9 Simple Ways to Manage Your Stress

In the modern era, stress has become an inseparable part of our lives. In Israel, the stress level among many residents has significantly increased since the war, leading many to seek psychological treatment. Studies show there are effective ways to reduce stress and improve quality of life. Here are nine methods, according to these studies, to cope with stress:

1. Deep Breathing and the 4-7-8 Method: A study published in the Journal of Psychophysiology found that practicing deep breathing, such as the 4-7-8 method (inhaling for four seconds, holding for seven, and exhaling for eight seconds), reduces cortisol levels in the body.

2. Regular Exercise: Research published by Mayo Clinic found that physical activity releases endorphins, which help reduce tension. Even a short 20-minute walk a day can make a difference.

3. Magnesium Intake and Balanced Nutrition: Researchers in the Nutrients Journal found that magnesium, found in nuts, seeds, and spinach, helps calm the nervous system. A diet rich in Omega-3 is also associated with reduced stress.

4. Quality and Deep Sleep: Lack of sleep increases stress; therefore, research from Harvard Medical School found that maintaining regular sleep cycles, avoiding screens before bed, and morning sunlight exposure help balance hormones and reduce stress.

5. Mindfulness and Meditation: Studies conducted by JAMA Internal Medicine found that regular meditation practice decreases anxiety and stress by regulating amygdala activity – the brain region responsible for stress responses.

6. Writing Thoughts in a Journal: A study by the APA (American Psychological Association) showed that freely writing about emotions and thoughts helps process emotional experiences and reduce anxiety.

7. Maintaining Social Connections: According to research published by Stanford University, strong social relationships contribute to the release of oxytocin, which reduces feelings of stress and loneliness.

8. Listening to Calm Music: Researchers from McGill University discovered that classical music or natural sounds can reduce heart rate and improve mood.

9. Limiting Caffeine and Alcohol: Research by the National Institute of Health found that increased consumption of caffeine and alcohol heightens feelings of stress. It's recommended to prefer herbal tea or water instead.