Get Ulcers,” Henry Holt and Co., 2004.
2. Lazar, S.W. et al. “Meditation experience is associated with increased cortical thickness,” NeuroReport, 2005.
3. Ratey, J.J. “Spark: The Revolutionary New Science of Exercise and the Brain,” Little, Brown Spark, 2008.
4. Brown, R.P. & Gerbarg, P.L. “The Healing Power of the Breath,” Shambhala, 2012.

About The Author

Dr. Rossana “Gigí” Nieto

Health Communication Expert | Public Health Professor | Academic Management

I have more than 10 years of experience in health communication and content creation on social media platforms, TV and radio. I have worked as a full professor in higher medical education for over ten years.