Have you ever felt stressed or anxious? The most likely answer is ‘yes.’

Apart from negatively impacting mental health, stress and anxiety can contribute to obesity, diabetes, dementia, and even premature death. Nearly half of Americans often experience these feelings, frequently triggered by economic and political challenges.

Despite the widespread struggle, many are unaware of how to manage stress and anxiety healthily. However, TV personality and former military member Bear Grylls, who was once considered for the role of Britain’s Ambassador to the US, shared his top strategies for leading a more relaxed and healthier life during a conversation with the Daily Mail.

Grylls credits his military training for teaching him how to cope with stress. When faced with a stressful situation, the father of three recommends starting by speaking openly about it with others.

By vocalizing your concerns, you will be able to deal with the issue in a more constructive way, he says.

‘It’s important to know the power of sharing struggles and fears with a good friend,’ Grylls explains. ‘After all, a problem shared is a problem halved.’

Grylls also highlights the importance of realizing that stressful situations are often out of our control and, even so, are only temporary – most things will pass.

‘Know that the battle won’t last forever and that often the hardest moments are just before things change for the better,’ he adds.

Many people struggle with managing their stress levels, but TV star and ex-military man Bear Grylls – who was in the running to be Britain’s Ambassador to the US – shared his top tips that help keep him on track with the Daily Mail

While it is sometimes mind over matter, there are physical tricks Grylls uses to bust stress.

The TV star is known for braving sub-zero temperatures during his survival programs such as Man vs. Wild, from the unforgiving terrains of Iceland to the shores of Antarctica, and says he has come to realize the benefits of cold water therapy.

An Italian study published in 2021 explored the effects of winter sea bathing on stress responses. Nearly 230 people took part in the study.

Questionnaire results suggested that people who bathed in the freezing water had a ‘higher perception’ of wellbeing.

They also appeared to be able to better handle stressful situations – such as being exposed to cold temperatures.

Grylls says when he is at home, he is a fan of cold showers.

He suggests turning your shower water cold for one minute to ‘invigorate you like nothing else’.

The survivalist adds: ‘Having the discipline to do the difficult, even something simple and short like this, is a huge confidence builder long term.’

From his military training, Grylls (pictured) says he learned how to handle stress. He adds that it is ‘like a muscle: the more familiar we are with it, the easier it becomes to deal with’

Grylls has two dogs Sybil, a lap dog (pictured), and Nanook, which means polar bear in Inuit. He says his family would be lost without them

Along with cold showers, another thing Grylls likes to do as much as possible is to eat natural foods, as this can ‘help to boost your mood and keep mentally sharp’. 

A 2023 study out of Brazil found that depression rates were roughly 80 percent higher in people who ate the most ultra-processed foods.

The products included chocolate, chips, cookies, ice cream, cake and frozen prepared meals.

Dr David Crepaz-Keay, from the Mental Health Foundation, said in light of the findings that ‘What we eat can affect our mood in a number of ways: directly through brain chemistry, by how it affects our sleep, our physical health and by how it makes us feel about ourselves.

‘Our minds and bodies need a healthy, balanced diet and this is something we don’t get from ultra-processed foods alone.’

Grylls agreed, telling the Daily Mail: ‘Stay away as much as possible from processed foods that are proven to negatively affect your mood and outlook.’ 

Another big stress buster for Grylls, is getting out in nature and exercising.

With his military background, the Brit says he has maintained a sense of discipline around exercise and will do training daily to keep fit.

He suggests people ‘start small and build up’ – even a short walk can help reduce stress levels.

Grylls, seen skydiving in 2016, says he has had to deal with various stressful situations in his life, but the time when he felt most distressed was when he broke his back in Africa while serving as a soldier

Additionally, he says an emotional support system is important – whether it’s from loved ones or furry companions.

Grylls has two dogs and says his family would be lost without them: ‘Get a pet if you can and if your lifestyle allows for it. 

‘Animals and that close bond between pet and owner is a huge reliever of stress.’ 

Research has shown that simply petting a dog lowers the stress hormone cortisol.

The social interaction between people and their pets increases levels of the feel-good hormone oxytocin, which is the same hormone that bonds mothers to babies.

Lastly, his tip for finding a sense of calm in daily life is to ‘choose your attitude each morning’.

Grylls says he has had to deal with various stressful situations in his life, but the time when he felt most distressed was when he broke his back in Africa while serving as a soldier.

He told the Mail: ‘I was told I might not walk again properly and spent many months in and out of military rehabilitation.

‘It killed my confidence as much as my physicality, and I had to build both up again from the ground up.

‘But the experience taught me that you are never done until you’re done, and that the toughest moments of our lives can actually then be the beginning. Never give up hope.’