Stress relief from laughter? It's no joke

Whether you're chuckling at a sitcom on TV or quietly giggling at a meme, laughing does you good. Laughter is a great form of stress relief, and that's no joke.

A good sense of humor isn't a cure for everything, but research is growing about the positive things laughter can do.

A good laugh has great short-term effects. When you start to laugh, it doesn't just lighten your load mentally. It actually causes physical changes in your body. Laughter can:

• Stimulate many organs. Laughter helps you take in oxygen-rich air, which stimulates your heart, lungs and muscles. Laughter also increases feel-good chemicals called endorphins that your brain releases.
• Activate and relieve your stress response. A rollicking laugh fires up and then cools down your stress response. It also can raise and then lower your heart rate and blood pressure. As a result, you feel good and more relaxed.
• Soothe tension. Laughter also can stimulate circulation and aid muscle relaxation. Both can help reduce some of the physical symptoms of stress.

Laughter isn't just a quick pick-me-up, though. Laughter also may:

• Help your immune system work better. Laughter can lower stress hormones that can weaken the immune system, such as cortisol. Laughter also boosts certain immune cells that fight illness.
• Relieve pain. Laughter may ease pain by causing the body to produce its own natural painkillers. It also shifts your focus away from feeling uncomfortable.
• Increase personal satisfaction. Laughter can make it easier to cope with tough situations. It also helps you connect with other people.
• Boost your mood. Many people have depression, sometimes due to chronic illnesses. Laughter can help lessen your stress, depression and anxiety. It also may make you feel happier. And it also can improve your self-esteem.

Are you worried that you don't have much – or any – sense of humor? No problem. Humor can be learned. In fact, growing or honing your sense of humor may be easier than you think. Boost your sense of humor with these tips:

• Surround yourself with humor. Find a few simple items that make you chuckle. Examples include photos, greeting cards or comic strips. Then hang them up at home or in your office. Or collect them in a file or notebook. Keep funny texts, memes, movies, TV shows, books or comedy videos on hand for when you need an added humor boost. Look online at joke websites or silly videos. Listen to humorous podcasts. Go to a comedy club.

• Practice laughing with others. Find a way to laugh about your own situations. Over time, this may ease your stress. Even if it feels forced at first, practice laughing. It does your body good.

  Consider trying laughter yoga. In laughter yoga, people practice laughter as a group. Laughter is forced at first, but it can soon turn into spontaneous laughter.

• Share a laugh. Spend time with friends who make you laugh. And then return the favor by sharing funny stories or jokes with those around you.
• Know what isn't funny. Don't laugh at the expense of others. Some forms of humor may be hurtful. Use your best judgment to tell the difference between a good joke and one that may hurt someone else.

Though laughter can help with managing stress, it's just one strategy. It's important to reach out to a licensed mental health professional for support if you're facing mental health concerns.

For now, though, go ahead and give it a try. Turn the corners of your mouth up into a smile and then give a laugh, even if it feels a little forced. Once you've had your chuckle, take stock of how you're feeling. Are your muscles a little less tense? Do you feel more relaxed? That may be one of the natural wonders of laughing.