Not long ago, I sat around the table with 10 leaders from across the country. They represented different industries and stages of their careers, but they had one thing in common: stress.

This group had the normal day-to-day stressors of big jobs with high expectations and not enough resources. Some were in organizations going through layoffs. Many were also experiencing personal challenges with their health, with their children or caregiving for parents. But what had really brought the conversation to the forefront of our day was the uncertainty created in stock markets and marketplaces because of tariffs and cuts to research funding.

“What the heck is going on?” asked one man as he rubbed his forehead with both hands. “I cannot keep up.”

After letting everyone blow off a little steam (off-gassing, as a friend calls it), I decided a change of pace was needed. I paired the group up, sent them off on a walk and asked them to share stories about times they’d successfully managed or lowered their stress.

The 10 leaders who returned to the room 30 minutes later were much happier than the 10 who left the room, and of course, they were the same people. As we shared our stories, a host of ideas emerged for how to lower stress, especially in seasons where the stressors keep on coming.

Their list was so great, I wanted to share it with you. Below, I’ve grouped their top 10 ideas into three big buckets: 1) work strategies, 2) physical strategies, and 3) mindset strategies. 

Let me warn you: there are no big surprises here. What is here is sound, basic wisdom about how to take care of yourself when it feels like the world is conspiring against you.

Here’s the thing about the basics … just because they’re familiar doesn’t mean we’re good at them. Or do them consistently. In basketball, free throws are as basic as you can get, but NBA players only hit 78% of their free throw shots, and the averages are much lower for field goal percentages. (FWIW, the WNBA’s free throw average is higher!)

In other words, we could all benefit from working on the basics.

Work strategies

• Fix the root of the problem
• Let go of the little things
• Find your plug-and-play patterns

There’s a saying that if you see a dead fish floating in a pond, you might think, “Wonder what happened to the fish?” If you see a lot of dead fish floating in a pond, you instead think, “Wonder what happened to the pond?”

Fixing the pond — by which we mean the root of the problem — is the first consideration for lowering stress. Can you do something to change the situation? Likely, your immediate response is “no.” But you’d be surprised at how often we think we have no options, when really we just haven’t identified them.

Challenge yourself to answer this question: What are five things that you could do? Perhaps you can find a solution, or even just a partial solution that eases some of the pain.

Presuming you can’t solve the problem overall, ask yourself, What can I let go of to make more energy for the urgent situation?

As humans, when we’re under extreme “fight-or-flight” stress, our body pauses some things, like digestion, to devote more energy to the most immediate needs. What can you pause?

Then ask yourself, What steps did I take when I faced a similar challenge in the past? Often, our familiar patterns give us a process to follow as we face new obstacles and opportunities.

Physical strategies

• Take care of your body
• Work with your senses
• Find ways to play
• Take a getaway

The strategies for fighting stress at work help change the problem itself. Physical methods for lowering stress help you build muscle (literally and figuratively) that can sustain you through stressful seasons.

Perhaps the most basic of all the suggestions is to take care of your body — proper exercise, sleep and nutrition are foundational to having the energy and emotional health to face what comes your way. But like free throw shots, it’s hard to do these things with perfect accuracy.

What are small changes you can make to take better care of your body? Could you get 15 minutes more sleep each day? A thousand more steps? Or are there other small shifts you could make? One woman in our group of 10 leaders spoke about replacing her nightly glass of wine with a mug of tea.

Stress is our brain’s response to circumstances; countering it often requires moving attention to your body. Therapists and researchers recommend focusing on your five senses to interrupt stressful thoughts.

One easy practice is “54321”:

• What are 5 things you can see?
• What are 4 things you can touch?
• What are 3 things you can hear?
• What are 2 things you can smell?
• What is 1 thing you can taste?

Pausing to answer those five questions can help you regain your emotional control. And it can be done from your desk at work, or in the car as you drive home.

Speaking of driving home, getting away from work is helpful. Our group of leaders talked about the value of play — with pets, with kids or even with their imagination as they worked in their gardens. And getaways, even short ones, during stressful times are known to provide the time and space you need to find a new perspective.

Mindset strategies

• Take care of your mind
• Draw boundaries
• Find the mantra that works for you

Finally, managing your mindset is an essential strategy for lowering stress.

The leaders around the table each had their approaches to taking care of their minds. Some paused each day to ask, What am I grateful for?, recording the answers in a journal. Others sought out sources of wisdom, like The Book of Joy by the Dalai Lama, or The Daily Stoic by Ryan Holiday. Prayer and meditation were also frequent practices of these leaders.

How am I quieting my mind each day? This is the central question to consider. When we’re in a place of constant stress and busyness, we lose our ability to find perspective. Even a few daily moments of quieting the mind can help you regain a sense of calm.

What boundaries can I draw? is another important question. At various points in my career, I’ve made 6 p.m. my work boundary so I could prioritize dinner with my family. One woman in our group spoke about her boundary of not checking her phone while in bed; to stop herself, she places a book of Mary Oliver poetry over the top of her phone, on the nightstand.

Finally, you can find the mantra that works for you and your situation. Some recommended by the group:

• This, too, shall pass.
• Calm down – we’re not doing brain surgery.
• Control what you can control, and let go of the rest.
• A full to-do list isn’t stress; it’s just busy.

What mantras help you recalibrate your thinking? 

How am I doing at managing stress?

The challenge with writing an article like this is that it’s hard not to take on the voice of an expert. But when it comes to lowering stress and managing anxiety, I’m a novice. One of the things that helps me most is talking with friends who care about the struggles and obstacles I’m facing, but can also validate my strength and capacity.

I hope you hear that validation in this article — you do have real stressors in your life. And you also have real resources at your fingertips that will help you face them.

Opinions expressed by SmartBrief contributors are their own.

By Amber Johnson

Original Post SmartBrief

Image by Gerd Altmann from Pixabay

“The only constant in life is change,” said Greek philosopher Heraclitus, and with change can come stress.

Research has found that a certain level of stress can be a good thing if it motivates, pushing some people to work harder, meet deadlines, and achieve goals. But excessive stress, and lack of knowledge in how to handle it effectively, can be harmful and impact physical and mental health.

“Mental health is a state of mental well-being enabling people to cope with the stresses in life, realize their abilities, learn well, and work well, according to the World Health Organization. I agree with this definition,” states Army Col. (Dr.) Aniceto Navarro, director of Behavioral Health at Walter Reed.

With the current rapid pace of changes, uncertainties, and challenges, Navarro added that people are “multi-tasking [their] way into epidemic levels of chronic and stress-related diseases. But it doesn’t have to be that way. We can exercise healthy boundaries, learn to do the hard work of slowing down and listening to what our bodies are trying to tell us, and make those small changes, that over time, can lead to a more grounded and purposeful life. The signs are there if we have the courage and support to learn the language,” he said.

“We don’t want to pathologize anyone,” Navarro continued. “Stresses are normal occurrences in life, but it’s how we react to the stress which would guide the appropriate resources. On my deployments, chaplains were a fantastic resource for anyone to go talk with about anything. Whether or not religion is a component of your life, they are wonderful.”

“Military and Family Life Counselors, and the Fleet and Family Support Program are also excellent resources to turn to when feeling overwhelmed by stress,” Navarro added. “I also highly encourage folks to talk with each other, to learn about each other. We are so much more similar than we are different, and when we have shared understandings, we are great resources of support for each other.”

Handling stress effectively also includes building resiliency, and Walter Reed has the only Staff Resiliency Program in the Defense Health Network-National Capital Region.

Shantrell R. Hamilton is chief of Resiliency and program manager of the Staff Resiliency Program at Walter Reed. “I am responsible for managing and providing resiliency services that will support all staff at Walter Reed. We work as a team to provide services such as individual resiliency coaching sessions, unit morale checks, sensing sessions, informal mediation, trainings and workshops [focused on] stress management/burnout, conflict resolution, emotional intelligence, team building, positive leadership and more, based on request.”

The Defense Health Agency (DHA) Employee Assistance Program (EAP) is also a voluntary, work-based program that offers free and confidential assessments, short-term counseling, referrals, and follow-up services to employees who have personal and/or work-related concerns. The EAP can address issues affecting mental and emotional well-being, including alcohol and other substance abuse, stress, grief, family problems, and psychological disorders. DHA’s EAP can be reached at 866-580-9046. Also, information concerning the Walter Reed Wellness Network can be found at https://walterreed.tricare.mil/WellnessNetwork.

“Realize that you are not alone,” Navarro stated. “Make peace with your emotions and train them to be smarter. Have a working theory of right and wrong. Don’t poison yourself with intoxicating substances such as alcohol, drugs, and pornography. Realize that moral rules have no exceptions. Morality is valid for all rational beings. Truth does not change; facts do though,” he added.

To reach the Resiliency Program Office at Walter Reed, call 301-319-2865. Walter Reed Chaplains Office can be reached at 301-295-1510. The National Suicide & Crisis Lifeline, available 24/7, can be reached by dialing 988.

Original Post Walter Reed National Military Medical Center

By Bernard Little, WRNMMC Command Communications

Image by Istvan Brecz-Gruber from Pixabay

On behalf of the American Psychological Association, Harris Poll researchers recently conducted an online survey of more than 2,000 adult workers in the United States. They found that 54% of respondents agree that job insecurity has had a “significant” impact on their stress levels at work. Meanwhile, 39% expressed concern about losing their job within the next year as a result of government policy.

Other findings:

• 55% of the workers strongly agreed with the statement, “During the workday, I typically feel tense or stressed out.” That compares with 52% who strongly agreed with the statement, “Things feel uncertain at my job right now,” and 46% who strongly agreed that “My work environment has a negative impact on my mental health.”
• 75% of the workers between the ages of 18 and 25 and 65% of those 26-43 said job insecurity was a significant stressor. That compared with 46% of the respondents 44-57, 34% of the workers 56-64, and 26% of those 65 and older.
• Among the workers who are worried they might lose their job in the next year because of government layoffs, 44% are concerned that work stress makes it difficult for them to sleep.

“In recent years, awareness has grown around the profound impact the workplace has on people’s mental health,” APA CEO Arthur C. Evans Jr. said in a press release. “This year’s survey makes one thing clear: unmanaged stress is not just a personal health issue – it’s a critical organizational risk, contributing to lower productivity and higher turnover.

“Employers have a responsibility to go beyond awareness and invest in evidence-based strategies that promote workers’ psychological well-being. At the same time, employees must recognize the importance of prioritizing their mental health and be empowered with the skills and support to do so.”

Image by Gerd Altmann from Pixabay

Original Post Safety+Health magazine

The busy spring and summer seasons can bring a sense of urgency and extra stress to our systems. While the demands of these seasons are unavoidable for many of us, we don’t have to suffer through stress-related symptoms in our bodies.

Taking just a few moments daily can build our resilience, no matter what challenges this season brings. Here are a few of my favourite “on-the-go” stress management and nervous system regulation tools.

Grounding

Think of your nervous system as a complex biological electrical circuit — one that benefits from being grounded. Grounding means connecting your awareness to the literal ground beneath you. This could be the earth itself, your floor, the floor of a vehicle, or the seat you’re sitting on. All these surfaces connect to our global electromagnetic field: the Earth.

While you may have seen ads for grounding products such as sheets, mats, shoes or clothing, all you really need is your mind and body. The simplest method is to notice where your body contacts a stable surface: your feet on the ground, your weight in a chair, or your back against a surface while lying down. That’s grounding!

Spending even a few moments in this awareness throughout your day effectively regulates your nervous system (that complex biological electrical grid) to the present moment. When we’re grounded in the present, we can better process past stresses and future worries.

Conscious breath

Taking a moment to focus on your breath is another powerful way to anchor yourself in the present moment and release lingering stress. Start by noticing the details of your breath: how it feels, where it moves. Then create a rhythm, making your inhales and exhales equal in length. You’ll likely find this rhythm becomes easier with practice. Next, try exhaling through an open mouth with a gentle sigh, gradually lengthening these exhales.

This breathing technique has been proven to calm your system and promote both regulation and rest. If you have trouble sleeping, this tool might be particularly helpful.

Sensory orientation

This practice engages your external senses: hearing, sight, smell and touch.

Begin by letting your eyes scan your environment: look up, behind, below and all around you. Take in as much detail as possible about your surroundings. Then let your gaze settle somewhere comfortable. Notice smells, starting with the strongest and moving to more subtle ones. Do the same with sounds. For touch, explore different textures with your hands, apply gentle pressure to various parts of your body, then slowly release. Finally, spend a few breaths mindfully feeling your feet against the ground.

Stress is a natural part of life, but our bodies aren’t designed to handle constant stress buildup. Regular self-care practices that support both body and mind are essential. Connecting with loved ones and community helps buffer stress’s impacts. If stress disrupts your sleep, relationships or overall well-being, it’s important to seek help from physical wellness and mental health professionals.

Image by Валентин Симеонов from Pixabay

Original Post 

About the author, Kathlyn Hossack is a certified athletic therapist and somatic therapist. She consults clients for injury rehabilitation and healthy lifestyles in person in St. Norbert, Man., and virtually via video conference.

Personality disorders are a group of mental health conditions defined by long-lasting patterns of behavior, emotional response, and thinking that differ significantly from societal expectations. These patterns typically emerge in adolescence or early adulthood and can disrupt a person’s relationships, work, and self-image. The causes of personality disorders are complex, involving both inherited traits and life experiences. The authors of the review set out to explore how environmental exposures, such as childhood trauma and chronic stress, might alter the brain at a molecular level, increasing the risk for these disorders.

“The way the human brain adapts to the environment is of great interest in the neuroscience field, especially when exploring new avenues to treat mental health conditions that are currently poorly understood,” said the corresponding authors of the paper, Lorenzo More (a senior lecturer in neuroscience at the University of Central Lancashire), Ilaria Morella (assistant professor in pharmacology at Pavia University), and Andrew Shaw, (a lecturer in biomedical science at Glasgow University).

One of the central themes of the review is how environmental stress can shape the brain’s development through biological changes, a process known as environmental embodiment. The authors examine how specific molecular signaling pathways—namely Ras-ERK, p38, and mTOR—respond to external stimuli. These pathways regulate important brain functions like memory, stress responses, and social behavior. When disrupted, they may contribute to the kinds of emotional instability, impulsivity, and interpersonal difficulties seen in many personality disorders.

The review also discusses how certain chemicals in the brain, including serotonin, dopamine, noradrenaline, oxytocin, and vasopressin, are involved in the development and expression of personality disorder traits. For instance, reduced serotonin activity has been linked to increased impulsivity and emotional instability, while altered dopamine function may affect how people respond to rewards or frustration. Imbalances in oxytocin and vasopressin, which influence bonding and aggression, are believed to underlie some of the social and emotional challenges seen in people with disorders such as borderline or antisocial personality disorder.

The authors draw particular attention to the brain’s energy systems, especially the role of mitochondria—tiny structures within cells that generate energy. These energy-producing systems are not just about keeping neurons running; they also help regulate the production of neurotransmitters like serotonin and dopamine. Studies in both humans and animal models have found that disruptions in mitochondrial function may be associated with traits like impulsivity and aggression. Additionally, the review highlights the role of oxidative stress—when harmful molecules called reactive oxygen species build up in the brain—in influencing how people react to stress and social situations.

Because personality disorders are difficult to model in animals, researchers have turned to studying smaller behavioral traits known as endophenotypes. These include behaviors such as heightened aggression or reduced social interaction. For example, one widely used test involves observing how mice respond to intruders, which gives insight into aggression levels. Although these models cannot capture the full complexity of human personality disorders, they help researchers identify biological mechanisms that might contribute to symptoms.

The review highlights “that antisocial traits — such as disproportionate aggression — which are characteristic of a clinical condition called antisocial personality disorder, result from imbalances in certain brain molecular pathways within cells,” the researchers told PsyPost. “These pathways can be influenced by one’s environment. For example, environments marked by high social competition increase the activity of p38, a ‘pro-stress’ molecular pathway, while reducing the activity of the Ras-ERK ‘anti-stress’ pathway.”

A key innovation discussed in the review is the potential development of “enviromimetic” drugs—medications that mimic the positive effects of healthy environmental experiences. These drugs would not treat symptoms in isolation, but instead activate the same molecular pathways that are engaged by nurturing social experiences or supportive environments. The goal is to reset or strengthen the biological systems involved in emotion regulation and social functioning.

“Targeting key components of the Ras-ERK pathway could enhance its cellular anti-stress effects and potentially reduce aggressive behaviors,” the researchers explained.

Some early examples of such interventions include ampakines—compounds that enhance the activity of specific brain receptors and may improve memory, plasticity, and sociability. Ampakines work by stimulating the Ras-ERK pathway, which is involved in learning and synaptic growth. Similarly, certain nutraceuticals, such as omega-3 fatty acids or saffron extract, may reduce inflammation and oxidative stress, which are increasingly recognized as contributors to emotional instability and aggression. These dietary supplements could complement existing therapies by supporting brain health at a cellular level.

The review also introduces a novel experimental compound called RB5, a cell-penetrating peptide that enhances ERK signaling in the brain. By mimicking certain deficiencies in ERK regulation, RB5 increases the activity of pathways involved in synaptic function and gene expression. This type of targeted molecular intervention might eventually help reduce aggressive or antisocial behaviors by recalibrating brain responses to social stimuli.

Looking ahead, the authors stress the need for more precise models of personality disorders that go beyond single traits like aggression. Many features of these disorders—such as a fragile sense of self, chronic feelings of emptiness, or fears of abandonment—are difficult to study in animals, leaving significant gaps in current knowledge. Future research may focus on combining genetic, molecular, and behavioral data to identify biomarkers that can guide personalized treatment strategies.

In particular, more work is needed “to better understand how the human brain encodes the valence of environmental stimuli, and how we can harness this knowledge to develop treatments for affective mental health conditions such as anxiety, depression, and schizophrenia,” the researchers said.

The review, “Neurobiology, molecular pathways, and environmental influences in antisocial traits and personality disorders,” was authored by Patryk M. Adamczyk, Andrew Shaw, Ilaria M. Morella, and Lorenzo More.

by Eric W. Dolan in Mental Health, Neuroimaging

Image by Wolfgang Eckert from Pixabay

Stress is sometimes considered a good thing, and medical professionals even note that acute stress can help to sharpen focus and compel some to fulfill their full professional potential. However, the Mayo Clinic reports chronic stress bas been linked to a host of serious health problems, including anxiety, depression, digestive issues, and heart disease. The American Institute of Stress notes that work-related stress is a major stressor for professionals.

Embracing strategies to manage work-related stress can help professionals reduce their risk for the serious health conditions that can be brought on by chronic stress.

Monitor your stressors. The American Psychological Association advises professionals to maintain a journal for a week or two in which they document situations that are triggering stress. When documenting stressors, also jot down your responses, feelings and details about the environment, including the people around you, when stress kicked in. Keeping a journal can help identify the sources of stress and determine if there are any patterns that trigger it.

Embrace healthy responses to stress. The APA notes that exercise, yoga or any other form of physical activity are helpful and healthy responses to stress. Too often individuals lean into unhealthy responses, such as drinking alcohol and/or eating unhealthy foods after a stressful workday. But the Cleveland Clinic notes that relying on alcohol as a coping mechanism for stress only exacerbates the feelings of depression and anxiety that stress can trigger.

Establish boundaries between your professional and personal life. The APA notes that the digital era has led many professionals to feel pressured to be available around-the-clock. But work-life boundaries can be vital to combatting career-related stress. Turning off notifications from your work email account at the end of the workday can help to establish a work-life boundary. In addition, resist any temptation to check emails before going to bed, as doing so might trigger stress that makes it hard to fall asleep.

Use your personal/vacation time. The 2024 Sorbet PTO (Paid Time Off) Report found that 62% of professionals did not use all of their PTO in 2023, which marked a 5% increase in unused PTO from the year prior. The APA notes that time off is linked to reduced stress as well as lower rates of heart disease, depression and anxiety. In addition, professionals may or may not be surprised to learn that time off has been linked to improved productivity. Work is a significant source of stress for millions of professionals. Embracing healthy ways to combat work-related stress can benefit your personal and professional life.

By Metro Creative Services  for The Boston Herald

Image by vianamanutencao from Pixabay

What Is Stress?

Stress is not necessarily a disease or mental health condition, but it can have lasting effects on a person’s mental health and wellness. The American Institute of Stress describes stress as the body’s specific response to any pleasant or unpleasant demand. More commonly than not, the source of stress is caused by some sort of life change that takes place. For example, a divorce, the loss of a loved one, the birth of a child, a job loss, or even getting a new job. But it can also stem from a person’s surroundings, like an aggressive boss or a tense conversation.

Women and Stress

Research suggests that Americans are experiencing higher levels of stress compared to previous years. A survey conducted by the American Psychological Association found that almost 80% of American adults consider the country’s future a significant source of stress, an increase from previous years. Experts say that ongoing political and economic uncertainty of the country is taking a toll on mental and physical health. For example, a poll by The Associated Press-NORC Center for Public Affairs Research found that about half of American adults say that President Trump’s trade policies will increase prices “a lot,” and another 3 in 10 people think prices could go up “somewhat.” The same poll found that roughly half of Americans are also “extremely” or “very” concerned about the possibility of the U.S. economy going into a recession in the next few months.

Although these statistics are staggering, women have historically experienced higher levels of stress and burden compared to men — and those numbers seem to be climbing. For instance, in a 2023 study with a sample of more than 3,000 adults, women rated their stress levels at an average of 5.3 out of 10, while men reported an average of 4.8 out of 10 and were more likely to rate their stress levels between an 8 and a 10 than men (27% versus 21%). Women were also more likely to say they “strongly agree” that no one understands how stressed they are and were less likely to report that they can quickly get over stress.

The same study found that women were also more likely to report stress about money, family, responsibilities, and relationships, and 68% of the women surveyed acknowledged they needed more support, compared with 63% of men. Experts suggest that these stressors have been further exacerbated by additional and more recent concerns about changes in reproductive rights and women’s rights, access to education for their children, and access to retirement and social security. Current concerns also add insult to injury to feelings of stress that women have historically experienced related to the current pay gap that has recently somewhat narrowed, but women continue to earn an average of 85% of what men earn.

Effects of Stress On Women

It is not uncommon for the term “stress” or “stressed” to be used to describe minor discomfort, and although feelings of stress can be minor and fleeting, stress can also be chronic and create various challenges in carrying out daily tasks. That said, the more severe the cause of stress is, the higher the likelihood of more severe symptoms.

When the body senses a perceived threat, stress levels naturally rise, and hormones such as epinephrine, cortisol, and norepinephrine are released to increase hypervigilance, higher blood pressure, and tense muscles. This is often called the “fight or flight” response that results from acute stress. Ironically, in short bursts, stress can actually help with thinking, alertness, and focus. But when stress becomes chronic, it can lead to physical and mental health concerns.

During trying times, women may be less likely to prioritize their own mental and physical health and put the needs of others before their own. Men and women experience similar effects of stress, such as trouble sleeping, headaches, indigestion, and weaker immune systems. But research suggests that women may feel other effects of stress differently than men.

For example, studies suggest stress in women is linked to:

• Stomach conditions such as diarrhea, gas, bloating, and vomiting, and chronic stress can cause irritable bowel syndrome — a condition twice as common in women than in men.
• Obesity, which women are more at risk for stress-related weight gain than men.
• Headaches and migraines, which are described as tension-type headaches, are common in women and can be associated with other body aches and pains.
• Heart problems can be caused by chronic stress levels that can raise blood pressure and heart rate, leading to serious medical problems, such as stroke and heart attack. The negative effects of stress may be greater for women younger than age 50 with a history of heart problems.
• Menstrual cycle issues can be caused by chronic or long-term stress that can lead to more severe premenstrual syndrome or irregular periods.
• Difficulties getting pregnant can be caused by higher stress levels, which increase the likelihood of having problems getting pregnant. Not being able to get pregnant is also a source of stress.
• Hormonal imbalances that impact testosterone, estrogen, and progesterone can be caused by exposure to chronic stress, which can worsen symptoms associated with menopause.

Tackling Stress

When dealing with stress, all is not lost. In fact, experts say that depending on the cause, stress can be addressed. Here are a few suggestions on how to relieve symptoms associated with stress.

• Engage in activities that bring you joy.
• Spend time with people you enjoy and love.
• Prioritize self-care at least once a week.
• Set clear boundaries with others, and be careful not to consistently overextend yourself.
• Ask for help when you need it.
• Talk to a professional

Original Post Forbes

ByMaia Niguel Hoskin, Contributor.

Photo by Photo By: Kaboompics.com

According to The American Institute of Stress, stress has been on the rise, with a huge spike in the stress levels of Americans in 2022. While the reason for each person’s stress varies, the fact remains that we, as a society, are practically running on fumes and there are only so many anti-stress medications a doctor is going to prescribe before they point you in another direction. Like, perhaps, face massages. We already know that practices like meditation and yoga help with stress and anxiety, but so can face massages because they focus on acupressure points and blood circulation.

“Facial tension is usually a sign of physical or emotional stress we are holding,” skincare expert Annee De Mamiel tells Bustle. “This can result in physical symptoms such as things like headache, TMJ problems, neck stiffness and issues… Inflammation is a defense mechanism in the body. When something harmful or irritating affects a part of our body, there is a biological response to try to remove it.”

While scientists have yet to find a cure for stress (but let’s hope they do someday!), in the meantime we can practice face massages at home that will help relieve some of that stress that can be so hard to shake.

Eyebrow Squeeze

A lot of times we see people pinch their eyebrows after a long day, but why do they do this? Because it’s an acupressure point and feels good to give it a gentle pinch.

“By lovingly grasping your eyebrows between your thumbs and index finger, you can send love and relief to your heart as well as your kidneys and gallbladder,” skin therapist and healer Julie Civiello Polier tells TZR. “Begin in the middle where your eyebrows meet just under your third eye, gently pinching and work your way out to the ends of your eyebrows. Repeat this movement three to five times while breathing deeply and continuing to release your jaw.”

Releasing your jaw is key while doing this because we hold a lot of tension in our jaws, hence the reason why so many of us clench all day, then grind our teeth all night. After three to five times, you’ll feel a difference almost immediately. Granted, you will not have ridden your life of all your stresses, but you will have provided some well-needed relief.

Skin Rolling

Although this technique is called skin rolling, it doesn’t mean you need to jump online and buy one of those fancy jade or rose quartz facial rollers — although they do feel very relaxing. In fact, when it comes to skin rolling, all you need is a product-free face, so your fingers don’t slide around on things like serums and moisturizers, and your thumb and pointer finger. To get started, pinch the skin along the jawline, then begin to gently roll upward to the eye and temple region. Make sure to do it on both sides of your face.

“Lift the face tissue with the thumbs while guiding it with the pointer finger grip,” licensed massage therapist and esthetician Liz Aigner tells Well + Good. “As you roll, you’re pushing and pulling to create that ‘roll’ or ‘wave’ effect on the cheek.” This wave effect won’t just release tension but increase circulation which also aids in stress relief.

Tapping Technique

Although tapping the face, also known as Emotional Freedom Techniques (EFT), might not seem like it’s going to make a major difference when it comes to stress, science says otherwise. According to research published in The Journal of Nervous and Mental Disease, tapping has been found to reduce cortisol levels, therefore allowing those experiencing stress or anxiety to manage it better.

“Because tapping is a gentle and easy-to-follow technique, anyone struggling with stress, anxiety or pain can benefit from it,” EFT tapping expert and founder of The Tapping Solution app Jessica Ortner tells The Well. “Having a technique that utilizes the power of the mind and body together is incredibly powerful. When we release this stress, we can be more creative and resourceful when we confront challenges and a better help those around us.”

Ortner suggests identifying the point that seems to be the cause of the stress, then to start tapping the hand first, while moving your tapping technique across various points of the body while repeating what part of the body is being tapped and why. For example, as you tap your chin, say “this jaw stress,” or whatever is the cause of the stress you’re experiencing. Saying the stressor out loud helps in combating it.

Pulling Your Earlobes

Sometimes our stress can be so intense and all-consuming that we no longer feel like ourselves, it’s as though we’re sort of floating and at the whimsy of our anxiety. When that happens, turning to a massage that includes not just the face, but the neck and ears too will help bring you back into the moment.

“Pressing on the earlobes is a fabulous way to activate the lymph fluid in the face and neck to drain and carry away the toxins for cleaning and release,” skin therapist and healer Julie Civiello Polier tells TZR. “Pulling downward on your earlobes while breathing deeply is very grounding and can invite you to be more centered and more calm.” This technique can be used several times a day throughout the day whenever you feel like your center is wavering because of stress, and you need to get back to it.

Ground Friction

One of the simplest face massages to master when it comes to relieving stress is the grounded friction technique. For this massage, you want to rub your hands together for 10 to 20 seconds until they’re sufficiently warm, then apply them to whatever part of the body is holding the most tension, which is usually the forehead and neck area. The warmth from your hands will get your blood flowing and give you a feeling of not just being centered, but being present. Similar to pulling on your earlobes, you will feel grounded with a sense of peace.

Again, release your jaw when doing this so your tongue is resting. “When your tongue is down, you get downward tension,” face yoga instructor Koko Hayashi tells Popsugar, adding that tongue posture is extremely important to face massages and should always rest comfortably against the roof of the mouth. This is called “mewing,” according to Hayashi.

Buccal Massage

We’ve been hearing the word “buccal” a lot lately, especially in regard to buccal fat removal, but this massage has nothing to do with that and everything to do with relieving stress.

“Massage of the temporalis, masseter, and lateral pterygoid muscles [all muscles that help control the jaw] can reduce tension and provide pain relief for patients experiencing muscle pain,” dental director of Park Slope Dentistry in Brooklyn Angelique Freking, D.D.S., tells Shape. “For patients experiencing limited opening of their mouth during an acute TMD (temporomandibular disorder) flare-up, massage can help release the muscles and allow for full opening.”

A well-massaged and relaxed jaw will contribute to the relief of stress-related pain in the face, neck, and even upper back. However, while all of these can easily be done at home on your own, the buccal massage is one you want to be wary of if you’re not schooled in the muscles of the jaw and mouth. So, before you dive into this one to relieve your stress, talk to a professional first.

Visit stress.org

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Photo by Sora Shimazaki