How To Naturally Reduce Stress
- Aleksa Jarasunas
- May 11, 2020
- 2 min read
AP testing is starting! Given that you have only 45 minutes to read the prompt, craft an answer, and submit your response, many of you may be feeling completely stressed out. Although this anxiety is a normal response in anticipation of these tests, researchers have found strategies that can help relieve you of this anxiety. Follow these 4 tips to naturally reduce your stress!
Don’t Check Your Email So Frequently
Some people check their email often to ensure not missing important information. However, this technique can actually cause you stress. Kushlev and Dunn measured anxiety levels in 124 participants each day for 2 weeks; the participants were only allowed to check their email up to 3 times per day during the first week but an unlimited number of times in the second week. The researchers found that the participants experienced higher levels of stress during the second week (1). Try your best to check your email as seldom as possible if you are looking to enjoy a stress-free day!
Sleep 8+ Hours
Guess what, sleep lovers? You are doing your mental health a favor by engaging in 8 or more hours of your favorite activity. After asking participants to report their sleep duration, researchers from Binghamton University showed participants images known to induce emotions and tracked their attention to each image through their eye movements. The researchers found that those who slept less than 8 hours spent a significant amount of time looking at the negative pictures, allowing the researchers to conclude that lack of sleep is positively correlated with increased fixation on negative thoughts (2). Teens, no more staying up super late at night to watch Netflix or cram for a test! Your stress levels will thank you the next day if you prioritize getting your ZZZZs.
Chew Gum
Orange? Grape? Strawberry? Any flavor of gum can be effective in decreasing stress. Researchers in Australia measured 40 young adults’ stress levels before and after chewing gum. The researchers found that chewing decreased moderate stress by 10% and mild stress by 17% (3). Remember these results the next time you begin to feel stressed. Chew a piece of gum instead to wave your anxiety goodbye!
Stop and Breathe Twice a Day
Are you ever so busy that you don’t take a moment to stop and breathe deeply? Well, it turns out that going non-stop all day is not an effective way to manage anxiety. Researchers from Southern Methodist University analyzed stress levels in 41 participants who engaged in breathing exercises twice a day or who were in a traditional cognitive therapy program. Although both treatments were successful in decreasing anxiety, participants in the breathing program were able to reduce hyperventilation symptoms while cognitive therapy did not alter participants’ respiratory patterns (4). So devote time each day to pause and take deep breaths. You may find you are actually less stressed out!
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