Sign up for CNN’s Stress, But Less newsletter. Our six-part mindfulness guide will inform and inspire you to reduce stress while learning how to harness it..

CNN
—

Regardless of their political beliefs, many people may feel stressed and anxious during election week in the United States.

Given how important stress relief is to our mental and physical health, I thought CNN wellness expert Dr. Leana Wen could offer me some simple, affordable, science-backed recommendations.

Wen is an emergency physician and adjunct associate professor at George Washington University. She previously served as Baltimore’s health commissioner.

CNN: Why is stress reduction important for physical and mental health?

Dr. Léana Wen: When people experience stress, their bodies release hormones that have various effects. Their heart beats faster, their blood pressure and blood sugar increase, and blood flow and energy are diverted from parts of the body like the immune system. These are not necessarily short-term problems and can even help people in some cases, such as athletes performing better or workers completing a difficult project.

If the stress response is continuous, problems can arise. They include mental health issues such as depression And anxiety. People may develop sleep problems, headaches, back pain, and have difficulty with memory and concentration. And persistent stress is associated with higher rates of hypertension, diabetes and heart disease.

CNN: What types of symptoms can alert someone that they need stress relief?

Magnifying glass: Some people may develop physiological symptoms, such as a faster heart rate than usual, headaches, or abdominal cramps. They may become more irritable and lose their temper more easily. They may have trouble sleeping or concentrating at work. All of these are signs that they need to take action to try to reduce their stress levels.

CNN: You mentioned that walking outside can help reduce stress. What is the evidence there?

Magnifying glass: There is actually plenty of evidence that getting outside, and especially being surrounded by nature, can have many health benefits. More specifically, there is a practice called forest bathingwhich consists of immersing oneself in nature. This is not a real bath. Rather, the person spends time in nature through activities such as a leisurely walk or simply sitting and enjoying the scenery.

This practice has its roots in Japan, where it is called shinrin-yoku. There are many studies on “forest therapy” that show that being in nature can less anxiety and improve mood. It can reduce blood pressurehelps with sleep and even improves the functioning of the immune system. Researchers hypothesize that being in nature decreases stress hormones, therefore reduce blood pressure and heart rate and reverse the impact of stress on the immune, endocrine, gastrointestinal and other systems.

CNN: Is it better for people to exercise outdoors, or is it just enough to be in nature?

Magnifying glass: Forest bathing studies are simply about being outside, immersed in nature. This activity appears to have a positive effect on mental and physical health.

Physical exerciseof course, can also reduce stress. This helps reduce the body’s stress hormones while stimulating the production of endorphins, which helps improve people’s sense of well-being. Something as short as a 10 minutes walk can reduce fatigue, improve concentration and induce positive emotions.

CNN: What types of activities should people participate in to best reduce stress?

Magnifying glass: I would first ask what the person has done previously to help reduce stress. Some people like intense exercise. Others might find it intimidating, but would enjoy a slow, leisurely walk. Likewise, some people enjoy being with others and would like to find friends to walk and talk with, while others find the greatest relief in being alone.

There are three other things I encourage people to keep in mind. First, being in nature seems to, in one way or another, improve health. Try to get out when possible. Find a green space – a forest is ideal, but even a park or other space with trees and grass would be helpful. Keep in mind that forest bathing is a mindfulness practice. This is not the time to turn your headphones on loud and scroll through your phone. Instead, take time to smell the air, look around you, and listen to the sounds of nature. Deep breathing exercises can add to the experience, as does mindfulness meditation.

Second, don’t let the perfect be the enemy of the good. Maybe you can’t access your favorite trail for a walk, but there’s a park near your office where you can walk and eat lunch on a bench. Maybe you can’t go outside often. You can still bring the effects of nature to you. A study in Australia During the Covid-19 pandemic, people who had a view of trees and grass from their apartment were found to have better mental resilience than those who did not. Even if you don’t get out much during the day, find a view of a green space and go for a walk when you can.

Third, knowing what types of things not to turn to is just as important as knowing what can help. Alcohol, cigarettes and drugs may relieve stress in the short term, but they don’t help in the long term and can of course lead to many other health problems in the long term.

CNN: What are some signs that people may need extra help to relieve stress?

Magnifying glass: Turning to excessive drinking and drugs to self-medicate and cope with stress is a sign that a person needs additional medical assistance. Another sign is lashing out at others and losing interest in activities you usually enjoy. Please talk to your primary care clinician or mental health provider if you are having difficulty.