{"id":6661,"date":"2026-09-30T11:36:00","date_gmt":"2026-09-30T11:36:00","guid":{"rendered":"https:\/\/bioprofile.com\/?p=6661"},"modified":"2026-09-30T19:39:21","modified_gmt":"2026-09-30T19:39:21","slug":"what-helps-with-stress","status":"publish","type":"post","link":"https:\/\/bioprofile.com\/en\/what-helps-with-stress\/","title":{"rendered":"What helps with stress: what has been measured, what the GP advises and what a stress scan shows you"},"content":{"rendered":"\n<article class=\"wp-block-group bp-blog is-layout-flow wp-block-group-is-layout-flow\">\n\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n<link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin>\n<link rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Poppins:wght@300;400;500;600;700&#038;display=swap\">\n<style id=\"bp-blog-design\">\n.bp-blog {\n  --bp-ink: #212527; --bp-teal: #005859; --bp-teal-deep: #006B62; --bp-emerald: #228A62;\n  --bp-green: #7CA74D; --bp-lime: #B7CB33; --bp-lime-soft: #B7CB3329; --bp-green-aa: #4F6B28;\n  --bp-beige: #EDEAE5; --bp-sand: #DBD4CB; --bp-pale-teal: #D9E6E6; --bp-white: #FFFFFF;\n  --bp-foot: #6b6b6b;\n  --bp-font: 'Poppins','Segoe UI',Arial,sans-serif;\n  --bp-fs-h1: 40px; --bp-fs-h2: 29px; --bp-fs-h3: 21px; --bp-fs-body: 17px;\n  --bp-fs-lead: 19px; --bp-fs-small: 14px; --bp-fs-foot: 13px; --bp-fs-btn: 17px;\n  --bp-lh-body: 1.75;\n  --bp-s-2: 8px; --bp-s-3: 12px; --bp-s-4: 16px; --bp-s-5: 24px; --bp-s-6: 32px;\n  --bp-s-7: 44px; --bp-s-8: 72px;\n  --bp-measure: 875px; --bp-prose: 875px; --bp-side: 40px; --bp-portrait: 132px;\n  --bp-radius-card: 20px; --bp-radius-btn: 10px; --bp-radius-chip: 999px;\n  --bp-shadow: 0 10px 30px rgba(0,88,89,0.10); --bp-shadow-soft: 0 2px 10px rgba(0,88,89,0.06);\n  font-family: var(--bp-font); font-size: var(--bp-fs-body); line-height: var(--bp-lh-body);\n  color: var(--bp-ink); background: var(--bp-white); -webkit-font-smoothing: antialiased;\n}\n.bp-blog, .bp-blog * { box-sizing: border-box; }\n.bp-blog p, .bp-blog li, .bp-blog h1, .bp-blog h2, .bp-blog h3, .bp-blog a, .bp-blog td,\n.bp-blog th, .bp-blog cite { overflow-wrap: break-word; min-width: 0; }\n.bp-blog h1, .bp-blog h2, .bp-blog h3 { text-wrap: balance; }\n.bp-blog p, .bp-blog li { text-wrap: pretty; }\n\/* WordPress core's flow layout puts 24px above every child after the first; inside\n   a grid or a flex row that is a misalignment (measured on the scan pages 2026-08-21) *\/\n.bp-blog .bp-blog-author > *, .bp-blog .bp-blog-related > *, .bp-blog .bp-blog-verify > * { margin-block: 0; }\n\n\/* --- sections: one column, the article measure, the section rhythm ------------ *\/\n.bp-blog-sec { position: relative; background: var(--bp-white); margin-block: 0;\n  padding-block: var(--bp-s-7);\n  padding-inline: max(var(--bp-side), calc((100% - var(--bp-measure)) \/ 2)); }\n.bp-blog-sec > *:last-child { margin-block-end: 0; }\n.bp-blog-sec > p, .bp-blog-sec > ul, .bp-blog-sec > ol, .bp-blog-sec > .wp-block-quote,\n.bp-blog-sec > .bp-blog-faq-item, .bp-blog-sec > .bp-blog-takeaways, .bp-blog-sec > .bp-blog-toc,\n.bp-blog-sec > .bp-blog-refs, .bp-blog-sec > .bp-blog-srclead { max-width: var(--bp-prose); }\n.bp-blog-sec--head { padding-block: var(--bp-s-7) 0; }\n.bp-blog-sec--body { padding-block: var(--bp-s-6) var(--bp-s-7); }\n.bp-blog-sec--beige { background: var(--bp-beige); }\n.bp-blog-sec--wash { background: linear-gradient(180deg, #B7CB331A 0%, #B7CB330D 100%), #FFFFFF; }\n.bp-blog-sec--tight { padding-block: var(--bp-s-6); }\n\/* A COLOURED SECTION IS A PANEL, so it carries the panel radius. Measured on the\n   live site 2026-08-28 rather than chosen: bioprofile.com's own coloured blocks\n   come in two families, full-bleed strips (w=1440 edge to edge, radius 0, 40px\n   side padding) and inset panels (the lime block w=677 and the sand block w=576,\n   both radius 16px). Ours cannot be the first: the theme's content wrapper is\n   1140px, so a coloured section here stops 150px short of the screen on both\n   sides and reads as an inset panel with square corners, which is the thing the\n   operator saw. So it takes the panel treatment. 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}\n}\n\n\/* --- verified by: exists only for a real, confirmed verifier ------------------- *\/\n.bp-blog .bp-blog-verify { background: var(--bp-white); border: 1px solid var(--bp-sand);\n  border-radius: var(--bp-radius-card); box-shadow: inset 5px 0 0 var(--bp-lime), var(--bp-shadow-soft);\n  padding: var(--bp-s-4) var(--bp-s-5) var(--bp-s-4) var(--bp-s-6); margin-block: 0 var(--bp-s-4); }\n.bp-blog .bp-blog-verify > * { margin-block: 0 var(--bp-s-2); max-width: none; }\n.bp-blog .bp-blog-verify-name { font-size: 18px; font-weight: 700; }\n.bp-blog .bp-blog-verify-cred { font-size: var(--bp-fs-small); color: var(--bp-foot); }\n\/* T332, Jesse 2026-09-17: a SMALL box at the top, under the introduction *\/\n.bp-blog .bp-blog-verify--top { display: grid; grid-template-columns: 56px 1fr; column-gap: 14px;\n  align-items: center; padding: 12px 16px; margin-block: var(--bp-s-3); max-width: var(--bp-prose); }\n.bp-blog .bp-blog-verify--top > * { margin: 0; }\n.bp-blog .bp-blog-verify--top .wp-block-image { grid-row: span 3; 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Thuisarts noemt bewegen liefst buiten, in de natuur zijn, ontspannen en genoeg slapen als de stappen om mee te beginnen.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Kan stress de bloeddruk verhogen?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"De bronnen in dit artikel maten ervaren stress, hartslagvariabiliteit, cortisol in speeksel en slaapkwaliteit, en bloeddruk hoort daar niet bij, dus dit artikel doet daar geen uitspraak over. Leg die vraag voor aan de huisarts, wat Thuisarts sowieso adviseert als klachten erger worden of het dagelijks functioneren minder gaat.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Wat zijn 10 symptomen van stress?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"Achter dit artikel zit geen geverifieerde lijst van tien. Wat Thuisarts wel noemt als signalen om iets mee te doen: angstiger of somberder worden, niet werken, niet uit bed komen, slecht eten, meer drinken of gebruiken, of mensen dicht bij je die zich ernstig zorgen maken. In 2024 gaf 20,3% van de Nederlandse volwassenen aan in de afgelopen 4 weken (heel) veel stress te hebben.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Is de stressscan een stresstest?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"De scan meet hoeveel stress je nu meedraagt, het soort zelfrapportage waarmee de studies ervaren stress scoorden. 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That matters, because stress is common and most of the advice that goes around because of it has never been measured. In the Adult and Elderly Health Monitor 2024, 20.3% of adults aged 18 years and older reported (very) high stress in the past 4 weeks, and between Dutch municipalities that share ranged from 11.2% to 27.8%.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> <a href=\"https:\/\/bioprofile.com\/en\/stress-test\/\">The BioProfile stress scan<\/a> gives you an indication of where you stand today in this area, as the first of the 11 health areas that the full scan assesses. This is not a diagnosis. It is insight, to see where you stand today, and to help you make better choices in your food and your way of living. What this scan does not do: point to a cause or make a diagnosis. Only a doctor can do that last one.<\/p>\n\n\n\n<div class=\"wp-block-group bp-blog-takeaways is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">In short<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>After a mindfulness programme, participants scored lower on perceived stress than participants in the control group: SMD -0.53, 95% CI -0.72 to -0.33.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/li>\n\n\n<li>Vagally mediated heart rate variability rose during the deliberate slow breathing itself, straight after one session and after a series of sessions.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/li>\n\n\n<li>Outside, salivary cortisol fell fastest when the moment lasted between 21 and 30 minutes, by 18.5% per hour on top of the normal daily rhythm.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup><\/li>\n\n\n<li>A stress scan gives you a starting value for how much stress you are carrying. The scan does not point to a cause. It is not a diagnosis.<\/li>\n\n<\/ul>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-toc is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-toclabel wp-block-paragraph\">Contents<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n\n<li><a href=\"#de-snelste-stap-rustig-ademen\">The fastest step: breathing calmly<\/a><\/li>\n\n\n<li><a href=\"#wat-een-paar-weken-oefenen-doet\">What a few weeks of practice does<\/a><\/li>\n\n\n<li><a href=\"#hoeveel-bewegen-en-welk-bewegen\">How much exercise, and what kind of exercise<\/a><\/li>\n\n\n<li><a href=\"#naar-buiten-en-het-groen-om-je-huis\">Going outside, and the green around your home<\/a><\/li>\n\n\n<li><a href=\"#koffie-alcohol-en-de-uren-voor-het-slapengaan\">Coffee, alcohol and the hours before bedtime<\/a><\/li>\n\n\n<li><a href=\"#wat-helpt-bij-stress-volgens-de-huisarts-en-wanneer-je-een-afspraak-maakt\">What helps with stress according to the GP, and when you make an appointment<\/a><\/li>\n\n\n<li><a href=\"#wat-een-stressscan-meet-en-wat-de-scan-niet-meet\">What a stress scan measures and what the scan does not measure<\/a><\/li>\n\n\n<li><a href=\"#samengevat\">In summary<\/a><\/li>\n\n\n<li><a href=\"#veelgestelde-vragen\">Frequently asked questions<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"de-snelste-stap-rustig-ademen\">The fastest step: breathing calmly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Of the 1,842 abstracts screened, 223 studies on deliberate slow breathing were suitable: 172 measuring during the breathing itself, 16 straight after a single session and 49 after a programme of several sessions. Vagally mediated heart rate variability went up in all three situations, and the authors call the technique simple, cheap and unlikely to cause many side effects.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In plain words: that form of heart rate variability is a reflection of the calming branch of your nervous system, and the value did not move only after weeks of practice but already while people were breathing slowly. So this is the step you can take within a minute, and Thuisarts puts calm breathing on its own self-care list.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wat-een-paar-weken-oefenen-doet\">What a few weeks of practice does<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">17 randomised studies with 1,641 non-clinical adults, drawn from research up to and including August 2025, were pooled. Participants who followed a mindfulness programme scored lower on perceived stress afterwards than participants in the control group: SMD -0.53, 95% CI -0.72 to -0.33, p &lt; 0.00001. Within the mindfulness groups the change from start to end was SMD 0.93 (95% CI 0.62 to 1.23), against 0.23 (95% CI 0.00 to 0.46) in the control groups.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Progressive muscle relaxation was pooled across 31 randomised studies with 2,277 adults. The scores for sleep quality shifted with an SMD of -1.74 (95% CI -2.14 to -1.34), and on the Pittsburgh Sleep Quality Index the mean difference was -3.79 points. The effect came through at all intervention durations studied, with high heterogeneity between the studies.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For you that means two things. The size of the mindfulness effect is moderate, about 0.5 of a standard deviation: not a turnaround, but a real shift. And the studies on muscle relaxation differed so much from one another that the exact size remains uncertain, while the difference is often something you notice first in your sleep.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"hoeveel-bewegen-en-welk-bewegen\">How much exercise, and what kind of exercise<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cross-sectional data from 15,688 adults aged 40 to 74 (6,377 men and 9,311 women) in the Japanese Yamagata Cohort Study showed an L-shaped association between moderate to vigorous leisure-time exercise and a high score for perceived stress, with the lowest prevalence ratio at about 5.0 MET-hours per day. Exercise outside leisure time behaved differently: a J-shaped pattern in men, a flattening curve in women, and the authors therefore advise looking at the domain of the activity and not only at the total.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Put simply: movement you choose yourself is linked to experiencing less stress, while being on your feet all day at work is not the same thing, and because the data are cross-sectional this is an association. The Dutch minimum is lower than 5.0 MET hours per day anyway: at least two and a half hours (150 minutes) of moderate movement a week, spread over several days, plus muscle and bone strengthening activities.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">8<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"naar-buiten-en-het-groen-om-je-huis\">Going outside, and the green space around your home<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">36 city dwellers took a moment outside in nature at least three times a week, each of 10 minutes or longer, over 8 weeks, and chose the time and the place themselves. Salivary cortisol fell fastest when the moment outside lasted between 21 and 30 minutes, a drop of 18.5% per hour on top of the normal daily rhythm. Above 30 minutes the gain kept rising, at a slower pace per minute spent.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Where you live counts too. A representative sample of 4,529 Dutch respondents from the second National Study of morbidity and interventions in general practice, collected in 2000 to 2002, was linked to the percentage of green space within 1 km and 3 km of the home. The relationship between a stressful life event and both the number of complaints in the past 14 days and self-rated general health was significantly weaker among respondents with a lot of green space within 3 km, and that pattern showed up only at 3 km and not at 1 km, after correcting for age, sex, income, education and urbanicity.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Practical: 20 to 30 minutes outside is a usable dose, rather than an hour you never take,\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> and a green area within cycling distance seems to matter more than the one tree in front of your window.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"koffie-alcohol-en-de-uren-voor-het-slapengaan\">Coffee, alcohol and the hours before bedtime<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The European food safety authority holds up to 400 milligrams of caffeine a day as safe for adults in good health, and no more than 200 milligrams at once. A 125 millilitre cup of filter coffee or instant coffee contains about 60 milligrams, so the daily ceiling sits at about 5 cups. For people who are sensitive to caffeine, 100 milligrams at once can already affect sleep duration and the sleep pattern, certainly a few hours or less before bedtime.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">10<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alcohol and drugs are on the same list at Thuisarts, and for a reason worth knowing: alcohol and drugs reduce the tension only briefly and make the underlying problem worse.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> So the two evening habits that feel like rest are the two that cost you the night.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wat-helpt-bij-stress-volgens-de-huisarts-en-wanneer-je-een-afspraak-maakt\">What helps with stress according to your GP, and when to make an appointment<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Thuisarts.nl lists these steps for self-care: move, preferably outdoors; relax; keep structure in your day; spend time in nature; stay in touch with others; worry less; breathe calmly; sleep enough; eat healthily; avoid alcohol and drugs.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Make an appointment with your GP if you cannot bring the stress down on your own and you want help, if complaints get worse such as becoming more anxious or more low, if daily functioning suffers (not working, not getting out of bed, eating badly), if your use of alcohol or drugs increases, or if people around you are seriously worried. Talking to your GP or the practice nurse often helps already: &#8216;Often it is better after 4 weeks&#8217;. Medicines are rarely given for stress.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> Those rules carry weight because Thuisarts.nl is made by the Nederlands Huisartsen Genootschap together with the Federatie Medisch Specialisten and Pati\u00ebntenfederatie Nederland.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wat-een-stressscan-meet-en-wat-de-scan-niet-meet\">What a stress scan measures and what the scan does not measure<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The stress scan asks you questions about the past few weeks, gives each answer points, adds those points up and converts them into a stress score with the reading band the score falls into. Higher is better. The studies in the mindfulness review measured exactly this kind of self-report, a score for perceived stress.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> Our questions are written in our own words, so your score is not a validated clinical score.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What a questionnaire cannot do is point to the cause of the stress. A hard stretch at work, a slow thyroid, broken sleep and a low mood all read the same way in a list of questions. A stress scan does not make a diagnosis. What you get is a baseline, and if you repeat the scan in two weeks, you have two numbers instead of a memory that flattens out.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"samengevat\">In summary<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Calm breathing is the step with the fastest measured change, and it costs you nothing. Over a few weeks, a mindfulness programme and progressive muscle relaxation both moved the figures, and you often notice it in your sleep first. With exercise you choose yourself in your free time, perceived stress is lower, and a short moment outside of about twenty to thirty minutes is the dose with the steepest fall in cortisol, helped by green space within a few kilometres of home. Coffee late in the day and alcohol in the evening work against the night. The GP is the place to go if it does not shift under your own steam, if complaints get worse, if your day starts to falter, or if the people around you are worried. And the scan gives you a number to start from. It is not a diagnosis.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-cta is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Measure where you start<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A few short questions about the past few weeks, and your stress score is in your dashboard. What the stress scan measures and what the scan is based on is on the scan page.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/bioprofile.com\/en\/stress-test\/\">Start the stress scan<\/a><\/div>\n\n<\/div>\n\n\n\n<p class=\"bp-blog-ctamicro wp-block-paragraph\">Free, about 3 minutes. An analysis of your answers, never a diagnosis. <a href=\"https:\/\/bioprofile.com\/en\/free-health-check-tests\/\">All health scans<\/a><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--wash is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"veelgestelde-vragen\">Frequently asked questions<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">How do you get stress out of your body quickly?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The most measured answer is your breathing. Across 223 included studies, vagally mediated heart rate variability went up during deliberate slow breathing, right after a single session and after a series of sessions, and the authors call the technique simple, cheap and probably carrying few side effects.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> Thuisarts names calm breathing in its own self-care list.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">What helps quickly against stress?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Calm breathing, and going outside. In city dwellers who took a moment outside at least three times a week for 8 weeks, cortisol in saliva fell fastest at 21 to 30 minutes.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> Thuisarts names exercise, preferably outside, being in nature, relaxing and sleeping enough as the steps to start with.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Can stress raise blood pressure?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The sources in this article measured perceived stress, heart rate variability, salivary cortisol and sleep quality, and blood pressure is not among them, so this article makes no statement about it. Put that question to the GP, which is what Thuisarts advises anyway if symptoms get worse or daily functioning declines.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">What are 10 symptoms of stress?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">There is no verified list of ten behind this article. What Thuisarts does name as signals to act on: becoming more anxious or more down, not working, not getting out of bed, eating badly, drinking or using more, or people close to you who are seriously worried.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> In 2024, 20.3% of Dutch adults said they had (very) much stress in the past 4 weeks.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Is the stress scan a stress test?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The scan measures how much stress you are carrying now, the kind of self-report the studies used to score perceived stress.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> Our wording is our own, so the score is not a validated clinical score and does not make a diagnosis.<\/p>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--beige bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"bronnen\">Sources<\/h2>\n\n\n\n<p class=\"bp-blog-srclead wp-block-paragraph\">Every source below was checked on the day this article was published. The numbering follows the text.<\/p>\n\n\n\n<ol class=\"wp-block-list bp-blog-refs\">\n\n<li>Rajan A, Kumar M, Raj P P. Effects of mindfulness-based interventions on perceived stress among non-clinical adults: a systematic review and meta-analysis. npj Mental Health Research, 2026;5. <a href=\"https:\/\/doi.org\/10.1038\/s44184-026-00188-4\">doi.org\/10.1038\/s44184-026-00188-4<\/a><\/li>\n\n\n<li>Laborde S, Allen MS, Borges U, Dosseville F, Hosang TJ, Iskra M, Mosley E, Salvotti C, Spolverato L, Zammit N, Javelle F. Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. Neuroscience and Biobehavioral Reviews, 2022;138:104711. <a href=\"https:\/\/doi.org\/10.1016\/j.neubiorev.2022.104711\">doi.org\/10.1016\/j.neubiorev.2022.104711<\/a><\/li>\n\n\n<li>Hunter MR, Gillespie BW, Chen SY. Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers. Frontiers in Psychology, 2019;10:722. <a href=\"https:\/\/doi.org\/10.3389\/fpsyg.2019.00722\">doi.org\/10.3389\/fpsyg.2019.00722<\/a><\/li>\n\n\n<li>RIVM. Mentale gezondheid, regionaal: Stress. VZinfo.nl, figures from the Adult and Elderly Health Monitor 2024, updated 21 January 2025. <a href=\"https:\/\/www.vzinfo.nl\/mentale-gezondheid\/regionaal\/stress\">vzinfo.nl<\/a><\/li>\n\n\n<li>Nederlands Huisartsen Genootschap. Ik wil beter omgaan met stress. Thuisarts.nl, last revised 12 February 2026. <a href=\"https:\/\/www.thuisarts.nl\/stress\/ik-wil-beter-omgaan-met-stress\">thuisarts.nl<\/a><\/li>\n\n\n<li>Donato KO, Falcao L, Nishizima A, Oliveira AS, Gonzalez JV, Ribeiro NN, Abbud C, Braga GA, Garrido G, Donato AO, Eckeli A, Cruz MME, Salles C. Progressive muscle relaxation technique improves sleep quality and mental health: A systematic review and meta-analysis of randomized controlled trials. Journal of Psychosomatic Research, 2026;203:112563. <a href=\"https:\/\/doi.org\/10.1016\/j.jpsychores.2026.112563\">doi.org\/10.1016\/j.jpsychores.2026.112563<\/a><\/li>\n\n\n<li>Seino S, Abe T, Nofuji Y, Konta T. Differential dose-response associations of leisure-time and non-leisure-time physical activity with perceived stress in middle-aged and older adults. Scientific Reports, 2026;16. <a href=\"https:\/\/doi.org\/10.1038\/s41598-026-52997-4\">doi.org\/10.1038\/s41598-026-52997-4<\/a><\/li>\n\n\n<li>Gezondheidsraad. Beweegrichtlijnen 2017. Den Haag, 22 August 2017. <a href=\"https:\/\/www.gezondheidsraad.nl\/documenten\/2017\/08\/22\/beweegrichtlijnen-2017\">gezondheidsraad.nl<\/a><\/li>\n\n\n<li>van den Berg AE, Maas J, Verheij RA, Groenewegen PP. Green space as a buffer between stressful life events and health. Social Science &#038; Medicine, 2010;70:1203-1210. <a href=\"https:\/\/doi.org\/10.1016\/j.socscimed.2010.01.002\">doi.org\/10.1016\/j.socscimed.2010.01.002<\/a><\/li>\n\n\n<li>Voedingscentrum. Hoeveel cafeine mag ik per dag binnenkrijgen? Voedingscentrum.nl. <a href=\"https:\/\/www.voedingscentrum.nl\/nl\/service\/vraag-en-antwoord\/gezonde-voeding-en-voedingsstoffen\/hoeveel-cafeine-mag-ik-per-dag-binnenkrijgen-.aspx\">voedingscentrum.nl<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Written by<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-author is-layout-flow wp-block-group-is-layout-flow\">\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"320\" height=\"320\" src=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg\" alt=\"Jesse van der Velde\" class=\"wp-image-4815\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg 320w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320-300x300.jpg 300w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320-150x150.jpg 150w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-group bp-blog-authorid is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorrole wp-block-paragraph\">Founder of BioProfile<\/p>\n\n\n\n<p class=\"bp-blog-authorname wp-block-paragraph\">Jesse van der Velde<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-authorbody is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorbio wp-block-paragraph\">Jesse van der Velde has been guiding people to a new body and optimal health since 2006, and has written or co-written fifteen books on nutrition and health. Forever Young (2012) and Superfood Recipes (2013) both reached number 1 in the Netherlands.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-authormeta is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorbio wp-block-paragraph\"><a href=\"https:\/\/nl.linkedin.com\/in\/jessevdv\">LinkedIn<\/a><\/p>\n\n\n\n<p class=\"bp-blog-dates wp-block-paragraph\">Published on 30 September 2026 \u00b7 Last updated on 30 September 2026<\/p>\n\n<\/div>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--foot is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-legal wp-block-paragraph\">BioProfile analyses your health status to guide you and your coach. It does not make a diagnosis, only a doctor can do that. Built on validated health questionnaires; the combined BioProfile score is not itself a validated clinical instrument yet. Your answers stay private (GDPR).<\/p>\n\n<\/div>\n\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>What helps with stress according to research: breathing calmly, muscle relaxation, mindfulness, exercise and green space, and when you go to the GP.<\/p>\n","protected":false},"author":18,"featured_media":6275,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_meta-robots-noindex":"2","_yoast_wpseo_opengraph-image":"","_yoast_wpseo_opengraph-image-id":"","_yoast_wpseo_twitter-image":"","_yoast_wpseo_twitter-image-id":"","inline_featured_image":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-6661","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stress-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What helps with stress: what has been measured | 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