Stress Management

This study investigates how physical exercise influences sleep quality in college students, considering the mediating roles of perceived stress and ruminative thinking. A sample of 955 students was surveyed using validated questionnaires, including the Physical Activity Rating Scale (PARS-3) and Pittsburgh Sleep Quality Index (PSQI). The results showed that higher levels of physical exercise significantly correlated with better sleep quality (r = -0.361, p < 0.01), lower perceived stress (r = -0.393, p < 0.01), and reduced ruminative thinking (r = -0.503, p < 0.01). The study established a chain mediation model, demonstrating that physical activity improves sleep indirectly by reducing perceived stress and ruminative thinking. The findings suggest colleges should promote structured physical activities to improve students' mental well-being and sleep quality. However, limitations include the self-reported nature of data and the cross-sectional study design, which restricts causal inference.

This systematic review explores how smart gadgets and wearable technologies assist in diagnosing and managing stress, wellness, and anxiety. It examines the integration of heart rate variability (HRV), electrodermal activity (EDA), and other physiological sensors in smartwatches, bands, and mobile applications. Findings indicate that HRV, when combined with EEG, provides superior diagnostic accuracy. EDA is also highly precise, whereas mean heart rate alone is less reliable. The study acknowledges limitations in sensor accuracy and the potential for misinterpretation. Future research should improve signal processing and personalization for real-time interventions.

This study examined the effects of a mindfulness meditation program on stress, anxiety, depression, sleep quality, social support, and life satisfaction among university students. The quasi-experimental study included 128 participants, with an experimental group undergoing a 12-week mindfulness program while a control group remained on a waiting list. Results showed significant reductions in stress, anxiety, and depression (p < 0.05) and improvements in sleep, social support, and life satisfaction. Effect sizes ranged from moderate to large. Limitations included self-reporting bias, lack of physiological measures, and cultural variability in mindfulness acceptance. The findings suggest mindfulness enhances mental well-being but require further validation in diverse populations.

This study systematically reviews and meta-analyzes the effects of cold-water immersion (CWI) on health and wellbeing in healthy adults. CWI, such as ice baths or cold showers, has gained popularity for its purported benefits. Findings indicate that CWI increases inflammation immediately and one hour post-immersion, but stress levels significantly decrease 12 hours later. No immediate effects on immunity were found, though long-term data suggest reduced sickness absence. Sleep quality and general wellbeing showed improvement, but mood effects were inconclusive. While CWI may have physiological and psychological benefits, further high-quality research is needed to establish optimal protocols and long-term effects.

This review examines the impact of chronic stress on brain health and cognitive decline. Chronic stress activates the hypothalamic-pituitary-adrenal (HPA) axis, elevating cortisol levels, which can damage brain regions like the hippocampus and prefrontal cortex, impairing memory, decision-making, and emotional regulation. Stress-induced neuroinflammation and oxidative stress accelerate neuronal damage and increase the risk of neurodegenerative diseases, such as Alzheimer's and Parkinson's. The findings highlight the importance of managing stress to maintain cognitive resilience and brain health.

The Harvard Health article "What's Your Brain Care Score?" introduces the McCance Brain Care Score, a 21-point assessment tool developed to help individuals identify actionable steps to reduce the risks of stroke, dementia, and depression. The score evaluates 12 modifiable factors across three domains: physical health (blood pressure, blood sugar, cholesterol, body mass index), lifestyle choices (nutrition, alcohol intake, smoking, aerobic activities, sleep), and social-emotional health (stress-management, social relationships, meaning in life). Each factor is assigned a point value, with higher total scores indicating better brain care. Significantly, a study involving nearly 400,000 adults aged 40 to 69 found that higher Brain Care Scores correlated with lower risks of developing stroke and dementia over a 12.5-year follow-up period. For instance, among individuals in their 60s, a five-point increase in the score was linked to a 33% reduction in stroke risk. These findings suggest that addressing modifiable factors can substantially enhance brain health and cognitive performance.To improve brain health, individuals are encouraged to monitor and manage cardiovascular health metrics, adopt a balanced diet, engage in regular physical activity, ensure sufficient sleep, foster strong social connections, and effectively manage stress. Given Harvard Health's reputable standing and the robust evidence supporting the McCance Brain Care Score, these recommendations are credible and practical for those seeking to enhance brain health and reduce the risk of neurological conditions.

This study examined how practicing Isha Yoga affected mental health during the COVID-19 pandemic. Over 1,350 Isha Yoga practitioners in India reported lower stress and mental distress, along with higher well-being and emotional balance, compared to 110 non-practitioners. Results showed that more frequent and advanced practice correlated with better mental health. Practicing at least 3–4 days per week was associated with significant benefits. The study suggests Isha Yoga could be an effective lifestyle tool for stress management and overall well-being, particularly for healthcare workers. However, limitations include self-reported data and the study’s cross-sectional design, meaning causation cannot be confirmed.

This study examined how people's connection to nature affects the mental health benefits of visiting green spaces. Data from over 2,000 Australians showed that frequent visits to green spaces reduced stress, anxiety, and depression. However, individuals with a stronger connection to nature experienced more significant improvements. Those less connected to nature were less mindful and intentional during visits, limiting benefits. The study suggests that fostering a deeper connection to nature can amplify its psychological advantages, supporting mental well-being and cognitive restoration.

This study investigated whether laughter yoga (LY) could improve stress-coping behaviors in first-year nursing students adjusting to university life. Participants were split into intervention and control groups, with the intervention group attending six 45-minute LY sessions. LY significantly improved coping behaviors, particularly "stay optimistic" and "problem solving," and reduced physical stress symptoms. These findings highlight LY as a promising, non-drug method to enhance mental health and adaptability in high-stress environments, potentially benefiting cognitive resilience and focus.

This large, multi-site randomized controlled trial tested the effects of four brief self-administered mindfulness exercises—body scan, mindful breathing, loving-kindness meditation, and mindful walking—on stress reduction. Results showed all mindfulness exercises reduced self-reported stress compared to an active control condition (listening to a neutral story), with the body scan being the most effective. The study supports the use of short mindfulness practices as practical tools for managing stress in everyday life, particularly when longer interventions are not feasible.

This cohort study validated the Brain Care Score (BCS), a 21-point tool assessing physical, lifestyle, and social factors to predict dementia and stroke risk. Using data from nearly 400,000 UK Biobank participants, higher BCS scores were significantly associated with reduced dementia and stroke risks, especially in younger individuals. A 5-point BCS increase correlated with 14% and 40% lower dementia and stroke risks, respectively. These findings suggest practical applications for BCS in guiding preventive brain health strategies.

This systematic review analyzed 58 studies on breathing practices for reducing stress and anxiety. Effective techniques were slow breathing, diaphragmatic breathing, and guided breathwork with sessions lasting over 5 minutes and repeated long-term practice. Fast breathing alone and poorly instructed techniques were less effective. Key mechanisms include enhancing parasympathetic activity and stabilizing brain rhythms. These findings underscore the value of intentional breathing as a cost-free, scalable tool to support mental health and cognitive resilience, though quality and consistency in research vary.

This study evaluated how different 5-minute interventions—mindful breathing, slow breathing, fast breathing, and listening to music—affected muscle tension and executive function during psychological stress in 48 adults. Slow breathing significantly improved men's executive function (accuracy and reaction time) in the Stroop Test, likely due to better oxygenation and reduced respiratory rate. However, neither breathing exercises nor music influenced muscle tension significantly. Women showed no marked changes in cognitive function across interventions, highlighting physiological differences. These findings suggest slow breathing could enhance cognitive resilience under stress for men but may not suit everyone equally.

The article "Neurocognitive effects of stress: a metaparadigm perspective" examines how overwhelming stress impacts the hippocampus, a brain region essential for learning and memory. It details stress-induced changes at the cellular level, such as alterations in synaptic plasticity, neuronal activity, dendritic structure, neurogenesis, and neurodegeneration. Behaviorally, stress impairs cognitive tasks like verbal recall and spatial memory while enhancing emotional tasks, including fear conditioning. These effects are primarily attributed to elevated glucocorticoid levels acting on hippocampal neurons rich in corticosteroid receptors. The authors critically assess the glucocorticoid hypothesis and propose a metaparadigm approach to monitor stress effects through real-time neural activity markers, aiming to understand individual differences and advance stress research.This research underscores the detrimental impact of chronic stress on brain health and cognitive performance, highlighting the importance of stress-management strategies. Engaging in regular physical activity, practicing mindfulness meditation, and ensuring adequate sleep can mitigate stress effects and support hippocampal function. Given the article's publication in Molecular Psychiatry, a peer-reviewed journal, its findings are credible and offer valuable insights into the neurocognitive consequences of stress.

This systematic review evaluated the effectiveness of physical activity (PA) in reducing symptoms of depression, anxiety, and distress across various populations. PA, including aerobic, resistance, and mind-body exercises, showed medium to large benefits, particularly for individuals with depression, pregnant women, and those with chronic illnesses. Higher-intensity exercises yielded greater effects. The findings suggest PA as an accessible, effective tool for mental health, often comparable to psychotherapy and medication.

This scoping review analyzed 16 studies on breathwork interventions for adults diagnosed with anxiety disorders. Techniques like diaphragmatic breathing, capnometry-assisted respiratory training, and heart rate variability biofeedback showed significant improvements in anxiety symptoms and panic severity. Effective interventions often targeted slow, deep breathing to enhance parasympathetic activity and emotional regulation. However, results varied due to inconsistent protocols and sample sizes. The findings support breathwork as a low-cost, accessible tool for managing clinical anxiety, highlighting the need for standardized practices to optimize outcomes.

This meta-analysis reviewed 12 randomized controlled trials with 785 participants to evaluate breathwork's effects on stress, anxiety, and depression. Results showed small-to-moderate reductions in self-reported stress (effect size = -0.35), anxiety (-0.32), and depression (-0.40) compared to control groups. Breathwork interventions, particularly slow-paced techniques, were effective across delivery modes (remote, in-person, or group). Findings suggest breathwork can enhance mental health and resilience by improving autonomic balance and vagal tone, but further rigorous research is needed to confirm these effects for clinical populations.

This study explored the immediate effects of 7-minute breathing and meditation exercises on stress and emotional well-being in 59 undergraduate students. Both interventions reduced perceived stress, anxiety, and fatigue while increasing serenity and active emotions. Breathing exercises were particularly effective in decreasing fatigue, while meditation promoted calmness and acceptance. The findings highlight the practicality of brief, accessible practices for improving mental health and suggest these techniques can be easily integrated into daily routines to manage stress and enhance focus.

This systematic review and meta-analysis evaluated how spontaneous laughter affects cortisol levels, a key marker of stress. Analyzing eight studies involving 315 participants, researchers found that laughter interventions—such as watching comedy or laughter therapy—led to a significant average reduction in cortisol levels by 31.9%. Even a single laughter session reduced cortisol levels by 36.7%. The study highlights laughter’s potential to improve stress resilience by influencing the HPA axis, an important neuroendocrine system.

This systematic review and meta-analysis explored the role of mind-body exercises (MBEs), like yoga and Mindfulness-Based Stress Reduction (MBSR), in preventing post-traumatic stress disorder (PTSD) in trauma-exposed populations. Analyzing six studies with 399 participants, the findings suggest MBEs had a small effect on reducing PTSD symptoms in the short term, with yoga showing slightly stronger effects than MBSR. However, the limited number of studies, small sample sizes, and potential biases necessitate caution. The research highlights MBEs as a safe, promising approach to supporting trauma recovery but emphasizes the need for more rigorous, large-scale studies.

This randomized trial examined the effects of two slow-breathing techniques—equal inhale-to-exhale ratios and longer exhales—on stress over 12 weeks in 99 healthy adults. Both methods significantly reduced psychological stress (e.g., anxiety) but did not significantly improve physiological stress markers like heart rate variability. Extending exhales showed slight but non-significant advantages over equal ratios. These findings reinforce the stress-reducing benefits of slow breathing while questioning the added value of altering breath ratios for long-term relaxation.

This randomized controlled trial compared three 5-minute breathwork exercises—cyclic sighing, box breathing, and cyclic hyperventilation—with mindfulness meditation over 28 days. Breathwork, especially cyclic sighing, significantly improved mood and reduced respiratory rate compared to mindfulness. Cyclic sighing involves extended exhalation, which enhances vagal tone and emotional regulation. While all interventions reduced anxiety and negative emotions, breathwork’s effects on positive affect increased with adherence, highlighting its potential as a simple, scalable tool for stress and mood management.

The paper outlines the American Heart Association's updated "Life’s Essential 8," a framework for cardiovascular health that adds sleep health to the original seven metrics. These metrics—diet, physical activity, nicotine exposure, sleep, body mass index, blood lipids, blood glucose, and blood pressure—are now measured with a 0-100 point system for more nuanced tracking of individual and population health. This approach emphasizes the importance of maintaining high cardiovascular health for better outcomes, including reduced risks of cardiovascular disease, dementia, and improved overall brain function.

This randomized controlled trial studied the effects of Transcendental Meditation (TM) on stress and burnout in healthcare workers over three months. TM, practiced for 20 minutes twice daily, did not significantly reduce acute psychological distress compared to the control group. However, TM led to significant improvements in chronic stress markers, such as emotional exhaustion, anxiety, and insomnia, while boosting resilience and personal accomplishment. These findings suggest TM is effective for long-term stress-management but less impactful on immediate stress relief.

This systematic review and meta-analysis evaluated the effects of mind-body exercises (yoga, tai chi, qigong, mindfulness) on PTSD symptoms, depression, and anxiety in 871 participants across 16 randomized controlled trials. The results showed significant reductions in PTSD symptoms, depression, and anxiety, particularly for interventions lasting 8–16 weeks, with sessions of 60–150 minutes. These exercises improved emotional resilience and mental well-being, highlighting their value as safe, low-cost adjunct treatments for PTSD and related disorders.

This randomized controlled trial compared the stress-reduction effects of three methods—integrative yoga (combining physical postures, mindfulness, and philosophy), Iyengar yoga (focused on physical postures), and mindfulness meditation (no physical components). Over 12 weeks, all groups showed significant and sustained stress reductions, improved quality of life, and reduced anxiety and depression. However, no one method proved superior. Results suggest that any of these approaches can effectively reduce stress, leaving choice to individual preference and accessibility.

This randomized controlled study examined the effects of online laughter therapy on anxiety, life satisfaction, and psychological well-being among nursing students during the COVID-19 pandemic. Eighty senior students were divided into intervention and control groups, with the intervention group participating in ten sessions of laughter therapy over five weeks. Results showed significant improvements in life satisfaction and psychological well-being, as well as a marked decrease in anxiety in the intervention group compared to the control group. The findings suggest that laughter therapy can be a practical, cost-effective, and easily accessible method to address mental health challenges during times of stress and uncertainty.

This UK Biobank study investigated how stress across the lifespan affects brain structure, cognitive performance, and mental health. Using MRI scans and cognitive assessments from over 5,000 participants, researchers found that stress in childhood and adulthood leads to changes in brain microstructure, particularly in the hippocampus and thalamic regions, which are critical for memory and emotion regulation. Stress was associated with reduced cognitive abilities (e.g., working memory, processing speed) and increased mental health issues, with sex-specific differences in brain changes. These findings highlight the long-term impact of stress on brain health and underline the need for targeted stress-management strategies.

This systematic review and meta-analysis explored how psychosocial stress affects brain activity, focusing on EEG (electroencephalogram) measures like alpha and beta power and frontal alpha asymmetry (FAA). Psychosocial stress consistently reduced alpha power, indicating heightened cortical activity. Beta power and FAA showed inconsistent patterns across stress phases (anticipation, reaction, recovery). The findings emphasize the complexity of the brain's response to stress and suggest that alpha power may be a reliable marker for stress. These insights are valuable for understanding the neurological impact of stress and for developing stress-management interventions.

This review highlights yoga as an effective strategy for managing stress and improving overall well-being. By combining physical postures, breathing exercises, and meditation, yoga helps regulate the autonomic nervous system, fostering relaxation and reducing the physical and mental effects of stress. Benefits include better muscle strength, flexibility, and oxygen uptake, along with improved emotional balance and resilience. Yoga practices address stress-related health risks, such as cardiovascular diseases, while promoting a calm and focused mind, enhancing brain function and emotional stability.

This study examined the effects of Holotropic Breathwork (HBW), a method combining intense breathing, evocative music, and mindfulness, on mental health in a Czech-speaking population. Participants showed significant improvements in non-judgmental attitudes and life satisfaction, along with reduced stress levels four weeks post-session. The study suggests that HBW might help regulate emotional responses and enhance mindfulness. However, it emphasizes that the exact mechanisms of these benefits require further research.

This systematic review examined the effectiveness of yoga interventions for healthcare professionals and students, a group at high risk of mental and physical health issues. Analyzing 25 studies, it found that yoga significantly reduced stress, anxiety, and depression while improving self-compassion, mindfulness, and musculoskeletal pain. Most interventions included poses, breathwork, and meditation, delivered in workplace or academic settings. The review highlights yoga as a practical, low-cost strategy to support mental and physical well-being, but stresses the need for more rigorous and standardized research.

This study investigated the immediate effects of a 10-minute exercise session, with and without a virtual reality (VR) component, on stress, anxiety, and cognitive performance in high school students during exam periods. Both groups—those playing dodgeball in real life and those in a VR dodgeball game—showed significant reductions in stress and anxiety and improvements in cognitive flexibility and attention. The findings indicate that even short bouts of physical activity can positively impact mental well-being and cognitive function. While VR did not provide additional benefits beyond traditional exercise, it engaged students more effectively, highlighting its potential as a motivational tool for stress relief.

The Harvard Health article "Protect Your Brain from Stress" discusses how chronic stress can adversely affect brain function, particularly memory. It explains that stress triggers the amygdala, the brain's survival center, which can divert resources from areas responsible for higher-order tasks like memory storage. This reallocation may lead to forgetfulness and cognitive decline. The article emphasizes that stress not only impacts cognition but also promotes inflammation, increasing the risk of heart disease and other chronic conditions. To mitigate these effects, it recommends stress-management techniques such as establishing routines, prioritizing sleep, and engaging in physical activity.Managing stress is crucial for maintaining brain health and cognitive performance. Chronic stress can lead to structural changes in the brain, affecting areas like the prefrontal cortex, which is involved in memory and learning. Implementing stress-reduction strategies can help preserve cognitive functions and reduce the risk of related health issues. Given Harvard Health's reputable standing and the evidence presented, these recommendations are credible and practical for enhancing brain health.

This cross-sectional study investigated the effects of yoga practice on stress, anxiety, depression, and well-being during the COVID-19 lockdown. Researchers surveyed 668 adults, dividing them into yoga practitioners, other spiritual practitioners, and non-practitioners. Yoga practitioners reported significantly lower depression, anxiety, and stress levels, along with higher well-being and peace of mind, compared to the other groups. Long-term practitioners showed the most substantial benefits, including greater resilience and emotion regulation. These findings suggest that yoga can be an effective self-management strategy for improving mental health during stressful times.

This narrative review introduces Clinical Ecopsychology, which examines how the climate crisis impacts mental health through pathways like stress, anxiety, and identity loss. Extreme weather, pollution, and environmental changes amplify mental health risks, especially in vulnerable groups. Positive connections with nature can buffer stress and improve well-being, but ecological grief and eco-anxiety are rising concerns. The study calls for integrating mental health strategies, such as fostering resilience and nature-based therapies, to adapt to the escalating environmental crisis and protect cognitive and emotional health.

This research highlights the benefits of laughter therapy as a non-pharmacological approach to reduce stress and anxiety, particularly during the COVID-19 pandemic. Laughter stimulates the release of mood-enhancing neurotransmitters such as dopamine and serotonin while reducing stress hormones like cortisol. It also improves sleep quality, reduces depressive symptoms, and enhances the overall quality of life. The study emphasizes laughter therapy as a cost-effective, universal intervention with significant mental health benefits across age groups and vulnerable populations.

This study investigated the relationship between mindfulness, stress, and work engagement among over 16,000 participants of a 6-week online mindfulness course. Findings showed that higher mindfulness levels correlated with significantly lower perceived stress and moderately higher work engagement. After completing the course, participants reported improved mindfulness, reduced stress, and slight increases in engagement. These results highlight mindfulness training as a scalable and effective tool to enhance mental well-being and productivity, particularly through accessible online programs.

This narrative review explores the mechanisms through which meditation improves mood and reduces stress. Meditation impacts psychological processes like self-compassion, reduced rumination, and enhanced attention. Physiologically, it reduces cortisol levels and inflammation markers and influences brain regions like the prefrontal cortex and hippocampus, improving emotional regulation and cognitive function. These findings highlight meditation as a tool for enhancing mental health, reducing stress, and supporting brain resilience by modifying neurobiological and psychological stress responses.

This systematic review and meta-analysis examined 47 studies involving 2,747 participants to assess the impact of music therapy on stress reduction. The results showed a medium-to-strong effect in reducing both physiological stress markers (e.g., heart rate, cortisol levels) and psychological stress (e.g., anxiety, nervousness). Music therapy, which includes active participation guided by trained therapists, was more effective than passive music listening. This suggests that music therapy is a valuable, non-pharmaceutical method for managing stress, benefiting emotional and cognitive health.

This narrative review highlights diaphragmatic breathing's (DB) potential to improve health by modulating the autonomic nervous system. Studies suggest DB can reduce stress, improve respiratory function, enhance quality of life for conditions like asthma, COPD, and GERD, and alleviate symptoms of anxiety and migraines. However, research quality varies, and findings remain inconsistent for certain diseases. DB promotes relaxation, better oxygenation, and stress resilience, offering a low-cost, non-invasive approach for enhancing mental and physical health, particularly stress-management.

This study evaluated the effects of traditional breathing techniques—abdominal pressure breathing, abdominal breathing, and reverse abdominal breathing—on stress levels in 14 healthy young men. Contrary to expectations, these methods increased indicators of stress (sympathetic nervous system activity) instead of reducing it. Only natural breathing showed a relaxation effect by enhancing parasympathetic activity. The results suggest traditional breathing methods may require extensive training and familiarity to effectively reduce stress, emphasizing the role of simplicity in relaxation.

The article from Front discusses how context switching—the act of shifting attention between tasks—impacts productivity and stress levels. It highlights that frequent interruptions, such as emails and instant messages, can fragment focus, leading to increased stress and reduced efficiency. The article suggests that minimizing context switching can enhance cognitive performance and well-being. Recommendations include batching similar tasks, scheduling specific times for checking messages, and setting boundaries to protect deep work periods. Implementing these strategies can help maintain sustained attention, thereby improving productivity and reducing cognitive overload. The insights are based on observations of workplace behavior, though individual experiences may vary.

The American Psychological Association's article "Nurtured by Nature" examines the psychological benefits of spending time in natural environments. It highlights that exposure to nature is associated with improved attention, reduced stress, enhanced mood, and lower risk of psychiatric disorders. Additionally, nature exposure fosters empathy and cooperation. The article discusses theories such as the biophilia hypothesis, which suggests an innate human connection to nature, and attention restoration theory, proposing that natural settings replenish cognitive resources. Research indicates that even brief interactions with nature, like viewing green spaces, can enhance cognitive functions, including working memory and attentional control. These findings underscore the significance of integrating nature into daily life to bolster brain health and cognitive performance. Engaging in activities like walking in parks, gardening, or simply observing natural scenes can mitigate stress and improve mental well-being. Given the APA's credibility and the research cited, incorporating regular nature exposure is a practical recommendation for enhancing cognitive function and overall mental health.

The article from The Conversation discusses how chronic stress can lead to structural and functional changes in the brain, particularly affecting the hippocampus, prefrontal cortex, and amygdala. These alterations can impair memory, decision-making, and emotional regulation, increasing the risk of mental health disorders like depression and anxiety. To mitigate these effects, the article recommends lifestyle changes such as regular physical activity, mindfulness meditation, sufficient sleep, and social-engagement. These interventions can promote neuroplasticity and potentially reverse stress-induced brain changes. The recommendations are supported by scientific evidence highlighting the brain's capacity for recovery and adaptation through healthy behaviors.

This longitudinal study examined whether laughter can reduce stress symptoms following stressful events in daily life. Forty-one university students recorded their experiences of stress and laughter frequency over 14 days using a smartphone app. Results showed that frequent laughter significantly weakened the relationship between stressful events and subsequent stress symptoms. However, the intensity of laughter had no measurable effect. The study supports laughter as a practical and accessible stress-buffering tool, emphasizing its role in mental well-being.

This study investigated how dispositional mindfulness (a natural tendency to be present and nonjudgmental) affects stress responses during active challenges, like tests or public speaking. Data from over 1,000 participants showed that mindfulness did not significantly improve real-time stress experiences or positive physiological responses. However, individuals with higher mindfulness reported more positive reflections on their experiences afterward. This suggests that mindfulness may enhance how we process stress after it occurs rather than change our immediate response, highlighting its potential for improving emotional resilience over time.

This study explored whether laughter yoga (LY), which combines simulated laughter with yogic breathing, can reduce acute stress. Thirty-five healthy participants were divided into LY, relaxation breathing, or control groups and exposed to a standardized stress test. While LY did not alter participants' perception of stress or autonomic responses, it significantly reduced cortisol, a key stress hormone, compared to controls. This suggests LY can specifically modulate the endocrine stress response, potentially reducing the harmful effects of prolonged stress. Its ease of practice and affordability make it a promising supplement to traditional stress-management techniques.

This systematic review explores how stress affects long-term memory retrieval, focusing on stress-induced cortisol release. Across 13 studies involving 962 participants, it was found that acute stress impairs memory retrieval, particularly when stress occurs 15–25 minutes before the memory test. The Trier Social Stress Test (TSST) was the most effective in inducing stress-related cortisol surges. Age, sex, and time of day influenced outcomes, with younger men more affected. Stress particularly disrupts retrieval for previously studied material, but retrieval practice may mitigate these effects. This research is significant for understanding stress impacts on cognitive performance, particularly in high-stakes situations like exams or public speaking.

This systematic review evaluated the impact of Mindfulness-Based Stress Reduction (MBSR) on healthcare professionals' psychological functioning. Based on 30 studies, MBSR significantly reduced anxiety, depression, and stress while increasing mindfulness and self-compassion. However, its effects on burnout and resilience were less pronounced. Shortened versions of MBSR were as effective as the standard 8-week program. These findings underline MBSR's potential as a practical intervention to support mental health in high-stress professions like healthcare.

The American Psychological Association (APA) article "Mindfulness Meditation: A Research-Proven Way to Reduce Stress" explores the practice of mindfulness meditation, which involves focusing attention on the present moment without judgment. The article highlights that mindfulness-based interventions, such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT), have been effective in reducing stress, anxiety, and depression. Research indicates that mindfulness meditation enhances attention, cognitive flexibility, and emotional regulation, thereby supporting brain health and cognitive performance. The APA, as a reputable authority in psychology, provides credible insights into the benefits of mindfulness meditation. Incorporating mindfulness practices into daily routines can improve mental well-being and cognitive function.

This systematic review assessed three studies on diaphragmatic breathing for stress reduction. Results showed significant decreases in stress biomarkers, including respiratory rate, salivary cortisol, and blood pressure, along with reductions in self-reported stress. However, the studies varied in methodology, sample sizes, and intervention duration, limiting generalizability. Diaphragmatic breathing is low-cost, non-pharmacologic, and accessible, offering a promising tool for managing physiological and psychological stress. Further high-quality research is necessary to confirm long-term benefits and optimize protocols.

This systematic review and meta-analysis investigated the effectiveness of laughter-inducing therapies on mental and physical health outcomes, including depression, stress, and anxiety. Analyzing data from 86 studies and 29 controlled trials, the research found that non-humorous (simulated) laughter therapies, such as laughter yoga, had stronger effects than spontaneous (humorous) laughter. Results showed significant reductions in depression and anxiety, along with moderate reductions in stress. However, the study highlighted a substantial risk of bias and variability in methodology, limiting the reliability of the conclusions. These findings support laughter as a low-cost, universally accessible therapy with potential to enhance well-being and stress resilience.

This randomized controlled trial evaluated the effects of Transcendental Meditation (TM) on stress and burnout in healthcare workers. While TM did not significantly reduce acute psychological distress compared to controls, it showed notable benefits in secondary outcomes. These included reduced emotional exhaustion (a component of burnout), anxiety, and insomnia after three months of practice (20 minutes twice daily). These findings highlight TM as a promising, non-invasive method to mitigate chronic stress and support mental health, particularly for professionals facing occupational stress.

This systematic review and meta-analysis investigated the effectiveness of mind-body exercises (Tai Chi, Qigong, and Yoga) in reducing anxiety and depression among patients with Chronic Obstructive Pulmonary Disease (COPD). Results from 13 randomized controlled trials involving 906 participants showed significant improvements in mental health. Specifically, 30–60 minutes of exercise, 2–3 times per week for 24 weeks, was particularly effective for those over 70 years old. These exercises also improved respiratory health and quality of life, highlighting their potential as a low-cost, accessible strategy for mental and physical health in COPD patients.

This large-scale study explored how time spent in nature impacts health and well-being. Analyzing data from nearly 20,000 adults in England, the researchers found that spending at least 120 minutes per week in natural environments significantly improved self-reported health and life satisfaction compared to no nature exposure. Benefits peaked between 200–300 minutes weekly but plateaued thereafter. These findings emphasize the importance of regular, moderate nature exposure for mental and physical health, providing a measurable guideline for promoting well-being through time in green spaces.

This study assessed the effects of urban nature experiences (NEs) on stress using saliva biomarkers (cortisol and alpha-amylase) over an 8-week period. Thirty-six urban dwellers spent 20–30 minutes, at least three times weekly, in a green space of their choice. Results showed a significant stress hormone reduction, with cortisol dropping 21.3% per hour beyond its natural diurnal decrease. Amylase dropped 28.1% in low-activity participants (sitting or light walking). Benefits plateaued after 30 minutes, offering a practical guideline for effective "nature pills." This research validates time in nature as a measurable and impactful stress-reduction tool.

This systematic review and meta-analysis analyzed 104 randomized controlled trials to determine the effects of music interventions on stress-related outcomes in 9,617 participants. Results showed small-to-moderate effects in reducing physiological stress markers (e.g., heart rate, blood pressure) and moderate effects on psychological stress (e.g., anxiety, restlessness). Music therapy and listening significantly improved stress levels across diverse settings. This supports music as a low-cost, accessible tool for stress reduction, which is vital for brain health and emotional well-being.

This quasi-experimental study examined the impact of 12 sessions of Hatha yoga on stress, anxiety, and depression in 52 women. Participants engaged in yoga exercises, including physical postures, breathing techniques, and meditation, for 60–70 minutes three times a week. Results showed significant reductions in stress, anxiety, and depression scores after the intervention. The findings highlight yoga as an effective, accessible complementary treatment for mental health, improving emotional well-being and resilience with regular practice.

This review highlights ecotherapy, a therapeutic use of nature-based activities, as a vital yet underappreciated ecosystem service. It supports mental and physical health through green exercise, horticultural therapy, and exposure to natural landscapes. Benefits include reduced stress, anxiety, and depression, as well as improved mood and cognitive function. Ecotherapy also enhances recovery from illness and fosters resilience. While evidence supports its efficacy, much is correlational, and further research is needed to establish stronger causal links.

This systematic review and meta-analysis examined the effects of Tai Chi and Yoga on heart rate variability (HRV) and perceived stress. Data from 17 randomized controlled trials showed that both practices significantly improved HRV markers, indicating better autonomic nervous system regulation, and reduced perceived stress with a large effect size. Yoga demonstrated more robust evidence for reducing stress and enhancing HRV compared to Tai Chi. These findings highlight the potential of these mind-body exercises to improve mental health, resilience, and stress regulation.

This randomized controlled trial evaluated whether hearing laughter improves the recovery of the autonomic nervous system after a stress-inducing task. Ninety college students were divided into two groups: one listened to recorded laughter, while the other rested for five minutes after performing a stressful test. The results showed that the laughter group experienced a significant increase in parasympathetic nervous activity (indicated by heart rate variability) and a decrease in perceived stress compared to the rest group. These findings suggest that hearing laughter can help the body recover more effectively from stress, offering a simple and accessible mental health management method.

This article highlights mindfulness meditation as a proven method for reducing stress and improving mental and physical health. Mindfulness involves focusing on the present moment without judgment, often through practices like breathing exercises or yoga. Evidence shows mindfulness-based programs like MBSR and MBCT reduce anxiety, depression, and chronic pain, and may even boost immune function. By decreasing the body's stress response and improving emotional regulation, mindfulness enhances well-being and cognitive function, making it a valuable tool for managing daily challenges.

This systematic review explores how psychological stress impacts mitochondria, the cellular "powerhouses." It finds that chronic stress disrupts mitochondrial function, including energy production and cellular signaling, leading to conditions like oxidative stress and inflammation. These effects are linked to impaired brain function, emotional health, and systemic diseases. While animal studies dominate the findings, they suggest a relationship between stress and mitochondrial damage. Limited human studies imply similar trends but need better methods to confirm causality and depth.

This study evaluated diaphragmatic breathing's effects on attention, stress, and negative emotions in 40 healthy adults over eight weeks. Participants trained in diaphragmatic breathing showed reduced salivary cortisol (stress hormone), improved sustained attention, and decreased negative emotions compared to a control group. These findings suggest diaphragmatic breathing as a simple, non-invasive way to boost focus and emotional well-being, making it a practical tool for managing stress and enhancing cognitive performance in daily life.

This narrative review discusses the diverse ways nature benefits human health beyond visual experiences, emphasizing underexplored sensory and non-sensory pathways. These include the sounds of birds and water, which reduce stress, and natural smells, like flowers, that improve mood and alertness. Interactions with soil microbes and negative air ions may support immune function and reduce inflammation. Touch, such as petting animals, lowers stress and boosts mood. These insights deepen our understanding of how nature experiences enhance mental health, cognitive restoration, and overall well-being.

This study analyzed how exposure to neighborhood nature—specifically vegetation cover and bird abundance—affects mental health. Data from over 1,000 urban residents revealed that areas with more vegetation (20–30% cover) and active birdlife during the day were linked to lower rates of depression, anxiety, and stress. The findings emphasize that visible nature, like greenery and birds, can support mental well-being by reducing stress and enhancing cognitive recovery. These results suggest urban planning strategies should incorporate accessible green spaces to improve public health outcomes.

This review explores the intersection of humor, laughter, learning, and health, highlighting their profound psychological and physiological impacts. Laughter is shown to reduce stress hormones like cortisol, enhance immune function, and improve cardiovascular health. In education, humor fosters better relationships, reduces anxiety, and increases engagement, memory retention, and performance. The findings emphasize laughter's role in both mental health and learning, suggesting it as a powerful, universal tool for well-being.

This review explores the extensive impact of chronic stress on the brain and body. Chronic stress alters brain regions like the hippocampus, prefrontal cortex, and amygdala, impairing memory, decision-making, and emotional regulation. It disrupts the balance of stress hormones, causing long-term health problems like cardiovascular diseases, immune dysfunction, and even dementia. Positive stress can promote growth and resilience, but toxic stress, particularly from early adverse experiences, leads to significant allostatic overload. The study underscores the importance of lifestyle changes and therapeutic interventions to manage stress and improve health outcomes.

The article "The Mind and Mental Health: How Stress Affects the Brain" from Touro University Worldwide examines the physiological impact of stress on the brain. It explains that stress triggers the amygdala to send distress signals to the hypothalamus, initiating the "fight-or-flight" response. This leads to the release of cortisol, a hormone that, in chronic excess, can impair synaptic regulation, reduce sociability, kill brain cells, and shrink the prefrontal cortex, which is vital for memory and learning. Simultaneously, chronic stress can enlarge the amygdala, heightening the brain's receptivity to stress and potentially creating a cycle of persistent stress responses.These changes can adversely affect brain health and cognitive performance, leading to issues such as memory impairment and decreased learning capacity. To mitigate these effects, the article suggests stress-management techniques like regular physical activity, meditation, and maintaining social connections. Given Touro University Worldwide's educational focus and the supporting evidence cited, these recommendations are credible and practical for enhancing brain health.

This systematic review examines how stress influences neuroinflammation, focusing on the role of microglia, the brain's immune cells. Stress activates microglia, increasing inflammation in brain regions like the hippocampus and prefrontal cortex, which are critical for memory and decision-making. This activation contributes to mental health issues, including depression and anxiety. Stress during early life "primes" microglia, making them overreactive to later stressors, supporting the "two-hit" hypothesis for mental illness. These findings highlight the importance of managing stress to prevent long-term brain inflammation and mental health disorders.

This theoretical review explores the therapeutic potential of laughter in mental health. Laughter therapy, as a non-invasive and cost-effective treatment, reduces stress hormones like cortisol and enhances mood-regulating neurotransmitters such as serotonin and dopamine. It also improves immunity, promotes better interpersonal relationships, and mitigates symptoms of depression, anxiety, and tension. Laughter’s ability to positively affect both mind and body positions it as a complementary therapy to improve quality of life and mental health resilience.

This review highlights how chronic stress affects brain health, linking it to structural and functional changes in critical areas like the hippocampus, prefrontal cortex, and amygdala. Stress can impair memory, emotional regulation, and decision-making by reducing neurogenesis, shrinking brain structures, and altering the hypothalamic-pituitary-adrenal (HPA) axis. Emerging evidence also explores intergenerational effects through epigenetics. Strategies such as mindfulness, exercise, and pharmacological interventions can mitigate stress impacts. Understanding these mechanisms aids in developing better treatments and preventive measures for stress-related disorders, including PTSD and depression.

This study investigated the effects of a therapeutic laughter program (TLP) on anxiety, depression, and stress in breast cancer patients undergoing radiation therapy. Sixty-two participants were randomized into a TLP group or a control group. The TLP group attended four 60-minute sessions involving laughter exercises and education. Results showed significant reductions in anxiety, depression, and stress after just one session, with greater improvements after four sessions. The findings highlight laughter’s potential as a noninvasive, low-cost, and effective complementary therapy for managing psychological stress in cancer patients, improving their overall quality of life.

This randomized controlled trial compared the effects of three self-help stress-reduction methods—physical activity (PA), mindfulness meditation (MM), and heart rate variability biofeedback (HRV-BF)—over five weeks. All three significantly reduced stress, anxiety, and depression and improved sleep quality and psychological well-being, with no significant differences between methods. Participants practicing physical activity reported the highest adherence. These findings support PA, MM, and HRV-BF as equally effective, accessible tools for managing stress and enhancing mental health.

This review investigates resilience—the brain's ability to adapt positively to stress—and its impact on health. Chronic stress alters brain structures, particularly the hippocampus, amygdala, and prefrontal cortex, affecting memory, emotion regulation, and decision-making. Resilience depends on early-life experiences, gene expression, and epigenetic changes, which influence lifelong adaptability. Interventions such as exercise, mindfulness, and enriched environments promote brain plasticity and mitigate stress effects. Understanding these mechanisms is crucial for developing therapies for stress-related disorders like depression and PTSD.

This study explored how regular exercise influences emotional and physiological responses to acute stress in healthy adults. Using a standardized stress test (Trier Social Stress Test), the researchers found that regular exercisers maintained higher levels of positive mood compared to non-exercisers, who showed a significant decline in positive affect. While both groups exhibited similar cortisol and cardiovascular responses, exercisers had lower resting heart rates. These findings suggest that regular physical activity enhances emotional resilience to stress, which may reduce the long-term health impacts of stress-related conditions.

This systematic review and meta-analysis examined 47 randomized controlled trials involving over 3,500 participants to evaluate meditation programs' effects on psychological stress and well-being. Mindfulness meditation showed moderate evidence for reducing anxiety, depression, and pain, with smaller improvements in stress-related quality of life. However, effects on positive mood, attention, or behavioral outcomes like sleep and substance use were minimal. The findings suggest mindfulness meditation is a valuable tool for managing negative emotional states, but it is not a replacement for other therapies.

This systematic review examined the effectiveness of Mindfulness-Based Stress Reduction (MBSR) for managing stress in healthy individuals. Across 17 studies conducted between 2009 and 2014, MBSR consistently reduced stress, anxiety, and depression while improving mindfulness and self-compassion. The standard MBSR program, consisting of an 8-week training in meditation, yoga, and body awareness, was most effective. While some studies had small sample sizes and design limitations, the overall findings suggest MBSR is a promising, evidence-based strategy for reducing stress and promoting emotional well-being in nonclinical populations.

This research examines how stress and rewarding experiences affect adult neurogenesis, the process of forming new neurons in the hippocampus. Stressful events, often increasing stress hormones like cortisol, generally inhibit neurogenesis by reducing cell proliferation and survival. However, rewarding activities such as exercise, enriched environments, and social bonding counteract these effects and promote neuronal growth. Adult neurogenesis is crucial for memory, learning, and emotional regulation, making these findings significant for brain health and combating stress-related conditions like anxiety and depression.

This study explored how a short-term meditation program called Integrative Body-Mind Training (IBMT) affects stress, attention, and emotional regulation. In just five days of 20-minute sessions, participants showed significant improvements in their ability to focus and manage stress compared to those in a relaxation control group. IBMT reduced cortisol (stress hormone) levels, improved mood, and enhanced cognitive performance. These findings highlight IBMT as an efficient and accessible approach to boost self-regulation, emotional well-being, and cognitive functions in a short time frame.

This research explores how chronic stress affects brain structure and function, particularly in PTSD patients. Stress is linked to hippocampal shrinkage, reduced neurogenesis, and memory deficits, mediated by high glucocorticoid levels and decreased neurotrophic factors. Imaging studies show that PTSD is associated with reduced hippocampal and prefrontal cortex volume, impaired memory, and abnormal stress hormone responses. The findings emphasize the need for early intervention and suggest that treatments like antidepressants may reverse some stress-related brain changes, enhancing cognitive and emotional health.

This study found that long-term meditation practice is linked to increased cortical thickness in brain areas related to attention, sensory processing, and emotional regulation, such as the prefrontal cortex and insula. MRI scans of experienced meditators revealed these structural differences compared to non-meditators, suggesting meditation enhances brain plasticity. Notably, meditation appeared to slow age-related cortical thinning in older individuals, supporting its role in preserving cognitive health and emotional well-being over time.