10 Stress-Busting Techniques That Actually Work

There's the old adage that "laughter is the best medicine" – and as it turns out, there's actually quite a bit of science to back it up. It's no joke: "Laughter can boost the immune system and decrease our pain response," Carolyn says. "It can also release a lot of physical tension." In fact, a few studies have shown that a repetitive fit of the giggles could even be considered a form of exercise. (Yes, really!) According to an Oxford University study, laughing works out a bunch of major muscles in the body, including the abdomen, shoulders and back. It also plays a vital role in releasing endorphins in the brain, offering that same euphoric feeling often dubbed as “runner’s high.” So, if you're feeling stressed or a little rundown, turn on your favourite comedy movie or head out for some laughs with friends. A few hearty "ha ha ha's" should perk you up in no time.

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Although working out can be a source of anxiety for some, its overall positive effects on mental health and wellness are undeniable. How often have you tried to talk yourself out of a workout, only to feel refreshed and happy once you've gone ahead and completed it anyway? The first step is to abolish any preconceived notions that it has to be a strenuous, hour-long session. The trick to maintaining a regular exercise routine is to keep it simple – even if you're a natural athlete, no one is expecting you to climb Mount Everest or sign up for a round of grueling circuit training. "[Exercise] is prescribed sometimes for depression and anxiety," Carolyn points out. "The exercise [needed] is really quite moderate – only 20 to 30 minutes most days." So whether it's stretching out your limbs during a yoga practice or taking a brisk walk through the park, you'll relieve any lingering feelings of stress or anxiety by sweating it all out.

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Although still a relatively new phenomenon, plenty of people espouse the benefits of light therapy – everyone from doctors to those suffering from symptoms of stress or depression. For the uninitiated, it's a low-maintenance way to combat seasonal affective disorder (SAD) and other mental health conditions. Simply by mimicking natural sunlight, this light box goes a long way toward improving your mood and revitalizing your energy. “We especially advocate for this during the winter months," Stephanie adds. "There’s a lack of vitamin D during the winter, particularly in Canada, but [with light therapy] you sit in front of it for 15 to 20 minutes per day and it helps boost the vitamin D in the system.”

According to Carolyn, a good night's sleep is the cornerstone to managing stress. “Sleep is huge for our parasympathetic nervous system – we need that restoration at the end of the day," she says. "If you’re struggling to sleep, you need to find out why." If catching at least seven to eight hours of Zzz's a night doesn't come naturally to you, there are a few ways you can help your body unwind before you turn in. Although coffee aficionados might find this blasphemous, reducing caffeine intake after 12 in the afternoon will go a long way toward helping your body and mind ease into a better slumber at night. Another option is to turn off your phone for two hours before bed and indulge in a screen-free activity instead, such as journaling or reading.

Shinrin-yoku, or "forest bathing," is a centuries-old Japanese practice that asks you to use your senses to reconnect with nature. There is no element of exercise involved beyond walking at your normal pace – simply be present and aware of the sights, sounds and scents that surround you. According to studies, the average North American spends roughly 95 per cent of their time indoors. Regardless of the cause of your stress, embracing wildlife while entirely tech-free will work wonders on your psyche, especially if you live in the concrete jungle of a city. "Even the colours blue and green are psychologically very calming and soothing for humans," Stephanie adds, "and they’re abundant in nature.”

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Nothing beats a warm, full-bodied hug from a loved one when you're feeling stressed and overwhelmed, but in certain situations human touch isn't always readily available. Another satisfying option is investing in a weighted blanket. “They’re kind of like acupuncture, so I love when I hear that people sleep with them or cuddle up under one," Carolyn says. "They can really help decrease your overall stress and anxiety.” Typically weighing anywhere from five to 30 pounds, these specially designed blankets are ideal for those suffering from anxiety, stress or insomnia. By pushing your relaxed body downwards, it's "grounding" abilities have a deeply calming effect. Although somewhat pricey, it's worth the investment.

Carolyn and Stephanie extol the virtues of this ancient tradition. If you're a little unfamiliar with the term, you're definitely not alone. With a sharp increase in popularity in recent months, adaptogens are essentially non-toxic plants that help the body avoid stress and combat fatigue. Used for centuries in Ayurvedic and Chinese traditions, these herbs and medicinal mushrooms are currently experiencing a renaissance of sorts in the wellness community. Given their strong taste, however, it's best to incorporate them into some of your favourite recipes – be it a morning smoothies and coffees or soups and stews.

Gratitude journaling has gained a lot of traction in the last couple years, with a significant increase in clinical studies demonstrating its multitude of positive, stress-busting effects. "Journaling before [you] wake up or go to bed really does start to shift the brain," Carolyn says. "Sometimes we can be pessimistic and negative, so shifting our brains to think of things we appreciate in our lives can help us feel better.” To help you get started, jot down at least three things you're grateful for every single day for the next week. The activity will become second nature to you in no time and help you realize that, even on your worst days, there's plenty in life to celebrate.

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Although people can sometimes be at the root of our stress (especially in a fractious work environment), positive interactions with our fellow humans is a relatively simple way to relieve symptoms of anxiety and tension. "We know that one of the biggest indicators of longevity is the quality of the connections we have with others," Carolyn says. "It’s not about having a lot of people in our lives, but having really good people. Humans are social beings and we have survived [this long] because we thrive in packs." So if you've been on edge or consumed with stress lately, shoot a text to your best friend or sibling to set up a date and time for some quality one-on-one interactions.

If there's one thing Carolyn and Stephanie know a lot about, it's the plethora of benefits that come with regular meditation. “As owners of Hoame, we see the value in meditation," Stephanie says. "Anything is better than nothing. Even 10 minutes a day has been shown to have benefits." If you're still skeptical about how quickly you'll catch on, there's no need to, well... stress. "Just know that it’s a practice and it will get better over time," she adds. "Even if you can’t drop into that space quickly, don’t be discouraged.” Carving some space into your hectic schedule to stop, breathe and listen to your body will leave you better equipped to tackle those tough days.

Over a decade ago founders Carolyn Plater and Stephanie Kersta began sowing the seeds of what would eventually grow into Hoame meditation studio.

Hoame represents a shift away from the traditional reactionary approaches to health and wellness and a movement towards a modern and preventative approach to wellbeing. With Hoame, Carolyn and Stephanie wish to inspire a lifestyle movement where stress is no longer simply an accepted part of our daily living. A space where taking care of yourself is encouraged and celebrated!

Watch Carolyn and Stephanie in their episode of Go Here Meet Her, where they share their story about how they created Hoame.