Stress Reduction Strategies for International Stress Awareness Day

Practical Tips and Techniques for Promoting Mental and Physical Well-being

International Stress Awareness Day is observed on November 1 every year as part of International Stress Awareness Week, which was initiated by the International Stress Management Association (ISMA) in 1998. The primary goal of both the day and the week is to promote awareness of the impact of stress on mental and physical health and to provide information on various stress reduction strategies that can be helpful for individuals to lead a healthy life.

What Is Stress? 

Stress is a natural response of the body to perceived threats, danger, or pressure, which triggers the release of certain hormones, including cortisol and adrenaline. This neurochemical reaction leads to the " fight, flight, or freeze " response that usually arises from the experience or perception of fear or danger. In some cases, stress can be beneficial, such as when it helps motivate individuals to study for an exam or plan an event. However, prolonged stress, also known as chronic stress, or stress that significantly disrupts daily functioning can be harmful. Some common causes of harmful stress include moving, relationship or family conflict, an intense and demanding job, chronic pain or health problems, mental health conditions, and loss or grief. Chronic stress leads to a continuous release of stress hormones, resulting in an imbalance in the body, inflammation , and physical health symptoms such as headaches, digestive issues, muscle tension, and sleep disturbances. Over time, chronic stress can contribute to serious health conditions, such as high blood pressure, heart disease, diabetes, depression, and anxiety.

How To Celebrate International Stress Awareness Day? 

Observing National Stress Awareness Day on November 1, 2023, and practicing self-care year-round, can be helpful in managing stress levels. Creating stress-free environments at home and work and developing healthy coping mechanisms can also contribute to better stress management. If chronic stress affects daily functioning and causes difficulty in one or more areas of life, professional support may be necessary. To learn more about International Stress Awareness Week, visit the ISMA website or continue reading for useful stress reduction tips.

Techniques to Reduce Stress and Improve Mental Health

• Deep Breathing

One stress-reduction technique to try is deep breathing . Studies show that deep breathing practices can benefit overall mental health and well-being by triggering the parasympathetic nervous system. This system helps signal to the brain that you are safe, reducing the fight, flight, or freeze response. Deep breathing also allows more oxygen to reach the thinking parts of the brain, helping you act out of logic instead of fear or distress. Practicing deep breathing is simple and can be done anywhere. An example of one format you might try is " square breathing" or "box breathing ," which involves breathing in for five seconds, holding for four, exhaling for five, and holding for four. This exercise aims to calm the nervous system and bring maximum oxygen into the body.

• Guided Meditation

Guided meditation practices involve pre-recorded audio or video clips that lead the listener through a gradual relaxation process, often focusing on the breath. These practices can be especially helpful for those who struggle to maintain focus during meditation or are new to the practice. If you’re interested in trying guided meditation, there are numerous free resources available.

Research has shown that meditation can have a positive impact on stress levels. For example, one study discovered that meditation was able to produce a relaxation response even in individuals who had never tried it before. Furthermore, the study found that meditation was able to reduce physiologic stress responses while still improving memory performance.

• Mindfullness

Mindfulness is the act of being aware of the present moment without judgment. This can be achieved by focusing on your senses, such as the taste and texture of food, or by simply paying attention to your surroundings during a walk. Meditation exercises can also help cultivate mindfulness.

Practicing mindfulness can increase your awareness of stress and other difficult emotions. This can allow you to release physical tension, like clenching your jaw, or take a rest when your body needs it. A 2020 study found that mindfulness-based programs are associated with reduced symptoms of stress, worry, depression, anxiety, and psychological distress. Additionally, they can significantly improve quality of life and overall well-being.

• Yoga

You may already know about the International Day of Yoga or have heard about yoga's many benefits for the body. With its roots in Indian and Hindu cultures, yoga is an ancient spiritual practice that typically involves gentle physical postures and intentional breathwork to connect the body, mind, and spirit. Studies have shown that yoga can effectively reduce symptoms of anxiety and depression , which can be related to stress.

• Self Soothing

Dialectical Behavioral Therapy (DBT) is a form of therapy that aims to teach individuals how to regulate their emotions, be present in the moment, and reduce stress. One of the classic DBT techniques used for stress reduction is self-soothing , which is a distress-tolerance coping skill that can help individuals reduce extreme stress or emotional distress levels as they occur. To practice self-soothing, you can choose a simple activity that engages each of your five senses and grounds you in the present moment. For instance:

1. Touch: Wear comfortable clothing, use a soft blanket, play with a stress ball, hug a loved one or a pet, take a warm bath or shower.
2. Sight: Look at uplifting photos, draw or paint, watch soothing videos online, wear something you love, gaze at the stars.
3. Smell: Burn a scented candle, bake something delicious, use your favorite lotion or perfume, go outside and breathe in fresh air.
4. Taste: Enjoy your favorite food or snack, savor a dessert, order takeout, eat mindfully.
5. Sound: Listen to calming music or nature sounds, hum a tune, focus on the sound of your breath.

• Good Sleep Hygiene

Practicing good sleep hygiene has been shown to be crucial in reducing stress and promoting better mental health. Some ways to do this include:

1. Turning off all personal devices before bedtime
2. Ensuring a comfortable and quiet sleeping environment
3. Avoiding working in bed during the day
4. Turning off or dimming the lights
5. Keeping the room at a comfortable temperature
6. Removing clutter or distractions from the sleeping space
7. Avoiding caffeine and sugar before bedtime

If you suspect that you may have insomnia or another sleep disorder, it's important to consult with your primary care physician. They may refer you to a sleep specialist or provide you with information about medications or techniques that can help improve your sleep.

• Journaling

According to research , expressive writing, such as keeping a journal, may aid individuals in articulating and releasing emotions, leading to potential improvements in overall mental health. Journaling can provide a safe and healthy outlet to express your thoughts and feelings, allowing you to avoid suppressing emotions that can cause stress. It may also offer a new and balanced perspective on situations that may be causing stress.

• Eating Healthy

Excessive use of oxygen by the brain after a stress response can lead to a state of oxidative stress, as per Harvard Health Publishing . To mitigate the potential harm caused by free radicals resulting from oxidative stress, it is advisable to consume foods that are rich in essential vitamins, minerals, and antioxidants. Such foods include leafy green vegetables, potatoes, squash, pumpkin, berries, and fish that are high in omega-3 fatty acids, such as salmon and trout. However, it is recommended to consult with a nutritionist or a doctor before making any significant changes to your diet, as sudden changes in nutrition may cause digestive stress.

• Building Strong Relationships

Human health is dependent on various factors, and social connection is one of the crucial elements among them. According to a study , having a robust social support system can help individuals become more resilient to stress. Thus, building strong relationships with family, friends, neighbors, or community members can be beneficial in preventing the harmful effects of stress.

To enhance your social support network, consider joining a hobby club, sports team, or taking a class. Volunteering is another way to connect with others and make a positive impact on the community. It's worth noting that in addition to in-person social support, a 2018 study found that virtual social support accessed through social media platforms can also offer helpful benefits.

• Speaking With A Therapist

There are several lifestyle changes and techniques that you can try at home to reduce stress. However, speaking with a mental health professional could also be beneficial. Counselors are trained to help you find healthy coping mechanisms for stress that are specific to your needs. A therapist specializing in cognitive behavioral therapy (CBT) , for instance, can assist you in recognizing distorted thought patterns that trigger stressful feelings and changing them in a positive direction.

Busy schedules or difficulty finding a therapist in your area may hinder you from attending in-person therapy sessions. In such cases, online therapy is a viable option. Research indicates that online therapy can provide similar benefits to in-person sessions in most cases. ReachLink is a virtual therapy platform that matches you with a licensed counselor who can assist you in addressing your stress-related challenges through phone calls, video calls, and in-app messaging, among other methods.

Takeaway

You can use International Stress Awareness Day as an opportunity to reflect on how stress may be affecting your health, and you can also incorporate the stress-reducing techniques mentioned above into your routine throughout the year. Additionally, consulting with a licensed mental health professional can be beneficial in managing your stress levels.