Feeling stressed this week? Walking outdoors can help

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Regardless of their political beliefs, many people may experience stress and anxiety during election week in the United States.

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

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

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

Doctor Leana Wen: When people experience stress, their bodies release hormones that have different effects. Their hearts beat faster, blood pressure and blood sugar levels rise, and blood flow and energy are diverted away from body parts such as the immune system. These aren’t necessarily problems in the short term, and in some cases they can even help people, such as high-achieving athletes or workers completing a difficult project.

If the stress response is prolonged, problems can arise. These include mental health problems such as depression And anxiety. People may have trouble sleeping, headaches, back pain, and difficulty with memory and concentration. And chronic stress is associated with higher rates of hypertension, diabetes and heart disease.

CNN: What symptoms can alert a person to the need to relieve stress?

Wen: Some people may develop physiological symptoms such as rapid heartbeat, headaches, or abdominal cramps. They may become more irritable and angry more easily. They may have difficulty sleeping or concentrating at work. These are all signs that they need to take steps to try to reduce their stress levels.

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

Wen: In fact, there is ample evidence that getting outside, and in particular being surrounded by nature, can have a variety of health benefits. In particular, there is a practice called forest bathingwhich involves immersion in nature. This is not real swimming. Rather, a person spends time in nature through activities such as taking a leisurely walk or simply sitting and enjoying the surroundings.

This practice originates in Japan, where it is called shinrin-yoku. There are numerous studies of forest therapy that show that spending time in nature can less worry and improve your mood. He can lower blood pressurehelp you sleep and even improve immune system function. Researchers suggest that spending time in nature reduces levels of stress hormones, so lowering blood pressure and heart rate, and reversing the effects of stress on the immune, endocrine, gastrointestinal and other body systems.

CNN: Are people better off exercising outdoors, or is just being in nature enough?

Wen: Learning to forest bathe involves simply being outdoors and immersing yourself in nature. Apparently, this particular activity has a positive effect on mental and physical health.

ExerciseOf course, it can also reduce stress. This reduces the level of stress hormones in the body and at the same time stimulates the production of endorphins, which helps improve people’s well-being. Something short like 10 minutes walk can reduce fatigue, improve concentration and promote positive emotions.

CNN: What activities should people engage in to best reduce stress?

Wen: I would first ask what the person did before that helped them reduce stress. Some people love intense workouts. Others may find it intimidating, but they will enjoy the slow, leisurely walk. Likewise, some people enjoy being around others and would like to find friends to hang out with and talk to, while others find the greatest relief in solitude.

There are three other things I would encourage people to keep in mind. First of all, being in nature actually helps your health in some ways. Try to get outside whenever possible. Find a green space – a forest is ideal, but even a park or any area with trees and grass will do. Keep in mind that forest bathing is a mindfulness practice. Now is not the time to turn your headphones on full blast and scroll through your phone screen. Instead, take time to smell the air, look around and listen to the sounds of nature. Deep breathing exercises can add to the experience, as can mindfulness meditation.

Second, don’t let perfection be the enemy of goodness. You may not be able to take a walk on your favorite trail, but there is a park near your office where you can stroll and have lunch on a bench. Maybe you can’t go outside as often. You can still bring in the effects of nature. A studying from Australia During the Covid-19 pandemic, it was found that people whose apartments had views of trees and grass had greater mental stability than those who did not. Even if you don’t go outside often during the day, find a view of a green space and then go for a walk whenever you can.

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

CNN: What are the signs that people may need more help to relieve stress?

Wen: Turning to drinking and drugs to self-medicate and cope with stress is a sign that someone needs additional medical help. Another sign is lashing out at others and losing interest in activities you usually enjoy. Please talk to your doctor or psychiatrist if you are having difficulties.