10 Ways to Reduce Stress Long-Term and Effectively

According to a study, Germans are feeling increasingly stressed. Every 4th person in Germany now feels highly stressed. [1]

If you are stressed, whether by your job or your private life, the key is to find the cause of the stress and discomfort. Instead of resorting to unhealthy methods of temporary stress reduction, such as smoking and drinking, you should rather confront your feelings.

To better manage the situation, there are numerous tips and tricks that can help reduce stress. The keys to good stress management are building emotional strength, taking control of your situation, having a good social network, and a positive attitude.

Read here how you can achieve all these aspects in your life.

Reduce stress for a better quality of life

Stress can be short-term and situational, thus representing a positive, performance-enhancing force. However, when experienced over a longer period, this chronic stress can negatively affect health and well-being.

More specifically, stress entails the following risks, among others:

• Stress makes it difficult to control your emotions. [2]
• Stress can cause sleep disturbances. [3]
• Stress can ruin your teeth and gums. [4]
• Stress promotes high blood pressure and heart disease. [5]
• Stress weakens the immune system. [6]
• Stress can lead to weight gain. [7]

Stress reduction and targeted stress avoidance are therefore essential for a healthy lifestyle and a high quality of life.

More exercise in everyday life

Consistent physical activity can help reduce stress and improve future stress management.

A 6-week study of 185 university students found that participating in aerobic exercise 2 days a week significantly reduced general stress perception and perceived stress due to uncertainty. In addition, physical activity significantly improved symptoms of possible depression. [8]

Regular exercise has been shown to improve symptoms of common mental illnesses such as anxiety and depression. [9, 10]

Even if you consider yourself unathletic or have no interest in a sport, you can incorporate daily activities such as walking, cycling, light jogging, or even climbing stairs into your daily routine.

It is recommended to try different sports activities to find one that you truly enjoy, so that you will want to continue doing it long-term.

Balanced diet

It may be hard to believe, but diet influences every aspect of your health, both physical and mental.

A 2022 study shows that people with diets high in ultra-processed foods and added sugar are more likely to experience higher levels of stress. [11]

Chronic stress can lead to uncontrollable eating, which in turn can negatively affect your health and mood.

Therefore, pay particular attention to consuming nutrient-rich and wholesome meals. Avoid highly processed foods and check your nutrient levels through regular blood tests.

Whole foods include, for example:

• Vegetables
• Fruit
• Legumes
• Fish
• Nuts
• Whole grain products

Music for better stress management

Music has proven to be an effective means of stress management. It generally doesn't matter whether you listen to music or play a musical instrument yourself. [12]

Music can have a profound effect on both feelings and the body. While lively music often has a motivating and stimulating effect, a slow tempo can provide a calm mind and body. [13]

Making or listening to music can thus significantly contribute to stress reduction and provide positive distractions and a better mood.

Hands off the phone

Smartphones, computers, tablets and the like often seem indispensable, but their intensive use can increase stress levels.

A 2021 literature review notes that several studies have linked excessive smartphone use to increased stress and psychological disorders. [14]

Spending too much time in front of screens is associated with poor psychological well-being and increased stress levels in adults and children.

In addition, screen time can negatively affect sleep, which can also lead to increased stress levels. [15]

To promote stress reduction, you should therefore minimize screen time. In particular, avoid using a smartphone shortly before going to bed.

Reduce stress in the infrared cabin

The infrared cabin is also an excellent method to get rid of stress.

Research shows that using an infrared sauna has similar effects on the body as exercise. Therefore, it is assumed that the infrared cabin also helps to reduce stress. [16]

Australian researchers found that the biggest motivation for sauna use is relaxation and stress reduction. 5 to 15 sauna visits per month already showed better psychological stability and a higher sense of well-being.

This can also alleviate symptoms of diseases such as depression, heart disease, or rheumatic diseases, which are largely caused by psychological stress. [17]

According to the North American Sauna Society, a sauna visit also causes a significant release of dopamine. The release of this hormone leads to a better mood, more energy, and a feeling of calm. Sleep is also affected by saunas, which can also have a positive effect on mood and stress management. [18]

The innovative technology of Clearlight infrared cabins ensures an even more intense wellness experience. Thanks to the 360° heat supply in all our models, your body can feel the maximum effect of the infrared.

In addition, Clearlight models have the lowest EMF values on the market. This means that the infrared cabins are almost free of electrosmog. The high-quality, certified wood also provides a pleasant scent and high quality.

Thus, the modern infrared saunas are ideal for more relaxation and effective stress management.

‍

Meditation reduces stress

Meditation is an extremely popular stress reliever. Practicing meditation can give you a sense of calm, peace, and balance. This benefits both your emotional well-being and your overall health. [19]

Meditation can be practiced at any time. Guided meditation is suitable for beginners. You can find these in various apps as well as on YouTube and similar platforms.

Meditation is also often combined with breathing exercises, which also help to reduce stress. This is because psychological stress, in particular, activates your nervous system, putting your body in fight-or-flight mode.

In this reaction, stress hormones trigger physical symptoms such as a faster heart rate, rapid breathing, and constricted blood vessels. [20]

Deep breathing exercises can help promote the body's relaxation response. They aim to focus your full attention on your breath.

When you inhale deeply through your nose, your lungs fully expand, and your abdomen rises. This slows your heart rate, and you are more likely to calm down. [21]

Time with friends and family

Social support from friends and family can help you get through stressful times and cope better with stress.

In a 2019 study of 163 young adults of Latin American descent, lower levels of support from friends, family, and romantic partners were associated with loneliness, depressive symptoms, and more stress. [22]

This shows that a stable social or family environment can help reduce everyday stress. Social support is generally important for your overall mental health.

Human touch can also have a calming effect and help you cope better with stress. [23]

Studies show that physical contact with people close to us causes the body to release oxytocin (also known as the cuddle hormone) and better break down cortisol, the stress hormone par excellence. [24]

This effect, in turn, contributes to lowering blood pressure and heart rate. Both high blood pressure and an increased heart rate are physical symptoms of stress.

If you feel lonely and don't have friends or family you can rely on, social self-help groups can help.

Join clubs and sports teams or volunteer. This way you will meet new people and find connections in society more easily.

Nature helps reduce stress

Studies show that spending time in green areas such as parks and forests and literally immersing oneself in nature are healthy ways to cope with stress. [25]

A summary of 14 studies showed that just 10 minutes spent in nature can improve the psychological well-being of young people, including their stress levels and satisfaction. [26]

Activities such as walking, hiking, or camping are great ways to enjoy nature to the fullest. But even if you live in an urban area and have little access to nature, a short walk in local parks and botanical gardens can be very helpful.

Pets help with stress

Similar to interacting with loved ones, spending time with a pet can also be seen as an effective way to relieve stress.

When you cuddle or pet your pet, your body releases oxytocin. A hormone that promotes a positive mood. Furthermore, the body can break down cortisol better as a result. [27]

In addition, research shows that pet owners – especially those with dogs – tend to be more satisfied with their lives, have better self-esteem, are less lonely and anxious, and have a more positive mood. [28]

Self-care is a must

Self-care can take on various forms. In any case, it can help reduce your everyday stress. [29]

Examples of self-care include:

• taking a walk outdoors
• taking a bath
• practicing yoga and stretching
• reading a good book
• exercising
• preparing a healthy meal
• pursuing a hobby
• a self-massage with Gua Sha

Self-care doesn't have to be a big effort. It simply means taking care of your own well-being and happiness.

People who take care of themselves generally have lower stress levels and a better quality of life. Whereas a lack of self-care is associated with a higher risk of stress and burnout. [30]

These 10 tips for stress reduction can be easily integrated into your work and family life, allowing you to actively work on your stress management. In particular, the use of an infrared cabin can be combined with almost all the tips mentioned here.

For example, you can go to the sauna after your workout or daily exercise before going to bed. In addition, you can listen to music, meditate, or even do yoga in the infrared heat cabin. Furthermore, going to the sauna helps to spend less time on your phone, as it would not withstand the heat.

The infrared cabin also has a positive effect on nutrition due to its detoxifying and metabolism-stimulating effect. And if you wish, you can also spend time in the sauna with dear friends and relatives to increase oxytocin levels.

Thus, the infrared sauna is considered an effective self-care tool for stress management and a healthy lifestyle.

If you would like to know more about infrared cabins, wellness, and relaxation, we at Clearlight are happy to advise you.

‍