Stress Reduction and Weight Loss: What Are Five Stress Management Techniques?

Stress is a constant in today’s fast-paced world. While a little stress can be a good thing (e.g. “eustress”, such as that which motivates us to take action), chronic stress can take a toll on both physical and mental health (1). In particular, studies have shown that stress may impact your metabolism and may be correlated with weight gain and difficulty losing weight (2).

Fortunately, we have good news. Incorporating stress management techniques may help reduce these negative effects, promote emotional well-being, and potentially help support weight loss goals (3). 

In this article, we’ll explore how stress impacts the body, the role played by stress in weight management, and five stress management techniques you can start implementing today.

How Can Stress Manifest in the Body?

Stress is your body’s natural response to challenges, which triggers a “fight-or-flight-freeze-or-fawn” reaction (4). When you perceive a threat, your body releases hormones such as adrenaline and cortisol to prepare for action. This response is useful for short-term survival, but when stress becomes chronic, it may harm your body in multiple ways (5).

For example, you may notice physical stress symptoms such as tense muscles, digestive issues, fatigue, or a racing heart (5, 6). Mentally, chronic stress may make it difficult to focus, lead to mood swings, cause burnout, and leave you feeling irritable or overwhelmed (7, 8).

Chronic stress may also manifest differently from person to person. Some people may experience tension headaches or jaw pain from clenching their teeth, while others may notice persistent fatigue, even after a full night’s sleep. 

Over time, these symptoms may snowball into more serious long-term health issues if left unaddressed, such as cardiovascular problems including high blood pressure, poor digestion, and a weakened immune system (5, 6).

What Signs of Chronic Stress Shouldn’t Be Ignored?

Chronic stress symptoms don’t show up overnight, which can make them easy to overlook. However, some signs shouldn’t be ignored, as they may be signs of other health issues. 

For example, persistent headaches may be a sign that your body is struggling to cope with prolonged stress (9). In addition, experiencing constant fatigue, disrupted sleep patterns, or getting sick frequently may indicate that stress is weakening your immune system (10). However, as these symptoms may also be linked to other physiological triggers, it’s best to consult your primary care provider to get diagnostic clarity and a treatment plan. 

Other symptoms that shouldn’t be ignored include sudden changes in appetite, such as overeating or a loss of interest in food, in addition to emotional symptoms such as anxiety, irritability, or depression.

Why Is It Important to Recognize and Manage Stress in Time?

Learning how to manage stress early on is essential for preventing long-term adverse effects. Prolonged stress may lead to conditions such as anxiety, depression, heart disease, and weight gain (1). 

Avoiding stress management impacts more than just your mood as it can disrupt hormonal balance, digestion, and your cognitive ability to make healthy lifestyle choices (11).

Practicing regular stress management techniques can help improve focus, build better relationships, and increase resilience when facing challenges (12, 13, 14). In addition, effective stress management may help prevent burnout, a condition that may leave you emotionally and physically drained (15).

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How May Stress Affect Weight Gain?

When your stress levels are elevated, cortisol may trigger your body to store energy as fat, particularly around the face and in the abdominal area (16). This may occur due to your body conserving resources for survival when it perceives stress as a threat.

Stress may also trigger behaviors that promote weight gain. For example, emotional eating is a common coping mechanism where people seek comfort in calorie-dense foods. These foods may provide temporary relief in the short term, but may lead to long-term weight gain (17).

Stress may also affect weight gain as regular exercise often takes a back seat when life feels overwhelming. This means there are fewer opportunities to burn calories and relieve tension. Over time, these behaviors compound and make maintaining a healthy weight while stressed more difficult (18).

Chronic stress may also slow your metabolism, which means your body doesn’t burn calories as it would in calmer circumstances. Research has suggested that elevated cortisol levels may reduce your body’s ability to process and metabolize food, leading to a higher likelihood of weight gain, even if your diet hasn’t changed significantly (19).

Read More: Stress Awareness Month: Choose Well-Being with BetterMe Mental Health

What Are the Five Stress Management Techniques?

• Practice Mindfulness and Meditation

Mindfulness-based stress reduction (MBSR) is the practice of focusing on the present moment without judgment (12). This practice may help manage stress by lowering cortisol levels, enhancing emotional regulation, and reducing rumination (20).

Meditation is a common mindfulness technique that may help calm your mind and lower stress hormones such as cortisol (21). Even five to ten minutes of meditation daily may significantly reduce your stress levels and improve your emotional resilience (22).

• Engage in Regular Physical Activity

Regular exercise is one of the most effective tools for reducing stress. Physical activity lowers cortisol while releasing endorphins, which are natural mood enhancers (23). 

The Centers for Disease Control and Prevention recommend 150 minutes of moderate-intensity aerobic exercise per week. This works out as roughly 30 minutes, five days a week, or 20 minutes daily if you’d prefer to do shorter sessions (24).

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• Prioritize Sleep

Never underestimate the power of a good night’s rest. Getting enough sleep allows your body to repair itself and regulate cortisol levels (25). 

To best support your stress management, you should aim for seven to nine hours of sleep per night and establish a calming bedtime routine that reduces your stress levels (26). This means limiting screen time and practicing other relaxation techniques. 

• Build Strong Social Connections

It’s no secret that human connection is essential for emotional well-being. Spending time with friends or loved ones can reduce social isolation and help you cope with stressful situations (27).

• Develop Healthy Coping Mechanisms

Replacing unhealthy coping habits such as overeating or excessive screen time with healthier alternatives is essential for effective stress management. Activities such as journaling, reading, painting, listening to music, and spending time in nature may help shift your focus, reduce stress, and boost your mood (28).

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How to Lower Your Stress Levels Naturally

Sometimes stress catches you off guard and you need immediate relief. Fortunately, there are several quick and easy ways to cope with stress naturally, helping to calm your mind and body in the moment.

• Deep Breathing Exercises: Deep breathing exercises may activate your parasympathetic nervous system, which may promote relaxation (29). Inhale deeply through your nose for a count of four, hold for four seconds, and exhale slowly for another four. This technique helps regulate your heart rate and lower cortisol levels. 
• Progressive Muscle Relaxation: This technique involves systematically tensing and relaxing different muscle groups, which studies have shown allows your body to release physical tension and feel more grounded (30). 
• Aromatherapy: Essential oils such as lavender and chamomile have been found to be effective for stress reduction (31). In addition, sipping on herbal teas such as chamomile or peppermint may provide both physical and emotional relaxation. Peppermint tea has also been found to be effective for supporting gut health (32).

While these quick fixes won’t solve your chronic stress issues, they may at least provide temporary relief and give you the clarity needed to address underlying stressors. If you have the option to do so, working with a mental health care provider may help you navigate life’s stressors in adaptive ways. 

Frequently Asked Questions

• Are stress and cortisol the same thing?

Stress and cortisol aren’t the same thing. Stress is a physical or emotional response to challenges, while cortisol is a hormone that is released by the body during stressful situations. Cortisol helps the body manage short-term stress, but it may be harmful when your levels of it are elevated for extended periods (16).

• How does stress management impact cortisol levels?

Incorporating stress management techniques such as meditation, regular exercise, and getting enough sleep may reduce cortisol production and help keep its levels in check. Lower cortisol levels can result in better emotional regulation, improved metabolism, and a lower risk of weight-related issues.

• Can reducing stress improve metabolism?

Managing stress may support a healthy, well-functioning metabolism. Chronic stress may slow down metabolic processes, while techniques such as exercise and proper rest can reverse these effects and boost your body’s ability to burn calories efficiently (3).

• Can managing stress alone help you lose weight?

While managing stress may be helpful for weight loss, it’s not a panacea for weight management. Eating a well-balanced diet, engaging in regular exercise, and adopting healthy lifestyle habits should accompany stress management for sustainable weight loss.

The Bottom Line

Stress is an unavoidable part of life, but it doesn’t have to control your health or weight. If left unchecked, chronic stress may disrupt your body’s hormonal balance, potentially leading to weight gain, among other health issues. Fortunately, adopting healthy stress management techniques such as mindfulness and meditation, regular exercise, improved sleep hygiene, social connection, and healthy coping mechanisms can help reduce the negative impact of stress on your overall health without sabotaging your weight loss efforts. While there’s no quick fix to stress management, taking small, consistent steps can lead to significant improvements in your physical and emotional well-being.