Unlock Your Calm: 7 Expert-Backed Remedies to Defeat Stress

Feeling stressed is a common experience, but understanding how to manage it can make a big difference. Kandi Wiens, a researcher and author from the University of Pennsylvania, has shared effective strategies to help you tackle stress. These techniques, known as 'rescue remedies,' are designed to counteract the negative effects of stress hormones. By incorporating these methods into your daily routine, you can build resilience and improve your overall well-being.

Sighing is a simple yet powerful way to reduce stress. By taking two breaths in through your nose and exhaling slowly through your mouth, you can lower your body's stress response. This technique helps open up your lungs and increases the amount of oxygen you take in, while also releasing excess carbon dioxide. Regularly practicing sighing can help calm your mind and body during stressful moments.

Looking at a photo of someone you love can significantly reduce stress levels. This action triggers the release of oxytocin, often called the 'love hormone,' which helps counteract stress hormones like cortisol and adrenaline. Simply taking a moment to gaze at a cherished photo can activate your body's relaxation response, bringing a sense of calm and comfort when you need it most.

Physical touch, such as holding hands or hugging, is another effective way to alleviate stress. This form of contact also stimulates the production of oxytocin, promoting feelings of safety and relaxation. If you don't have someone to share a hug with, even simple actions like massaging your temples or placing your hand on your heart can help balance your body's stress response.

Engaging in physical activity is a great way to boost your mood and reduce stress. Exercise increases the production of dopamine, a hormone that contributes to feelings of pleasure and satisfaction. Regular workouts not only provide a physical high but also help regulate your nervous system, making it easier to manage stress and maintain a positive outlook.

Spending time outdoors can be incredibly beneficial for your mental health. Nature exposure boosts the production of both dopamine and endorphins, which are chemicals that help you feel happy and relaxed. Even a short 10-minute walk in a green space can reduce stress and improve your overall sense of well-being.

Crying is a natural way to release built-up stress and emotions. When you cry, your body releases oxytocin and endorphins, which help soothe your mood and reduce feelings of tension. Allowing yourself to cry can be a healthy form of self-soothing, helping you process emotions and regain a sense of balance.

The CLCBE technique stands for Calculate, Locate, Communicate, Breathe, and Exhale. This method helps you manage stress by first assessing your stress level, identifying where you feel it in your body, evaluating your thoughts, and then focusing on your breath to calm down. Practicing CLCBE can quickly reduce your stress response, helping you stay composed in challenging situations.

Managing stress effectively is essential for maintaining both mental and physical health. By incorporating techniques like sighing, looking at loved ones, physical touch, exercise, spending time in nature, crying, and the CLCBE method, you can build resilience against daily stressors. These practical strategies, endorsed by experts like Kandi Wiens, empower you to take control of your emotional well-being and lead a more balanced life.