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Science reveals 8 hacks to Beat Stress and Be Happier.

From getting outdoors to eating well and connecting with others, you have options to beat stress. It’s a part of everyday life. And now more than before, our stress levels are through the roof owing to the prevailing cost-of-living crisis.  

The fact is you can’t stress-proof your life. But here’s the good news: you can learn how to beat stress and be happier. To help, we’ve got 8 super-simple habits that should form part of your stress-fighting toolkit.

Not all stress is bad for you.

Good stress (eustress) nudges you towards positive action. Instead of fear or anxiety, you feel excited and motivated about the situation. That’s because you perceive the task as manageable and not a threat. While these positive feelings don’t often last long, they drive you to do your best.

Types of good stress include:

  • First-time experiences like traveling and going out on a date
  • Life changes like getting a new job or a relationship
  • Challenges like gym workout or a roller-coaster ride

What is bad stress?

Bad stress is what you feel when you perceive a situation as a threat. It’s what we often refer to when we say “We’re stressed.” This type of stress can be either short-term, known as acute stress. Or long-term, which we call chronic stress.

Acute Stress

Acute stress is the short-lived type that pops up in everyday situations. Imagine this: running late for work, encountering large crowds, losing your phone or wallet, and facing tight work deadlines.

Once the perceived threat peters out, your body goes back to its pre-stress state (homeostasis). While acute stress isn’t detrimental, it can pile up and become chronic stress if not resolved.

Chronic stress

Chronic stress is the ongoing version that sticks around for the long haul.  It occurs out of repeated exposure to perceived stressors for an extended period of time. An unhappy marriage, severe illness, or poverty can all cause chronic stress.

The prolonged stress doesn’t allow the relaxation phase (pre-stress state) to kick in. Your heart rate, breathing, blood pressure, and hormonal levels remain high, leaving you in a perpetual state of “flight or flee.” Over time, your body gets exhausted and vulnerable to depression, high blood pressure, and heart disease.

What can you do to manage stress?

Our bodies can handle short-lived stress but not the type that sticks around. That being said, if you don’t cope well with acute stress it will pile up into a more serious issue.

Here are ways to keep your stress levels in check:

1. Build strong social connections

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Making friends gives you a sense of belonging and purpose. Photo by HUGs

Get out there and talk to people, be it your family, friends, or strangers.

Interacting with others and having a laugh can help you beat stress. Take the 75-year-old study on Adult Development: It found that those who have close social ties feel less stress, are happier, and live longer than those who are socially isolated.

Strong social connections give you a sense of belonging and purpose. You also don’t feel lonely as loneliness is a risk factor for early mortality.

How can you build meaningful social connections to beat stress?

  • Keep in touch with your friends, even with a quick ‘hello’ WhatsApp message.
  • Call for a chat during your lunch break
  • Plan breakfast or weekend meetups
  • Join a team sport

2. Prioritize exercise

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Routine exercise combats stress and boosts mood. Yaroslav Shuraev/Pexels

A new Harvard study found that 15 minutes of running or an hour of brisk walking each day can lower your risk of depression by 26%.

Exercise boosts the release of endorphins in your brain. These feel-good hormones give you energy and good moods (runner’s high). These feel-good hormones give you good moods and energy. Over time, routine exercise can help you cope well with everyday stress, according to a 2014 study.

Take things a notch higher by sweating out in a group. Imagine this: a social sweat session with everybody pushing each other to do their best and sharing their victories and struggles. A recent study showed that people who did group exercise had less stress and improved well-being compared to those who exercised alone.

But what if you don\’t like going to the gym?

That\’s okay! You needn’t be a gym fanatic or a pro athlete. You can still get the stress-bursting benefits without doing a vigorous workout. In fact, research findings show that moderate-intensity exercise is ideal for stress relief and mental wellness.

Some examples of moderate physical activities to help you beat stress include:

  • Sweeping the floor
  • Slow dancing
  • Mowing the lawn
  • Brisk walking in the park or on the beach (at around 4 mph)
  • Washing the windows
  • Mopping the floor
  • Bicycling at a leisurely pace (around 10-12 mph)
  • Vacuuming

3. Practice optimism

Optimism is all about believing good things are soon coming your way.

Optimists believe that good things in life happen more often than the negative ones. So when you\’re faced with a stressful situation like unemployment, you believe that it won\’t last forever.

A positive outlook on life helps you cope well with stressors. In contrast, pessimistic individuals expect not-so-great things in the future. And are at a higher risk for mood disorders, according to recent studies.

But what if I was not born an optimist, you might ask?

Turns out, you can inherit only 25% of optimism. So, you learn the rest of the 75% through mental practice.

So how do you cultivate optimism to overcome stress fast?

  • Visualize the best version of yourself

Think of the various aspects of your life, like your job, health, relationships, and hobbies. What are the best things you’d want to happen in all these areas of your life in the future?

Spend 15 minutes writing what you envision this bright future would look like. Let your imagination be as detailed as possible.

  • Write down a list of daily positives

Each day, jot down the positive experiences you’ve had. It could be something simple like a friendly chat with a friend, an evening walk, or a tasty meal. By writing these down, you\’re giving your brain a little nudge to focus on the silver lining.

  • Practice positive self-talk

Don’t pin yourself down with negative self-talk like, \”I\’m a total loser. I messed up the interview, so I\’m definitely not getting the job.\”

It\’s time to switch things up. Talk to yourself in a more encouraging way. For example, say something like, \”I didn\’t do as well in the interview as I hoped, but that doesn\’t mean I won\’t get the job.\” Positive self-talk can boost your confidence and keep you feeling hopeful.

4. Get quality sleep

A few restless nights here and there are no big deal. But if you’re struggling to nod off, it can actually ramp up your stress levels. The reason? Lack of enough sleep triggers increased levels of the stress hormone cortisol.

A recent study found that people who slept less than 6 hours per night were 2.5 times more likely to experience mental distress than those who slept more.

\"Adults
Lots of sleep is key to overcoming stress. Ekaterina bolovtsova/pexels

So how much sleep do you need?

The American Academy of Sleep Medicine (AASM) recommends at least 7-9 hours of sleep each night for adults. Yep, you heard it right. That’s the sweet spot for a good night’s shut-eye.

Here are some good habits to help you get enough sleep and beat stress:

  • Stick to a set bedtime, even on weekends.
  • Your scheduled bedtime should allow you at least 7 hours of sleep.
  • Prepare for bedtime by doing something relaxing. Think of warm baths, reading, soothing tunes, meditation, or some gentle stretches.
  • Dim the lights, keep the room cool (around 60-67 degrees), and ditch the electronics.
  • Regular exercise is awesome, but not too close to bedtime.
  • Skip the stimulants like coffee and nicotine after midafternoon. And don’t party with alcohol before bedtime.

5. Watch what you eat

Your brain and stomach communicate using neurotransmitters like dopamine and serotonin.

A healthy diet promotes a healthy gut, where trillions of microbes live. In effect, the microbes produce more neurotransmitters contributing to your good moods, focus, and increased productivity.

But when you eat too much processed, sugary, and fatty foods, it reduces the \’good\’ bacteria in your gut. Your gut suffers irritation as a result and sends messages to your brain. You end up feeling moody and lethargic.

According to Jay Pasricha, M.D.:

\”the brain-gut connection may explain why a higher-than-normal percentage of people with IBS and functional bowel problems develop depression and anxiety.”

Here are some healthy food choices for your gut-brain health:

Complex Carbs: They include brown rice, quinoa, sweet potatoes, and beets. They give you lots of energy and are way healthier than sugary snacks like candy.

Omega-3 Fats: You can find these healthy fats in fish, flaxseed, and nuts. They help good bacteria thrive in the gut and lower the risk of mental disorders.

Fermented Foods: Things like yogurt and cheese contain good microbes.

High-Fiber Foods: Fruits, whole grains, seeds, nuts, and veggies are full of prebiotic fibers. Think of them as a special diet for your gut bacteria.

Tryptophan-rich Foods: Tryptophan is a cool amino acid that your body turns into serotonin, which is a feel-good hormone. You can find tryptophan in foods like turkey and cheese.

6. Meditate

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Meditating regularly can help ease stressful and negative thoughts. Mart Production/Pexels

Meditation makes you more aware of your present emotions and thoughts and is such an effective stress reliever.

The 4 elements of effective meditative practice include:

The posture: You can meditate on a chair or cross-legged on the floor. But ensure your posture allows you to relax and concentrate.

Area of concentration: Pick something to concentrate on. It can be a spot on the wall or your breathing rhythm.

Handling thoughts: During meditation, your mind may drift and think about other things. When you notice it, return your focus to what you were concentrating on.

Attitude: Keep an open and positive attitude. Even when meditation seems difficult, think of the greater gains in the end.

Speaking of benefits, an 8-week study shows meditation can ease psychological stress. Another study shows those who meditate have reduced negative thoughts even when they see negative scenes.

Here are the ways you can meditate to beat stress:

  • Mantra meditation: Chant a word, phrase, or sound over and again to clear your mind. Repeated chanting raises your alertness and awareness.
  • Visualization meditation: Imagine positive scenes vividly and use all your senses to add much detail. Visualizing positive things boosts feelings of peace and relaxation.
  • Mindfulness meditation: Here, you become super aware of your thoughts as they pass your mind. You can focus on an object or your breath as you listen to your thoughts or feelings without judging them.
  • Yoga: Do different poses and controlled breathing exercises to improve flexibility and calmness. As you focus on the action, you develop body awareness and find mental peace.

7. Go outside

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Going outside and soaking up the sun will help you defeat stress. Andrea Piacquadio/Pexels

Spending time in nature can help you beat stress and give clarity to your thoughts, heaps of research shows. When you spend time in the sun, it makes your brain produce more serotonin. This type of pleasure hormone turns your mood from “meh” to joyful, allowing you to de-stress.

The best part is you don’t need to live in the woods. Spending at least 2 hours a week in nature can work wonders for your inner peace and overcoming stress.

If you want to supercharge the benefits, walk barefoot on the ground. It helps regulate cortisol levels and give stress a nudge out of the door.

Stuck inside all day? Take your indoor activities to the great outdoors to beat stress.

  • Do regular exercise in your backyard.
  • Step outside and breathe in that fresh air.
  • Open a window near your work desk to allow sunlight and fresh air
  • Suggest a work meeting in the great outdoors.
  • Have your lunch in a nearby park.

8. Show kindness

You know that old saying, \”It\’s better to give than to receive?\”

Turns out there\’s some science behind it. Acts of kindness trigger the release of dopamine and serotonin in your brain. These chemicals boost your mood and help relieve stress.

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Volunteering to clean up the environment is an act of kindness. Photo by HUGs

Research published in the American Journal of Public Health found that those who lend a hand to others are less likely to die after dealing with stressful events.

Here are ways you can show kindness, beat stress, and improve your overall mental health:

  • Volunteering your time or donate some extra cash to a good cause.
  • A smile can turn someone\’s day around
  • Pick up the tab for the person in line behind you at the coffee shop
  • Be that awesome friend who\’s there when a friend needs to talk.
  • Whether it\’s shoveling snow, mowing the lawn, or lending a cup of sugar, being a good neighbor goes a long way.
  • Offer a ride to someone struggling in bad weather.

The takeaway

Stress is part of life but when it builds up without release, it can cause some serious havoc. The science-backed hacks we’ve talked about are your stress-fighting toolkit. They’ll allow you to beat stress and improve your mental health.

But remember these tips are not a magic spell to cure mental health disorders. If you’re still stressed and thinking about hurting yourself, don’t suffer in silence. Reach out to HUGs for help.

References

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