The end of summer and start to the fall can be a stressful time for many, with regrets about time lost and worries about the upcoming school year. Even summer vacations that are supposed to be relaxing can turn out to be stressful due to various travel issues, so this is the perfect time to consider what can be done to reduce the stress in your life. Managing stress is one of the six pillars of good health according to the American College of Lifestyle Medicine. Here are some of the regular practices you could try to reduce your stress today:
• Connect with nature. According to the American Psychological Association, just some of the benefits of time in the natural world include stress reduction, mood improvement and a lower risk of psychiatric disorders. Walking and other types of exercise can also help reduce stress. You can go on a hike (indy.gov/activity/find-a-trail) or use the Pacers Bikeshare (pacersbikeshare.org). An hour in nature results in time not spent on screens, which are likely to cause more stress, eyestrain and headaches.
• Experiment with different relaxation methods to find one that works for you. For example, you can listen to recordings selected by the Eskenazi Health Center for Spiritual Care & Education, which were developed by certified mind-body medicine practitioners and board-certified music therapists. Their collection, Care for You, includes techniques to assist you with mindfulness, soft belly breathing, guided imagery, muscle relaxation and different forms of meditation. Just go to eskenazihealth.edu/programs/musictherapy.
• Listen to music or read to relax.
• Make changes to your everyday activities. If your daily routine is causing you stress, prioritize your daily tasks and consider making time in your schedule to journal about your day and for self-care routines, exercise or a new hobby.
• Revisit a situation or occurrence. The Stress & Development Lab at Harvard University describes two methods that can improve how you see a situation or past occurrence that may be causing you stress: positive reframing and examining the evidence. For example, positive reframing means looking at what might seem to be a purely negative situation or event in a happier light, such as discovering a lesson, positive outcome or opportunity that could result from it.
• Spend quality time with friends and family. Social connections are not only good for your mood but can also enhance your ability to handle stress. Call your friends for a walk, a gathering or even for company on errands.
• Spend time with pets. The American Heart Association reported in a 2022 poll that the overwhelming majority of pet owners depend on their pets to help them with stress. No wonder, since the same organization reports research indicating that even petting your dog can lower your blood pressure. A 2009 study in the Journal of Vascular and Interventional Neurology found that cat ownership can reduce your risk of dying from cardiovascular disease. If you don’t have a cat or dog but know from experience that pet companionship lowers your own stress levels, consider volunteering at a humane shelter.
• Seek medical support. Chronic stress can lead to a variety of health problems, affect your well-being and possibly have long-term repercussions if untreated. A therapist can help you with handling stress. To make an appointment with a mental health professional, call the Sandra Eskenazi Mental Health Center access line at 317-880-8491 or talk to your primary care provider. If you are in a mental health emergency, call 317-880-8485 or 988, the national lifeline.
While it may not be possible to entirely eliminate stress, you can take steps to reduce its negative effects. Doing so can improve your physical and mental well-being. It’s unlikely that every one of these methods will work for you, but maybe one will make your life a bit easier. It’s worth the effort to find out.
Ananda Kannappan, M.D., primary care physician and Lifestyle Medicine practitioner with Eskenazi Health Center Grande