National Stress Awareness Day: 5 Proven Stress-Busting Techniques

National Stress Awareness Day: 5 stress busters that work wonders

Stress is everywhere. But knowing and applying effective stress-busting strategies help reduce the harmful effects of stress, promote relaxation and enhance your overall sense of wellbeing.

Many of us find ourselves caught in the daily whirlwind of life, juggling responsibilities, deadlines and the demands of a very modern world. In all this, stress has become an unwelcome companion for many. We’ve all been there, battling stressors that life throws our way, from work pressures to personal challenges. In the hustle and bustle, it’s easy to forget the importance of taking a step back to care for our mental and emotional wellbeing.

An interesting day to observe, namely the National Stress Awareness Day comes into play here. It serves as a reminder for us to pause, reflect and explore effective ways to combat this stress we are constantly accumulating. In 2023, National Stress Awareness Day is being celebrated on November 1st so join us as we delve into five stress-busting techniques that have proven to be true game-changers in the pursuit of a more calm and balanced life.

Practise mindfulness meditation

Mindfulness meditation is a powerful tool to combat stress. Numerous studies, including research conducted by the University of Massachusetts Medical School, have shown that regular mindfulness meditation can significantly reduce stress levels. This practise involves paying deliberate attention to the present moment and acknowledging your thoughts and feelings without judgement. By doing so, you can break the cycle of stress and find a sense of calm. It rids you of the pressures of the past and the future, making you feel in control of, simply, the present.

Spend time in nature

Nature has a remarkable ability to soothe and rejuvenate tired souls, as many of us who holiday know. Research in fact suggests that spending time in green spaces can significantly reduce stress and enhance wellbeing in people.

Some  studies have also found that spending just two hours a week in nature is associated with better health and overall contentment. Whether it’s a walk in the park, a weekend camping trip or simply tending to a garden, nature provides a serene escape from the daily grind. Working as one with nature, like in gardening, has a meditative effect on the mind and body when done daily.

Breathe deeply

Practising deep breathing exercises is a quick and efficient way to alleviate stress. Deep breathing activates the body’s relaxation response by reducing the stress hormone cortisol. According to research published in the Journal of Clinical Psychology, deep breathing can effectively reduce stress levels.

Try this – inhale deeply through your nose for a count of four, hold for four counts and then exhaling through your mouth for another four counts. This simple technique can be practised anywhere, making it an accessible stress-buster.

Build and maintain social connections

It is well-documented how friendships are essential to human wellbeing. Lately, it has also been found that maintaining social connections and building a strong support system is vital to managing stress. Simple things like sharing your thoughts and feelings with friends and loved ones can provide emotional relief and a sense of belonging in those who are stressed. Further, engaging in social activities, from a friendly chat over coffee to participating in group hobbies, can be a simple yet powerful buffer against stress.

Engage in physical activity

Engaging in physical activity is one of the most effective ways to manage stress. Exercise triggers the release of endorphins, often referred to as the “feel-good” hormone – it boosts mood and reduces stress. The Anxiety and Depression Association of America supports the claim that physical activity can alleviate stress and anxiety. Whether it’s a brisk walk, a yoga session or an intense workout, making exercise a part of your routine can make an overall difference in stress reduction.

On National Stress Awareness Day, let’s remind ourselves of the importance of taking control of our stress levels by adopting these stress-busting techniques. By incorporating these into our lives, we can work towards a more relaxed and balanced existence. Remember, with work and daily life, stress will always be around. But reducing stress is a necessity and key to a healthier, happier you.


What is National Stress Awareness Day and when is it observed?

National Stress Awareness Day is observed on the first Wednesday of November. It serves as a reminder for us to raise awareness about stress and explore effective ways to manage and reduce it.

How does mindfulness meditation help in reducing stress?

Mindfulness meditation helps reduce stress by promoting awareness of the present moment, acknowledging thoughts and feelings without judgement and breaking the cycle of stress.

Can physical activity genuinely reduce stress levels?

Yes, physical activity can reduce stress levels. Exercise triggers the release of endorphins, which are natural mood boosters and stress relievers.

What are some deep breathing techniques to alleviate stress?

Deep breathing techniques involve controlled, slow and deliberate breathing patterns. One simple technique is the 4-7-8 breath, where you inhale for four counts, hold for seven and exhale for eight.

How can I incorporate spending time in nature to reduce stress?

You can spend time in nature by going for walks in neighbourhood parks, hiking, camping, gardening or simply relaxing in natural settings. Just two hours a week in green spaces can have a significant impact on stress reduction.




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