Thinking of eliminating stress from everyday life is impossible, but you can learn to maintain your balance and well-being through science-recommended stress management techniques.

It may be the spice of life, but when it’s too much, it’s not good, which is why knowing stress management techniques is useful for everyone. Study deadlines, work deliveries, even pleasant commitments that turn into tiring experiences: in today’s life, it is increasingly difficult to be able to maintain a balance in the rhythm of every day.

What Is Stress Exactly?

For science, stress is a physiological condition (ie normal) unless it becomes excessive, therefore pathological. By definition, “stress is a reaction that occurs when a person perceives an imbalance between the stresses received and the resources available“. 

More precisely, the term stress, introduced for the first time by the biologist Walter Bradford Cannon in 1935, indicates an organic condition. The flight or fight response, also called the “acute stress response” was first described by Walter Cannon in the 1920s as a theory that animals react to threats with a general discharge of the sympathetic nervous system. The response was later recognized as the first stage of a general adaptation syndrome that regulates stress responses among vertebrates and other organisms.

Here are the 6 Best Stress Management Techniques For Improving Health:

1. Relaxation Techniques

The interest of Western science in relaxation techniques is relatively recent, but the research carried out has already produced results capable of demonstrating their beneficial effects on our health. In particular, many studies have confirmed relaxation as one of the best stress management techniques, due to the correlation with the main hormones involved, i.e. Cortisol (which is also called Stress Hormone for nothing) and Melatonin (regulatory hormone of the sleep-wake cycle). When your stress level exceeds “normal” levels, your body and mind react, including your muscles. 

Have you ever noticed that when you feel particularly stressed, even your muscles are more tense than usual? Relaxation techniques also help you in that sense, making sure that your muscles also relax, thus helping to lower tension and stress.

2. Physical Activities

It might seem obvious, but among stress management techniques, physical activity is one of the best. Obviously these are not strenuous workouts worthy of professional athletes (if you’re not, the stress increases you). 

In other words, getting regular and moderate physical activity can help you keep stress under control.

3. Healthy Diet

Sweets can be a sort of emotional cuddle when you’re down or tense but remember, however, that this indication is valid if implemented in moderation. 

Among the stress management techniques, in fact, a healthy and balanced diet is most commonly indicated. Follow a diet (understood as nutrition) designed to supply you with nutrients and adapted to your needs. It helps to keep you in a state of psycho-physical well-being, therefore it makes you stronger and more resistant to the most difficult situations.

4. Meditation

Among the stress management techniques, meditation is undoubtedly one of the most suitable. Just like with relaxation, science has stepped in to confirm the benefits of meditation exercisesIn fact, scientific research has shown that meditating is an excellent tool for learning to modulate one’s emotionality and, consequently, for being able to compensate when an excess of load (ie stressful factors) arrives from the outside.

5. Psychological Therapy

Psychology is also part of the scientific evidence involved in the study of stress and the techniques for learning how to manage it. For example, cognitive behavioral therapy can help you deal with anxiety, general stress, and change thoughts and behaviors that can make you feel overwhelmed.

6. Mindfulness

Alongside meditation, the practice of mindfulness is also recommended among stress management techniques. Practicing mindfulness means becoming aware of even the little things you do every day, such as walking, observing, talking, moving, ironing, washing dishes, etc. 

This way, you live in the moment and appreciate every experience you have on a daily basis, which helps you reduce stress. If you learn to appreciate every single moment and activity, you somehow build a filter that prevents you from being overwhelmed by excessive stress.

In conclusion, stress can be an ugly beast, but if you know how to deal with it, it will become the spice of your life. When you manage to maintain a state of balance between external factors (potential stressors) and your psycho-physical resources, it means that you know how to adapt healthily to the outside world. 

In this way, we speak of “eustress“, that is, of physiological “good stress”. Stress management techniques serve precisely to prevent this condition from becoming pathological, of “distress“.