Election week in the United States can be a source of stress and anxiety for many, regardless of political affiliation. Recognizing the critical role of stress relief for mental and physical health, wellness expert Dr. Leana Wen offers straightforward, cost-effective, and evidence-based advice. Dr. Wen, an emergency physician, adjunct associate professor at George Washington University, and former Baltimore health commissioner, explains the importance of stress relief and provides actionable recommendations.

The Impact of Stress on Health

Dr. Wen notes that stress triggers hormone releases that can have various effects on the body, such as increased heart rate, blood pressure, and blood sugar. While these responses may be beneficial in the short term, chronic stress can lead to mental health issues like depression and anxiety, as well as physical ailments including sleep disturbances, headaches, back pain, memory, and concentration problems. Persistent stress is also associated with higher rates of hypertension, diabetes, and heart disease.

Identifying the Need for Stress Relief

Individuals may exhibit physiological symptoms like an unusually rapid heart rate, headaches, or abdominal cramping. Irritability, anger, sleep difficulties, and concentration challenges at work can also signal the need for stress relief.

The Benefits of Outdoor Activities

Dr. Wen highlights the evidence supporting the health benefits of spending time outdoors, particularly in nature. The practice of "forest bathing," or shinrin-yoku, involves immersing oneself in nature, which has been shown to reduce anxiety, improve mood, lower blood pressure, aid sleep, and boost immune function. Researchers believe that nature decreases stress hormones, thereby reducing blood pressure and heart rate and mitigating the impact of stress on various body systems.

Exercise and Nature

While forest bathing involves simply being outdoors, physical exercise also reduces stress by lowering stress hormones and increasing endorphin production. Even a brief 10-minute walk can combat fatigue, enhance concentration, and evoke positive emotions.

Stress-Reducing Activities

Dr. Wen suggests considering personal preferences when choosing stress-relief activities. Some may prefer intense exercise, while others might find solace in a leisurely walk. She also encourages spending time in nature, practicing mindfulness, and deep breathing exercises. Dr. Wen advises against letting perfection prevent action, suggesting that even a park or green space near work can provide benefits.

Avoiding Unhealthy Coping Mechanisms

Dr. Wen warns against using alcohol, cigarettes, and drugs as short-term stress relievers, as they can lead to long-term health issues and do not address the root causes of stress.

Seeking Additional Help

Dr. Wen identifies signs that individuals may need extra support, such as resorting to binge drinking or drugs, lashing out, or losing interest in previously enjoyed activities. She urges those struggling with stress to consult with their primary care clinician or mental health provider.