Four Free and Fun Ways to Reduce Stress

Four Free and Fun Ways to Reduce Stress

When I ask my patients if they are stressed, invariably they say, "not more than usual" and they tell me that they are "handling it". Often, they don’t realize the effect that stress is having on their physical and mental health. Stress can make any immune, hormonal, mental or physical condition worse. It has been implicated to the onset of autoimmune disorders, heart disease, diabetes, obesity, ulcers, gut issues and just about any other condition. So today, I am sharing four fun, accessible ways to reduce stress in daily life.

1. Use Music to Modulate your Mood

Music is a great way to relax. Scientists recorded people’s physiologic response to music and came up with the "10 Most Relaxing Songs", according to how well they helped patients calm down. You can try any of these, or play the music you know makes you feel relaxed and at ease.

• • Marconi Union, “Weightless”
  • Airstream, “Electra”
  • DJ Shah, “Mellomaniac (Chillout Mix)”
  • Enya, “Watermark”
  • Coldplay, “Strawberry Swing”
  • Barcelona, “Please Don’t Go”
  • All Saints, “Pure Shores”
  • Adele, “Someone Like You”

I sometimes take a hot bath and play some classical music on playlists such as Debussy for Daydreaming or The Most Relaxing Classical Music.

2. Commune with Community

Get together with people who are easy to be around or with whom you share a hobby, activity, intellectual, spiritual or recreational pursuit. It can be a good escape and lift your spirits, allowing you to indulge your senses and perhaps laugh and have some fun. There may also be people with whom you can share your burdens without complaining or bringing everyone down. Others may have had or are having similar problems and may help you put things into perspective, and you won’t feel alone.

3. Spend Time in Nature

Being by the sea and listening to the sounds of the waves can be soothing. Hearing birds sing changes brain wave patterns to relaxing alpha waves. Walking or being in the woods or looking at greenery is very relaxing and has proven benefits. Within five minutes of walking into a forest your brain and bodies start to change. Your heart rate slows, facial muscles relax, and your brain wave patterns change. Five hours a month in nature makes you happier overall.

4. Partake In A Social Media Fast

It has been well established that being on social media and trying to keep up or comparing oneself with others can cause significant anxiety. It can be addictive, and people have a fear of missing out. Instead try for more face-to-face gatherings to catch up. It’s more personal, and you will find new and better ways to use your free time. Michele Drouin, a psychologist and social media specialist said: “When you step away from social media, you are able to start attuning to the other social signals in your life, like social overtures from your friends, your partner, your children.” Don’t be afraid to unplug, even if it’s temporary.

HOW TO REDUCE STRESS FAQs

What is the difference between stress and anxiety?

Stress is your body’s response to an external demand or pressure and can be physical, chemical or emotional. When stressed, you can feel an elevated heart rate, headaches, muscle tension, irritability, frustration, and/or trouble concentrating. Stress triggers can be things like work, exams, money issues, relationship conflict, pain, hormone imbalance, toxin exposure, nutritional deficiency, and much else. Short-term or acute stress fades once the triggering situation is resolved. 

Anxiety, on the other hand, is a persistent feeling of fear or worry. Similar to chronic stress, there isn’t a singular triggering event. Triggers are not always obvious, and fall into the category of “what-ifs.” Symptoms are typically constant worrying, a feeling of dread, stomach issues, difficulty with sleep, racing thoughts and/or restlessness.

How does listening to music reduce stress?

Listening to music releases dopamine, a neurotransmitter partially responsible for the feelings of pleasure and motivation. Music also helps lower cortisol, which is the main stress hormone, and a reduction in cortisol levels means you experience less tension. 

Listening to calming, slow-tempo music can also lower your heart rate and blood pressure, steading your breathing rhythm and can help your muscles relax. 

Another way music helps reduce stress is that it redirects your attention – it can help keep your mind from looping and overthinking your worries by giving you something else to focus on.