10 Healthy Habits to Reduce Stress & Anxiety

Americans are experiencing extraordinary stress levels according to several studies. The American Psychology Association declared a national mental health crisis based on its 2020 stress survey. Gallup’s recent polls also report American workers being “the most stressed in the world”. These studies reflect what many people are feeling: increased anxiety, difficulty sleeping, and more worry about the uncertainty of their future.

What are the best ways to manage stress and anxiety? Meditation, exercise, and acupuncture are my three favorite tools to recommend for stress reduction. You can practice these methods at home and a growing body of research suggests that their benefits are limitless. Additionally, I like to recommend rituals to incorporate into daily life to reduce the effects of everyday stress. These practices are easy to adapt and a great way to start or end your day with a little more calm.

Consider Acupuncture

Acupuncture is thought to reduce chronic stress by boosting natural endorphins and improving the stress response. This ancient practice regulates every major system of the body, helping to restore the body’s natural balance or homeostasis. According to a meta-analysis, acupuncture reduces symptoms of generalized anxiety disorders.

In my practice, I also teach patients ways to stimulate acupuncture points at home using acupressure, tuning forks, and massage. Start with Yintang, the point located between the eyebrows used in Chinese Medicine to “calm the mind”. You can massage this point on yourself during a screen break or try it with your kids or animals.

Try Meditation

Find a quiet place for 10-15 minutes and put up a “Do Not Disturb” sign. Meditating begins with deep breathing while focusing your mind on one thing at a time. Sound easy? Close your eyes and start with a few deep, belly breaths. Visualize positive energy flowing through the top of your head as you inhale. Release negative energy through your feet as you exhale. Slow your breathing to a count of four seconds for each inhale and exhale.

When your mind wanders, tell interrupting thoughts: “Later”. Focus on a mantra, areas of tension, a color, or image. If you have always wanted to meditate, but can’t seem to find the time, practice for 5 minutes after climbing into bed. If you want to learn more about the benefits of this ancient practice and more ways to explore meditation, you can read our How to Start a Mindfulness and Meditation Practice.

Start Exercising

Similar to meditation and acupuncture, exercise is a great regulator of the body. Research suggests that exercise is beneficial for anxiety, memory, and cognitive function. Studies also show that exercise improves emotional resiliency during times of acute stress. Exercise is thought to reduce the effects of chronic stress by increasing endorphins, regulating blood pressure, and improving sleep.

How many minutes should you exercise to combat stress? A quick walk around the block may be enough to change your frame of mind. Researchers suggest that 150 minutes of weekly exercise lowers the rate of anxiety, depression, and other health conditions including Alzheimer’s disease. Exercising 300 minutes a week further reduces the risk of many other chronic diseases type 2 diabetes, breast cancer, and heart disease.

To help you get started, read our 5 Tips to Run Your Best 5K article. Finding a local 5K race to run or walk with a friend is a great way to get started.

Adopt a Mantra

Positive thinking has a way of becoming a self-fulfilling prophecy. The words you say can bring out your best. Make up your own personal slogan for the day or try one of the following:

OM

I am doing my best and that’s good enough.

I will breathe and stay focused in the moment.  

I will travel through my day peacefully.

I will treat myself and others with kindness and patience.

Take a News Break

It’s virtually impossible these days to disconnect from the world news but everyone needs a break. On a daily or weekly basis, turn off your phone, resist checking emails, news feeds, text messages, and tweets. Take a time out. If it’s important, the messages and all the news of the day will be there when you return.

Become a Massage Therapist

Before bedtime, take a moment to acknowledge what hurts. It’s easy to get caught up in the day and ignore our bodies. Tune in and listen. You can ease some of your discomfort by massaging some of these tender spots. Try your eyes, scalp, face, feet or hands. Add aromatherapy to this routine with an organic lavender essential oil or other soothing scent. Try this technique for a pick-me-up in the middle of your work day or during the commute.

Drive Like an Expert

Long commutes, ridiculous traffic, and road construction require additional levels of calm and concentration. Before starting your engine, try a few deep breaths if driving has become a stressful routine. If rude drivers get to you, lay off your horn unless it’s a real emergency. Make eye contact, smile, and wave hello at the offending driver. You might get a laugh out of the surprised look you get in return.

Journal Your Thoughts

Spend 5-10 minutes each week or month adding to a journal. You can make this task as formal or informal as you want. Try writing continuously for 5 minutes without editing. You may be surprised at what your subconscious reveals. This can also be a great way to reflect on where you’ve been and where you are going. If you are too caught up in day-to-day events, use this journal to make and set goals for yourself.

Express Gratitude

Psychologists have been looking into the health benefits of expressing gratitude for some time. It turns out that being thankful has a wide range of health benefits including reduced stress and improved feelings of well-being. One study found that gratitude improved sleep, levels of depression, and peripheral inflammation in heart failure patients. Try a gratitude journal or write a letter to acknowledge someone in your circle.

Stretch Yourself with Yoga or Pilates

Yoga and Pilates are two forms of exercise that can be done with minimal equipment on the floor in your home. Both forms of exercise combine breath work with strength training, core work, and flexibility. Yoga and Pilates strengthen the mind-body connection and induce feelings of well-being and relaxation. Search for community classes, on-demand options, or try a private lesson.

More About OMBE

OMBE is celebrating 15 years of service in Massachusetts! Additionally, we are now scheduling in-person acupuncture sessions for our South Shore and Cape Cod clients. Telehealth consultations are available for all of our Massachusetts clients living in the Boston area, North Shore, and Western Massachusetts.

Learn more about us, read our organic health philosophy, or schedule an appointment. Contact us for any questions about appointment scheduling, acupuncture services, or integrative medicine. We look forward to hearing from you!