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Anxiety and stress are pervasive in American life, with three-quarters of adults reporting physical or emotional symptoms related to poor mental health.
Constant stress makes illnesses chronic such as heart disease and high blood pressure, and makes it more difficult to get the recommended 7 to 9 hours of sleep that adults need to stay healthy.
High anxiety can cause blood pressure spikes, increasing the risk of heart attack or stroke and depression.
But taking up a hobby is a healthy way to reduce levels of the stress hormone cortisol.
“Whether you’re doing something creative, athletic, academic, or something more individualized, what really matters is that it’s something you find meaningful and enjoyable,” say stress researchers at Utah State University.
Creative activities
The type of creative project doesn’t matter: research shows that artistic hobbies reduce stress.
A 45-minute art session is enough to reduce cortisol levels, according to a 2016 study by Drexel University.
“Creating art, such as painting, drawing, and crafting, can help people manage their emotions, break out of thought loops, and feel proud of their creations,” says the nonprofit Mental Health America.
Writing for 20 minutes a day has been shown to reduce stress, but even two minutes can have a positive effect, according to Michael Smith, associate professor of psychology at Northumbria University.
This is especially true for journaling and writing down your deepest feelings, Harvard researchers say.
According to studies, writing organizes your thoughts and gives voice to underlying emotions, relieving some of the burden of anxiety and stress.
Be active
It has long been known that physical activities help reduce stress and anxiety.
In running, it all comes down to chemistry. Exercise produces endorphins in the brain, hormones that improve mood and reduce pain, explains Johns Hopkins Medicine.
Some doctors even prescribe running to treat depression, and a simple 10-minute slow jog can help eliminate feelings of stress and anxiety, according to a recent study by Japanese researchers.
Running also reduces inflammation in the body which medical experts say worsens stress and anxiety. Reducing inflammation can also improve sleep quality by reducing cortisol, notes Johns Hopkins Medicine.
Dancing is another way to provide mental relief. It produces the happiness hormone, dopamine, as well as feel-good endorphins.
A 2021 survey of 1,000 dancers found that 95% of those with a history of anxiety, stress or depression reported experiencing the therapeutic effects of the activity in their lifetime.
Gardening is a moderate physical activity that is a great way to reduce stress, thanks to its combination of focused, repetitive movements and caring for a living being.
A handful of studies have found that people who engage in gardening activities report higher well-being scores than those who don’t. Plant-related activities can help reduce symptoms of depression, stress and anxiety.
You don’t need outdoor space to enjoy it either. Caring for plants on a patio, balcony or indoors can also relieve stress. The simple presence of plants in a home can lower blood pressure and improve mental well-being, according to the University of California.
Leisure at home
Stress relief can also be found in the kitchen. A 2022 study of 650 people who completed a seven-week cooking course found that 8% more participants improved their mental health test scores after completing.
Building confidence in one’s ability to cook can boost mental health, reducing stress and anxiety over time, noted Australia’s Edith Cowan University.
It can also lead to a healthier diet, and a May 2021 study from the same university showed that a diet rich in fruits and vegetables helps reduce stress.
Knitting is another creative outlet that requires repetitive movements that relieve stress. Gentle repetition of knitting and knitting is known to reduce blood pressure and cortisol and combat symptoms of depression and anxiety, UCLA explained in an article.
Finally, experts say that reading every day is an effective way to escape the stressors of daily life.
Just five minutes can reduce stress by almost 20% and similarly improve focus and concentration, according to a 2024 study from the Queen’s Reading Room.
Gn Health
