Self-Care Ritual for Stress Relief

At Perspire, we believe in creating rituals that help you relax, recharge and reset. Prioritizing your mental and physical wellness with science-backed modalities can complement traditional healthcare for mental health; using the infrared sauna will enhance your ability to manage stress, provide pockets of time for you to relax, and build resilience in your daily life. 

In this article, we’ll explore how stress and anxiety can affect your body and mind, why self-care is an essential tool for managing these feelings, and how heat therapy can play a supportive role in your wellness journey. 

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A Closer Look at Stress

Stress - a physiological response to demands and challenges - is a common experience that impacts us all. While short-term stress (acute stress), like exhaustion from a tough workout or nerves as you prepare for a big presentation, is a normal and adaptive reaction, stress that lingers for long periods (chronic stress) can have significant effects on both mental and physical health (1). 

Stress is not one-size-fits-all and shows up differently from person to person. It can manifest as feelings of fear and anger, worry, sadness, or even numbness. Stress can also decrease your energy,  interrupt your sleep, make it tougher for you to concentrate, or cause headaches, stomach aches, or other physical reactions (2). Plus, chronic stress is linked to an increased risk for negative health outcomes, like high blood pressure, depression, and anxiety (2).

Recent data shows that adults in the US rate their stress levels at a 5 out of 10 - indicating a lingering, moderate amount of stress (3). Managing your stress takes awareness and skill development, as your goal is to notice what triggers you and understand how it affects your thoughts, emotions, and actions. Science-backed ways to manage stress include making time to unwind (think: journaling, mindfulness, calling a friend), staying physically active, prioritizing your sleep, eating well, and staying proactive about your health (2). 

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Stress Differs from Anxiety 

Stress and anxiety are related, but they aren’t exactly the same. According to the American Psychological Association, anxiety is an emotion “characterized by feelings of tension, worried thoughts, and physical changes” (like increased blood pressure) (4). While stress is often a response to a specific challenge or situation, anxiety is more persistent and future-oriented, sometimes occurring in the absence of a trigger and often impacting your ability to function optimally day to day.

Anxiety - among the most common mental health disorders -  will affect about 31% of Americans during their lifetimes, according to recent data from the National Institute of Mental Health (5). Anxiety disorders can range in severity and require diagnosis from healthcare providers. They are often managed with a combination of medication, cognitive behavioral therapy, and lifestyle modifications (like increasing physical activity levels and prioritizing sleep). 

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Saunas and Mental Wellness - A Look at the Research

While stress and anxiety are complex, some research suggests that heat therapy - including regular use of infrared heat - can promote mental health and enhance overall quality of life. 

For example, a recent review (6) highlights that regular heat therapy can reduce the risk of mental disorders. One study followed a large cohort of Finnish men for years, checking in with them periodically to ask about their health status. Researchers found that using the sauna more often was protective of mental health in this group of men (7). Likewise, an experimental study examining the effects of far-infrared therapy on hospital patients over twenty sessions in four weeks found significant improvements in mood disorder symptoms (8). 

Plus, devoting time to yourself and investing in health-supporting habits can help you feel your best. A study following 524 adults in their 80s found that those who regularly used saunas reported feeling healthier, more energetic, and had better physical function and social well-being compared to those who didn’t (9).

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Key Takeaways

April is recognized as Stress Awareness Month, a time to shine light on the impacts of stress and how to better manage it. While self-care is not a silver bullet for lessening symptoms of stress and anxiety, it is one science-backed technique that can help you manage mental wellness holistically (2). 

• Our intentional wellness rituals are designed to help you unwind, recharge, and reset. 
• Stress management is a key component of mental and physical wellness. Committing to a self-care routine that includes heat therapy - and maybe some meditation - may help you relax, re-center, and develop resilience to daily stressors. 
• People with anxiety disorders, which require a medical diagnosis, often benefit from a combination of medical management and health-promoting lifestyle changes. Emerging studies suggest consistent, long-term use of saunas may be protective of mental health, lessening the likelihood of developing anxiety disorders. 
• We encourage you to connect with a healthcare provider for any individualized concerns about your mental health. While not a replacement for professional care, heat therapy can be a valuable addition to a well-rounded approach to mental health.

Take a proactive step in managing your stress by booking an infrared sauna session at a Perspire location near you today!

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References:

1. Centers for Disease Control and Prevention. Stress. Last Updated April 10, 2024. Available at: https://www.cdc.gov/howrightnow/emotion/stress/index.html 
2. Centers for Disease Control and Prevention. Managing Stress. Last Updated August 16, 2024. Available at: https://www.cdc.gov/mental-health/living-with/index.html 
3. American Psychological Association. Stress in America 2024. Updated October 2024. Available at: https://www.apa.org/pubs/reports/stress-in-america/2024 
4. American Psychological Association. Anxiety. Available at: https://www.apa.org/topics/anxiety 
5. American Psychological Association. What’s the Difference between Stress and Anxiety? Last Updated February 2022. Available at: https://www.apa.org/topics/stress/anxiety-difference 
6. Laukkanen JA, Kunutsor SK. The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna. Temperature (Austin). 2024 Feb 25;11(1):27-51. doi: 10.1080/23328940.2023.2300623. PMID: 38577299; PMCID: PMC10989710. Available at: https://pubmed.ncbi.nlm.nih.gov/38577299/ 
7. Laukkanen T, Laukkanen JA, Kunutsor SK. Sauna bathing and risk of psychotic disorders: a prospective cohort study. Med Princ Pract. 2018;27(6):562–569. DOI:10.1159/000493392 Available at: https://pubmed.ncbi.nlm.nih.gov/30173212/ 
8. Masuda A, Nakazato M, Kihara T, et al. Repeated thermal therapy diminishes appetite loss and subjective complaints in mildly depressed patients. Psychosom Med. 2005;67(4):643–647. DOI:10.1097/01.psy.0000171812.67767.8f Available at: https://pubmed.ncbi.nlm.nih.gov/16046381/ 
9. Strandberg TE, Strandberg A, Pitkala K, et al. Sauna bathing, health, and quality of life among octogenarian men: the Helsinki Businessmen Study. Aging Clin Exp Res. 2017;30(9):1053–1057. DOI:10.1007/s40520-017-0855-z Available at: https://pubmed.ncbi.nlm.nih.gov/29188579/‍