There is one thing everyone alive has in common: stress. When it spins out of control, stress can result in disease and early death.
Stress is not localized to a single organ, system, or cell, yet it contributes to diminished healthy function through impacting biochemical processes. It is a physiological reaction to an event, thought, or situation generating anxiety, tension, mood fluctuations, disturbed sleep, altered eating habits, and impaired cognitive abilities. Stress can also impair the function of the cardiovascular, immune, and digestive systems. In short, stress is insidious, but it can be managed and controlled.
Acute and chronic stress, as well as distress, are known to result in physiological and mental impairments, according to the American Institute of Stress (AIS). Acute stress arises from a specific incident, like narrowly avoiding an accident (or experiencing one), which triggers the “fight or flight” response and floods the body with cortisol released by the adrenal glands. Chronic stress is a persistent, ongoing condition, usually arising from challenges in daily life (e.g., struggling to pay bills). Distress, on the other hand, is associated with prolonged or significant events, such as injury, divorce, or the death of a loved one.
In 1936, researcher Hans Selye, MD, PhD, identified the General Adaptation Syndrome (GAS), which consists of three phases of the stress response:
1. Alarm Reaction: The initial shock that triggers the “fight or flight” response.
2. Resistance: The stage during which the body begins to adapt to the stressor.
3. Exhaustion: A prolonged stress phase that leads to feelings of being overwhelmed or burnout, as the body’s adaptive energy reserves become depleted.
7 Ways to Diminish Stress
While acute stress can’t truly be avoided, as it is the body’s essential defense mechanism in response to dangerous events or environments, there are seven effective ways to reduce the effects of chronic stress and distress.
1. Clarify Your Mindset: Perhaps the most important primary step in managing chronic stress and distress, according to the AIS, is learning to identify and accept what cannot be changed. Then, let it go and manage expectations. A therapist specializing in stress management can help teach evidence-based skills and coping mechanisms to achieve a healthier mindset. Learning to face challenges that induce stress can be empowering.
2. Mindfulness: Mindfulness is the ability to be fully present and in the moment by paying attention without dwelling on the past or worrying about the future. Mindfulness-Based Stress Reduction (MBSR) is an eight-week program that trains the mind to reduce distractions, lower perceived stress, and alleviate anxiety. A recent meta-analysis of nine randomized placebo-controlled trials involving 832 participants with post-traumatic stress disorder (PTSD) found that practicing MBSR reduced depression symptoms and improved quality of life when PTSD exists. Another meta-analysis of 16 studies concluded that individuals engaging in internet-based mindfulness interventions (iMBIs) experienced small to moderate reductions in stress compared to controls.
3. Deep Breathing: Stress constricts the airway, leading to shallow, rapid breathing, which can impair concentration, focus, and energy levels. Deep breathing exercises help restore mental clarity and create a sense of relaxation. They are simple to perform and can be done anywhere, at any time.
4. Exercise: Regular exercise offers numerous benefits, including noticeable stress reduction. Daily physical activity can alleviate mood and improve focus by clearing brain fog. Intense exercise releases endorphins –[PS1] natural mood boosters, while even mild to moderate activity (even 20 minutes of walking) can help reduce cortisol levels. According to North Central Health Care, “When you’re moving, focusing on your workout, and engaging your body, your mind is temporarily freed from stressors.”
5. Taking Control: The perception of control fluctuates daily, as does the opposing feeling of helplessness. A recent study analyzing data from more than 1,700 adults found that individuals were 62% more likely to resolve everyday challenges on days when they felt a greater sense of control. This association strengthened over time, suggesting stress management improves with age. Simple strategies like setting priorities and reframing challenges can enhance this sense of control and reduce overall stress.
6. Use Calming Apps: Stress-management apps like Headspace and Calm provide research-based tools such as guided meditation, breathing exercises, and mindfulness techniques to help reduce stress, ease anxiety, and improve mood.
7. Supplement with Adaptogens: Adaptogens are known to help the body build resilience to stress and reduce stress responses. One of the most well-researched adaptogens is ashwagandha, an herb shown to improve resilience to stressors. A recent meta-analysis of 22 randomized controlled trials involving 1,391 adults found that lower doses of ashwagandha (approximately 500 mg per day) taken over longer durations (eight weeks or more) provided greater benefits in reducing stress and anxiety.
One ashwagandha ingredient that stands out for its efficacy and convenience in once-daily low-doses (150 mg and 300 mg) is the clinically proven, sustained-release root-only ashwagandha extract, Prolanza™. Building on earlier research demonstrating stress relief, a recent study found that supplementing with 150 mg Prolanza™ daily for 60 days can significantly reduce perceived stress, while also improving sleep quality, mood, and eating behaviors. Compared to placebo, 150 mg and 300 mg doses of Prolanza™ reduced Perceived Stress Scale scores by 38.5% and 41.6%, respectively.
Conclusion
According to data from Gallup’s Global Emotions report (2024), nearly 40% of adults responded that they felt anxious or worried the previous day, while 37% experienced high stress. Alongside a nutrient-dense diet, incorporating these seven strategies can help improve resilience to stress and support overall well-being.
Reviewed by Sneha Sawant Desai, PhD
