Science-Backed Activities to Reduce Stress and Anxiety
In our fast-paced, digitally connected world, stress and anxiety have become ever-present and unwelcome realities. While we often hear about traditional methods like exercise, meditation, and therapy, there are numerous other activities—some expected and others pleasantly surprising—that can significantly reduce stress and anxiety.
The Power of Reading
Reading has long been a beloved escape from reality. But did you know it’s also a scientifically-backed stress reliever? Immersing yourself in a good book can lower stress levels by up to 68%, according to research from the University of Sussex . The act of reading transports you to another world, offering a mental break from everyday concerns and promoting relaxation.
When you read, your brain engages in a cognitive process that diverts attention from stressors, similar to meditation. This engagement helps to reduce heart rate and ease muscle tension. Whether you’re lost in a gripping novel, exploring a historical account, or enjoying poetry, the benefits of reading extend beyond simple enjoyment—it’s a powerful tool for mental well-being.
Digital Detoxes
In today’s hyper-connected era, taking a break from digital devices can be incredibly refreshing. Constant notifications and the pressure to stay updated can overwhelm our senses, contributing to anxiety and sleep disturbances. A digital detox, where you disconnect from electronic devices for a set period, can help reset your mind.
A study conducted by the American Psychological Association found that constant technology use is linked to higher levels of stress . By unplugging, you allow your brain to rest, reduce cognitive load, and improve your sleep quality. Use this time to engage in offline activities like reading, hiking, or simply enjoying a quiet moment—your mind will thank you.
Painting Therapy
Artistic expression is not just for the creatively inclined; it’s a therapeutic outlet that anyone can benefit from. Painting and drawing allow you to explore your emotions and reduce stress through creativity. A study published in the Art Therapy: Journal of the American Art Therapy Association found that 45 minutes of creative activity significantly lessens stress in the body, regardless of artistic experience .
The process of creating art, whether it’s painting a serene landscape or simply doodling, can be meditative. It provides a non-verbal way to process complex feelings, offering relief and a sense of accomplishment. Art therapy is a recognized form of treatment for anxiety, emphasizing that the journey of creation is as important as the final product.
Gardening
Connecting with nature through gardening has profound effects on mental health. The physical activity involved in gardening, such as digging, planting, and weeding, helps lower cortisol levels—the body’s primary stress hormone. Moreover, nurturing plants and watching them grow can be incredibly satisfying and grounding.
A study published in the Journal of Health Psychology found that gardening can lower cortisol levels and improve mood more effectively than other relaxing leisure activities . Exposure to sunlight and fresh air boosts serotonin levels, enhancing mood and overall well-being. Gardening not only provides physical exercise but also fosters a sense of purpose and connection to nature.
Music and Dance
Music and dance, universal forms of expression, significantly impact our emotions and well-being. Listening to classical or instrumental music induces relaxation and reduces stress, as research from the Journal of Music Therapy shows it can lower blood pressure, heart rate, and cortisol levels. Creating a calming playlist or playing an instrument can be highly therapeutic, promoting emotional expression and relieving tension. Music therapy is effective in treating anxiety and depression.
Dancing, combining physical exercise with creativity, releases endorphins and offers a joyous escape from stress. A study in the Journal of Applied Gerontology found that dancing improves mood and reduces anxiety. Whether in a structured class or spontaneous movement at home, dancing allows free expression and body connection, elevating mood and reducing stress.
Cooking
Cooking and baking are more than just practical skills—they’re creative outlets that can significantly reduce stress. The process of preparing a meal requires focus and mindfulness, distracting the mind from everyday worries. The repetitive actions involved, such as chopping vegetables or kneading dough, can be meditative.
A study from the Journal of Positive Psychology found that individuals who engage in creative activities, like cooking, report increased happiness and relaxation . The act of cooking also provides a sense of accomplishment and nourishment. Sharing a homemade meal with loved ones further enhances these positive feelings, creating a sense of community and joy.
Nature Walks
Spending time in nature, also known as "forest bathing," is a powerful antidote to stress. Walking in natural settings can lower blood pressure, reduce cortisol levels, and improve mood. The sights, sounds, and smells of nature provide a sensory experience that promotes relaxation and mindfulness.
A study published in Environmental Health and Preventive Medicine found that spending just 20 minutes in a park or green space can significantly reduce stress . Nature walks offer an opportunity to disconnect from the hustle and bustle of daily life and reconnect with the calming rhythm of the natural world. Whether it’s a hike in the mountains or a stroll in the local park, immersing yourself in nature is a simple yet effective way to alleviate stress.
Puppy Therapy
Pets, especially dogs, provide unconditional love and companionship, which can be incredibly comforting during stressful times. Interacting with pets can release oxytocin, a hormone that reduces stress and promotes feelings of happiness. A study from the International Journal of Workplace Health Management found that employees who bring their dogs to work experience lower stress levels throughout the day.
Playing with a dog or simply petting it can offer emotional support and reduce feelings of loneliness. The act of caring for a pet also provides structure and routine, which can be grounding and comforting. Whether you have a dog, cat, or even a smaller pet, their presence can be a soothing balm for a stressed mind.
Conclusion
Incorporating these activities into your daily or weekly routine can provide significant relief from stress and anxiety. The key is to find what resonates with you and to make time for these pursuits regularly. Whether it’s losing yourself in a good book, taking a digital detox, or dancing to your favorite tunes, these practices can help create a balanced and fulfilling life. Reducing stress and anxiety is an ongoing journey, but with the right tools and activities, it’s possible to cultivate a more peaceful and joyful existence.
Sources:
- University of Sussex. (2009). Reading can reduce stress levels by up to 68%.
- American Psychological Association. (2017). Stress in America: Coping with Change.
- Kaimal, G., Ray, K., & Muniz, J. (2016). Reduction of Cortisol Levels and Participants’ Responses Following Art Making. Art Therapy: Journal of the American Art Therapy Association, 33(2), 74-80.
- Van den Berg, A. E., & Custers, M. H. (2011). Gardening Promotes Neuroendocrine and Affective Restoration from Stress. Journal of Health Psychology, 16(1), 3-11.
- Bradt, J., Dileo, C., & Potvin, N. (2013). Music interventions for mechanically ventilated patients. Cochrane Database of Systematic Reviews.
- Conner, T. S., DeYoung, C. G., & Silvia, P. J. (2018). Everyday creative activity as a path to flourishing. Journal of Positive Psychology, 13(2), 181-189.
- Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18-26.
- Barker, R. T., Knisely, J. S., Barker, S. B., Cobb, R. K., & Schubert, C. M. (2012). Preliminary Investigation of Employee’s Dog Presence on Stress and Organizational Perceptions. International Journal of Workplace Health Management, 5(1), 15-30.
- Hui, E., Chui, B. T. K., & Woo, J. (2009). Effects of dance on physical and psychological well-being in older persons. Archives of Gerontology and Geriatrics, 49(1), e45-e50.
