Stress Management Techniques For 2022 | Ultimate Training Guide - Neuvana

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March 31, 2022 14 min read

As we progress further into the 21st century, more and more people are feeling the effects of stress. The demands of work and family life can be overwhelming, and it's easy to feel like you're constantly juggling a million things at once. Couple that with ongoing "unprecedented times," and more people are reporting that they feel more stressed than ever. If you're feeling the same way, keep reading. 

In this blog post, we will discuss the most beneficial stress management techniques. We'll also explore how to identify the sources of stress in your life, along with stress reduction techniques. If you're seeking ways to improve your well-being, read on!


Defining Stress

Let's begin by defining stress. Stress is the body's response to any demand placed upon it. It can be caused by physical, mental, or emotional factors. When we experience stress, our bodies release hormones like cortisol and adrenaline.

  • Cortisol: Cortisol is a stress hormone your body releases in response to physical or emotional stress. It helps the body to cope with stress by increasing energy and alertness and suppressing the immune system.
  • Adrenaline: Adrenaline is another stress hormone that's responsible for the "fight or flight" response. When we experience stress, adrenaline is released into the bloodstream, causing our heart rate to increase and our muscles to tense up. This prepares us to either fight off or run away from whatever is causing us stress.
  • Norepinephrine: The third primary stress hormone is norepinephrine. Norepinephrine is released in response to both physical and emotional stress. It's responsible for increasing heart rate, blood pressure, and respiration. It also helps to sharpen the senses and increase alertness.

The Different Types of Stress You Didn’t Know

Are you stressed, or stressed out? Wondering what the difference is? Well, there are two primary types of stress: acute stress and chronic stress.

Acute stress is the type of stress we feel in response to a sudden event such as an upcoming deadline at work or a car accident. This type of stress is generally short-lived and our bodies are able to recover from it relatively quickly.

Chronic stress, on the other hand, is ongoing stress that can last for weeks, months, or even years. It can be caused by factors such as job loss, financial problems, or relationship difficulties. Sound familiar? Chronic stress can have a serious impact on our health, and it's time we found ways to manage it.

Stress and Its Effects on Our Daily Life

When stress becomes chronic, it begins to take a toll on our everyday lives. We may find it challenging to concentrate, or we may feel overwhelmed and exhausted. We might even start to experience physical symptoms like headaches, muscle tension, or chest pain. 

Chronic stress can also affect our moods, and we may become irritable or easily angered. In severe cases, this stress can lead to anxiousness and depression.

In fact, stress is now consideredone of the leading causes of illness and disease in the world. It can contribute to a wide variety of health problems, including heart disease, obesity, diabetes, and stroke.

It’s easy to see why stress management is so important, and in a moment we’ll share some techniques that you can utilize to help you manage your stress..

First, let's talk more about what causes stress to begin with.

Identifying Sources of Stress in Your Life

Stress is a natural reaction to the pressures of life. It's how your body and mind deal with these pressures. But, as we just covered, it doesn’t mean it’s always productive.

As you start implementing different stress management techniques, it's also helpful to take note of where most of your stress comes from. 

There are many strategies for doing this. To begin, take time each day to reflect on what contributed to your stress and keep a record of the things you find most stressful. Another useful strategy is paying attention to when you feel the physical signs of stress, including headaches and tension throughout your body, and when they seem to happen most often. 

Once you know what your stressors are, you’ll be able to develop a plan to change or control them. 

Let's dive into how to develop that plan next. 

What is Stress Management?

Stress management refers to the techniques and strategies we use to cope with stress. It includes both physical and mental methods of dealing with stress. Physical stress management techniques include things like working out at the gym, walking, and yoga. On the other hand, mental stress management techniques involve activities like meditation, journaling, and positive thinking.

As you explore different stress management techniques, it’s important to find what works best for you. You may find countless people swearing by meditation to manage their stress, but it’s something you just can’t get into. What works for one person, may not work for you, and that’s okay. Stress management techniques should not be adding more stress to your life! The key is finding the perfect fit for you and your life.


The Importance of Managing Stress

walking in nature with sunshine

Next, let's dig deeper into why implementing these stress management techniques is so important.

As we mentioned earlier, stress can lead to a variety of serious health problems. But it doesn't just impact our physical health - it also takes a toll on our mental and emotional wellbeing as well. When stress is left unmanaged, it can contribute to anxiousness, depression, and other mental health disorders. It can also make it difficult to concentrate, sleep well, and enjoy our hobbies and relationships.

In other words, stress management is essential for maintaining our overall health and wellbeing. And luckily, there are plenty of techniques we can use to cope with stress.

6 Stress Management Techniques

Now, let's discover six different ways you can start managing your stress today.

Acceptance of Stress - The First Step

The first technique for better managing your stress is understanding the goal isn't to get rid of stress entirely. Rather, our goal should be to learn how to accept stress and manage it in a way that doesn't have negative consequences on our health or wellbeing.

This means recognizing that stress is a normal part of life, and there's no need to feel guilty or ashamed about feelingstressed out. It's important to understand that stress is something we all experience, and there's no shame in seeking help for managing it.

Meditation - Connecting With Your Inner Self

Way back in the 1960s, when meditation was just being introduced on a broader scale to the western world, scientists had a hard time coming to terms with the idea of using meditation for anything at all. 

Meditation was being viewed as a mystical practice that wasn’t supposed to be associated with science in any way. Then, throughout the ‘60s and ‘70s, scientists started coming around to meditation, as more and more research suggested how effective it could be.

Now, meditation is widely considered one of the most effective stress management techniques. And for good reason.

When done correctly, meditation can help us connect with our inner selves and find peace within. It can also help to reduce stress levels and promote relaxation.

There are many different ways to meditate, so feel free to explore and find the method that works best for you. Some people prefer guided meditations, while others enjoy silent mediation. There isn't a wrong way to do it - just find what feels comfortable for you and stick with it.

Build a Relaxation Routine - Train Your Mind and Body

Creating a relaxation routine is another useful technique to consider. When you create (and stick to) a routine, you begin training your mind and body to enter this state of relaxation more naturally.

This can be done in a variety of ways, but some common relaxation techniques include things like yoga, aromatherapy, and massage. It's important to find activities you enjoy and make them part of your regular routine. That way, it'll be easier to stick with it over time!

For example, exercise is something many people include in their relaxation routine. Although exercise and relaxation might not sound like a match made in heaven, the effects of exercising can help many people relax.

person running in the dark forest

Exercise is a well-known stress reliever. It’s also a great outlet for stress and both emotional and physical energy. And like meditation, there are many different ways to go about it. You don't necessarily need to join a gym or start running marathons - any type of movement will do.

The key is finding an activity you enjoy that makes you feel good. That could be anything from walking the dog to playing tennis. Just get moving on a regular basis and see how it makes you feel. 

Prioritize “Me” Time every day

Work on allotting a certain amount of "me" time in your daily schedule. No matter how busy life feels or how many people are demanding your attention on any given day, this time for you and only you is critical to your overall health and well-being, including your stress management routine.

To help you carve out this time for yourself, consider setting a daily or weekly alarm on your phone to remind you. This "me" time can be used however you see fit - just make sure it's something that makes YOU happy!

Then, use that time to do something you love, without stress or pressure. Maybe it's reading a book, taking a bath, going for a walk, listening tomusic to reduce stress - the possibilities are endless! You can also use this time to reflect and relax, without having to worry about anything else.

Connect With Nature - The Universal Connection

image of tree in nature

Our next stress management technique involves stepping out into the great outdoors. Connecting with nature has been shown to have significant benefits, including reducing stress levels.

There are so many ways you can connect with nature, some people enjoy hiking or camping, while others prefer simply taking a walk in their local park. No matter what you choose, make sure to take some time each week to appreciate all nature has to offer.

Along with there being many different ways to connect with nature, there is also a variety of practices to help with doing so. These include things like listening to the sounds of nature, feeling the sun and wind on your skin, or simply observing the beauty of the great outdoors around you.

Take a few minutes each day (or week) to really take it all in and appreciate the stress-relieving benefits.

Spend Time With People You Love - Laugh and Bond

We know what you’re thinking. In some cases, spending time with some of the people we know doesn't necessarily lower our stress levels. For example, many people find spending time with their extended family over the holidays particularly stressful.

But if you can find time to devote to laughing and bonding with the people you love most, this can go a long way to helping you keep your stress levels under control.

So, how can you do this? Well, there are many different ways. To start, skip the people you don’t want to see at Thanksgiving this year. Call up your friends you haven’t seen in a while and have a movie night, go out to eat with your family, or even just spend some time talking (and laughing) with the people you care about.

No matter what you choose to do, make sure it's something that brings joy into your life and helps you relax. That way, you'll be able to let go of stress and enjoy the moment.

As for what research says about the importance of spending quality time with the people we love?

family standing on pier at the beach

Consider these findings from the American Psychological Association:

"As important as social support is, many Americans don’t feel they have access to this valuable resource. When asked if there is someone they can ask for emotional support, such as talking over problems or helping make hard decisions, 70 percent said yes. However, more than half (55 percent) also said they could have used at least a little more emotional support.

In fact, experts say, almost all of us benefit from social and emotional support. And though it may seem counterintuitive, having strong social support can actually make you more able to cope with problems on your own, by improving your self-esteem and sense of autonomy."

Hack Your Stress With Us

Finally, one of the stress management techniques you might have yet to consider but is something that could have an incredible impact on your well-being is vagus nerve stimulation.

What is the vagus nerve?

It's the longest nerve in your body and is responsible for scores of critical functions, including stress management. It's also the nerve that's responsible for sending the "relaxation response" to your brain.

The vagus nerve is also connected to your heart, lungs, and digestive system - all of which play a role in stress management.

Let's look at some of those systems more closely along with how they intertwine with stress. Once you see how the digestive, cardiovascular, and other bodily systems relate to stress, you'll see why the benefits of vagus nerve stimulation can be so incredible.

Your Digestive System and Stress: How Are They Connected?

The connection between stress and your digestive system is a two-way street. Not only can stress lead to digestive issues, but digestive issues can also lead to stress. It's a vicious cycle that can be a challenge to break out of - but it's not impossible.

Some of the most common digestive issues linked with stress include: heartburn, indigestion, diarrhea, constipation, and irritable bowel syndrome (IBS). 

If you suffer from stress-related digestive issues, there are a few things you can do to help get relief. 

First, it's crucial to eat a healthy diet that includes plenty of fiber. This will help keep things moving along smoothly in your digestive system. It's also important to stay hydrated by drinking plenty of water throughout the day. And last but not least, regular exercise is a great way to reduce stress and improve your digestion.

Be sure to speak to your doctor about ongoing digestive issues as well so they can offer their advice.

While these tips won't necessarily eliminate all of your stress-related digestive issues, they can certainly help reduce them.

Two of the organs in the digestive system that have a prominent connection to stress are the stomach and the bowel. Let's talk more about those connections next. 

Stress and the stomach

You'll often hear people describe the symptoms of stress as they relate to the stomach. For example, stating you have "knots in your stomach" or a "bad gut feeling." And this makes sense—stress can also have a significant impact on the stomach. 

Remember, when you're stressed, your body goes into "fight or flight" mode and starts to produce stress hormones like cortisol. And these stress hormones can have a multitude of different effects on your body, one of which is to increase stomach acid production.

Too much stomach acid can lead to problems like heartburn, indigestion, and even ulcers. So, it's imperative to do what you can to reduce stress in your life if you suffer from any of these conditions.

Stress and the bowel

The stress-digestive system connection doesn't stop with the stomach. In fact, stress can also lead to problems in the bowels. One of the most common problems is known as irritable bowel syndrome (IBS). IBS is a condition that affects the large intestine and can cause a variety of symptoms, including abdominal pain, bloating, gas, diarrhea, and constipation.

Your Cardiovascular System and Stress: The Pain of Too Much Pressure

Just like your digestive system, your cardiovascular system is also closely linked with stress.

Stress and the heart: When stress is present, the body releases stress hormones like cortisol. These stress hormones can have a number of negative effects on the heart, including, increased blood pressure, increased heart rate, and an increase in the amount of cholesterol in the blood. All of these factors can lead to an increased risk for heart disease.

In addition,stress can also trigger episodes of chest pain (known as angina) in people who suffer from coronary artery disease. So, if you have any type of heart condition, it's often a sign -7it's time to find ways to manage your stress.

Stress and hypertension: High blood pressure is another cardiovascular condition closely linked with stress. When you're stressed, the body releases stress hormones that cause the heart to beat faster and blood pressure to rise. This can lead to a variety of health problems, including an increased risk for heart disease, stroke, and kidney failure.

So, what can you do to reduce stress and improve your cardiovascular health?

First and foremost, it's pivotal to get regular exercise. (Have you noticed how that keeps coming up?) Exercise is a great way to reduce stress and improve your overall health. It's also important to eat a healthy diet that includes plenty of fruits and vegetables. And last but not least, it's important to manage stress with the other stress management techniques that work foryou

By taking steps to reduce stress, you can also improve your cardiovascular health. It's a win-win!

Your Respiratory System and Stress: A Dangerous Connection

Just like your digestive and cardiovascular systems, your respiratory system is also closely linked with stress. One example is that when you're feeling stressed, your breathing becomes shallower and faster. This can be especially problematic for people with certain health problems, including asthma, anxiousness, and even depression.

Your Endocrine System and Stress: The Reason You’re Gaining Weight

Your endocrine system is tasked with producing hormones to regulate your mood, metabolism, and stress levels. When you're stressed, your body produces more of the stress hormone cortisol. This can result in multiple health problems, including weight gain, fatigue, and even depression.

Your Lymphatic System and Stress: The Weakening of Your Immune System

Your lymphatic system includes a selection of important organs including lymph nodes, spleen, and thymus gland. The lymph nodes are an integral part of your immune system—they help your body fight infections and destroy germs. But if your lymphatic system (including your immune system), is compromised from stress, this can result in chronic infections and ongoing illness.

Research says stress can also affect the function of your spleen and thymus gland. The spleen is responsible for removing old red blood cells from the body and helping fight infection. The thymus gland helps to regulate the immune system. So, if either of these organs is not working properly, it can lead to a weakened immune system and increased susceptibility to illness.

In addition to managing your stress levels, there are several strategies for boosting your immune health and your lymphatic system. For example, you can get regular exercise, eat a healthy diet, and drink plenty of fluids. You can also take supplements to help support your immune system and lymphatic health.

So, as you've seen, stress can affect every part of your body- from your cardiovascular system to your immune system. It's also a good time to remind you that the system’s stress effects are also the systems your vagus nerve reaches! This reinforces the impact vagus nerve stimulation can have, so let's explore that in greater detail now.

What is vagus nerve stimulation?

Vagus nerve stimulation (or VNS) is another stress management technique. It "hacks" your stress response by sending signals to your brain that help reduce stress levels.

Stimulating this nerve can have a variety of profound benefits. One that's becoming increasingly noteworthy is its ability to help many people manage their stress levels.

In short, it helps to "trick" your body into thinking it's not under stress, even when it is. This can lead to a number of benefits, including lower blood pressure and heart rate, reduced anxiousness and depression, and improved sleep quality. All thanks to the vagus nerve's comprehensive nature and expansive nature that winds through the body.

Xen by Neuvana Headphones

image of the xen product on a grey background

There are many different stress management techniques that can help to reduce the amount of stress in your life. But what if you could take those techniques one step further and try biohacking your stress response?

Xen by Neuvana headphones are designed to help you do just that. They use state-of-the-art technology to stimulate the vagus nerve through the ear (it's completely non-invasive!). In turn, this can help stress levels, promote relaxation, boost your well-being, and pose a number of other wellness benefits.

What's more, Xen by Neuvana headphones are a non-invasive and much more accessible method of VNS that stimulates the vagus nerve through the skin known as transcutaneous vagus nerve stimulation. This is in contrast to more invasive methods, including surgical solutions that involve implanting a stimulating device under the skin. 

So, as you explore your different options for stress management techniques, be sure to include transcutaneous vagus nerve stimulation on your list.

If you'd like to learn more about how it works,read about the science here.

Try These Stress Management Techniques Today!

We've shared several different techniques to help you manage your stress in this post, including several you can implement today. Give one or more of these stress management techniques a try and see how they work for you.