We all have stress in our lives: school, friendships, relationships, family, work -- the list can go on and on. Yet even though we all go through it, most of us don't really talk about it. We let it build up inside us until we reach our breaking point. However, even if talking isn't the way you manage your stress, there are several other activities that are recommended to help. Research suggests that each of these activities boast big health benefits, and each one caters to different types of people. Whether you prefer to take a more thoughtful or active approach, there are stress management techniques out there for you.
Journaling
I was always skeptical of keeping a journal, especially when I was younger. However, journaling does not merely entail writing "Dear Diary" at the top of a page; it forces the writer to really focus on themselves and leave the rest of the world behind them. By focusing on yourself, you are then able to break down your emotions and gain an internal awareness. Journaling also helps you get out any negative or painful thoughts you may have that maybe you aren't comfortable talking about. While clearing these thoughts out of your mind is often symbolic, studies have shown that by writing something down and then possibly throwing it away, you are more likely to have those thoughts less frequently. If you are someone who likes to write, or simply see your thoughts spelled out in front of you, perhaps journaling will help de-stress your life.
Yoga
Time and time again, I have heard that yoga is a great stress reliever, but I never really knew why. Studies have shown that yoga has many health benefits, and each can contribute to decreasing stress levels. Scientifically, when you are stressed, cortisol levels rise within the body. Cortisol is a hormone that regulates the body's response to stressors and keep balance in the body. If levels stay too high for too long, the body can have a number of bad reactions, including high blood pressure, weight gain, ulcers, and a weakened immune system.
In order to de-stress, you need to activate your parasympathetic nervous system, the system that regulates your daily bodily functions like breathing and relaxing. When you do yoga, you are actively monitoring your breathing, allowing your parasympathetic response to kick in, reducing your cortisol levels, and taking control away from your sympathetic nervous system (a.k.a. your "fight or flight" response). Certain poses can help lower your cortisol levels even further, such as pride pose, warrior II, and savasana. Yoga can have incredible health benefits, and it is a great workout for anyone who isn't into the entire gym experience.
Running
Personally, I don't enjoy running -- I never have and probably never will. It was always a chore that I knew I needed to do but never really wanted to. With that being said, whenever I get super stressed out, I lace up my shoes and take a long run. It helps me clear my mind and focus solely on the task at hand, which usually is not passing out from exhaustion.
Scientifically, there are even more benefits to running beyond better focus. Running engages multiple systems in your body, forcing them to work together efficiently, which in turn makes them more likely to respond well to a stressor. It also releases more endorphins, chemicals that are natural painkillers, into your bloodstream, and can elevate your mood and relax your body. Like Elle Woods said, "Exercise gives you endorphins. Endorphins make you happy. Happy people don't just shoot their husbands, they just don't." Simplified, but also accurate. Aerobic exercises like running have also been shown to help reduce tension in the body, improve sleep and boost self-esteem -- all things that add to the stress in our lives.
Meditation
Mindful meditation, even for a couple of minutes, has been shown to help decrease stress. Perhaps the easiest -- and most challenging -- technique, it involves you sitting comfortably and focusing on your breathing while trying to keep your mind from wandering away from your breath and to other thoughts.
Studies performed at Johns Hopkins University have noted that meditation allows us to distinguish between our thoughts and worries, and recognize that there is a fundamental difference between the two. There are thoughts in your mind that are meant for problem-solving, and there are those that nag and worry you without any benefit or attempt to solve it. These studies have shown that through meditation, you can train your brain to recognize when you are having unproductive thoughts and banish them before they begin to take over. Meditation can be guided or on your own, there is no right or wrong way to do it. The most important thing is that you allow yourself to be "present" in that moment and not let any outside distractions invade your mind.
