A Psychologist & Stress Researcher's 4 Tricks To Quickly Reduce Anxiety

We talk a lot about longevity here at mindbodygreen, from nutrition tips to exercise advice to supplements and more. But today, psychologist Elissa Epel, Ph.D., author of The Stress Prescription, is here to talk about the critical longevity factor that doesn't get nearly enough attention: stress.

Yep, unfortunately, stress is a major obstacle to living a long and healthy life. In fact, research shows1 that perceived levels of stress are associated with increased mortality in a dose-response pattern (meaning the higher the perceived stress, the greater the increased risk of death).

Now, when it comes to stress, the conversation can turn futile very quickly. And we realize that if you're stressed, the last thing you want to do is read about the link between chronic stress and mortality.

Stress has quite the negative connotation, but stress can also be a good thing! Don't scoff just yet: Stress has the potential to boost your motivation, focus, and drive, assuming you harness it correctly.

That said, consider your mindset. According to Epel, a negative narrative around stress often becomes a self-fulfilling prophecy. "When we really focus on the negative aspects of stress and go into a stressful situation [thinking], 'Stress is bad for me. It's wearing me down. I'm not going to be able to cope when I'm stressed,' those put us in the place of having more of a threat response. So we actually get much more stressed about stress," she explains. 

As many experts will tell you: Uncertainty is often the root of anxiety. And sometimes you encounter uncertain situations you cannot control. "So another important strategy to have at hand is letting go," says Epel. "Being able to step back and say, 'OK, this one is out of my control. I can actually put the baggage down or drop the rope." 

Of course, relinquishing control is much easier said than done. But according to Epel, it may help you to zoom out, take stock of all of your stressful situations, and sort them into what you actually can and cannot control. "Know where to put your energy, and know where to literally lean back and focus on acceptance," she notes. 

Similar to the letting-go exercise, a prioritization practice can help you determine which stressors are actually worth your worry time. "Prioritization of how we spend our time is really important for stress reduction because it's so easy," notes Epel. You see, many people face what's known as "time stress," or not having enough time to do all the things you want to accomplish. "So there's this rush every day, and it really is self-created stress," adds Epel. 

So take a step back and reflect on how you really want to use your time. Can you shuffle tasks around to better serve what's most meaningful to you? 

"Gratitude is an antidote for stress," says Epel. In fact, research has shown gratitude can decrease heart rate2 and lead to a calmer, more sedative state; regularly expressing feelings of gratitude has also been linked to fewer symptoms of depression and anxiety3.

"Just ask yourself right now: What are three things that I'm grateful for today in my life?" poses Epel. "They can be small things, they can be big things, relationships, people…" (Coffee often makes it onto her personal list). "Gratitude can actually increase your positive mood immediately." 

Stress is ubiquitous and unavoidable, so the key is learning how to manage it in your everyday life. Different methods work for different people (some swear by a daily journaling prompt; others love stress-busting supplements), but Epel's tips can help balance your mood in the moment.