Living in today’s times can be stressful. Many of us are trying to make something of our lives while also trying to be a part of something greater. We’re all aiming to find our purpose and make a difference. 2020 has placed a lot of pressure on our generation. And yes, everyone has their problems but that doesn’t mean that they won’t take a toll on your well-being.
Sometimes unfortunate events and circumstances are inevitable. But while we can’t control everything that happens in our lives, we can control the way we react to them. So I’ve included some stress relief techniques that I use to shut down all those looming thoughts. We all operate differently so please do whatever works best for you.
Awareness
Source: https://www.helpguide.org/articles/stress/quick-stress-relief.htm
Tip 1: Recognize when you’re stressed
It might seem obvious that you’d know when you’re stressed, but many of us spend so much time in a frazzled state that we’ve forgotten what it feels like when our nervous systems are in balance: when we’re calm yet still alert and focused. If this is you, you can recognize when you’re stressed by listening to your body. When you’re tired, your eyes feel heavy and you might rest your head on your hand. When you’re happy, you laugh easily. And when you’re stressed, your body lets you know that, too. Get in the habit of paying attention to your body’s clues.
Observe your muscles and insides. Are your muscles tense or sore? Is your stomach tight, cramped, or aching? Are your hands or jaw clenched?
Observe your breath. Is your breathing shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you “forget” to breathe.
Tip 2: Identify your stress response
Internally, we all respond the same way to the “fight-or-flight” stress response: your blood pressure rises, your heart pumps faster, and your muscles constrict. Your body works hard and drains your immune system. Externally, however, people respond to stress in different ways.
The best way to quickly relieve stress often relates to your specific stress response:
Overexcited stress response: If you tend to become angry, agitated, overly emotional, or keyed up under stress, you will respond best to stress relief activities that quiet you down.
Underexcited stress response: If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energizing.
The immobilization or “frozen” stress response
Do you freeze when under stress? The immobilization stress response is often associated with
a past history of trauma. When faced with stressful situations, you may find yourself totally stuck and unable to take action. Your challenge is to break free of your “frozen” state by rebooting your nervous system and reactivating the body’s natural “fight-or-flight” stress response. Physical movement that engages both your arms and legs, such as walking, swimming, running, dancing, climbing, or tai chi, can be particularly helpful. As you move, focus on your body and the sensations you feel in your limbs rather than on your thoughts. This mindfulness element can help your nervous system become “unstuck” and move on.
Tip 3: Bring your senses to the rescue
To use your senses to quickly relieve stress, you first need to identify the sensory experiences that work best for you. This can require some experimentation. As you employ different senses, note how quickly your stress levels drop. And be as precise as possible. What is the specific kind of sound or type of movement that affects you the most? For example, if you’re a music lover, listen to many different artists and types of music until you find the song that instantly lifts and relaxes you.
Explore a variety of sensory experiences so that no matter where you are, you’ll always have a tool to relieve stress.
The examples listed below are intended to be a jumping-off point. Let your imagination run free and come up with additional things to try. When you find the right sensory technique, you’ll know it!
Sight
- Look at a cherished photo or a favorite memento.
- Use a plant or flowers to enliven your work space.
- Enjoy the beauty of nature: a garden, the beach, a park, or your own backyard.
- Surround yourself with colors that lift your spirits.
- Close your eyes and picture a place that feels peaceful and rejuvenating.
Smell
- Light a scented candle or burn some incense.
- Experiment with different essential oils.
- Smell the roses or another type of flower.
- Enjoy clean, fresh air in the great outdoors.
- Spritz on your favorite perfume or cologne.
Touch
- Wrap yourself in a warm blanket.
- Pet a dog or cat.
- Hold a comforting object (a stuffed animal, a favorite memento).
- Give yourself a hand or neck massage.
- Wear clothing that feels soft against your skin.
Taste
Slowly savoring a favorite treat can be very relaxing, but mindless eating will only add to your stress and your waistline. The key is to indulge your sense of taste mindfully and in moderation.
- Chew a piece of sugarless gum.
- Indulge in a small piece of dark chocolate.
- Sip a steaming cup of coffee or tea or a refreshing cold drink.
- Eat a perfectly ripe piece of fruit.
- Enjoy a healthy, crunchy snack (celery, carrots, or trail mix).
Movement
If you tend to shut down when you’re under stress or have experienced trauma, stress-relieving activities that get you moving may be particularly helpful.
- Run in place or jump up and down.
- Dance around.
- Stretch or roll your head in circles.
- Go for a short walk.
- Squeeze a rubbery stress ball.
Sound
- Sing or play a favorite tune.
- Listen to calming or uplifting music.
- Tune in to the soundtrack of nature—crashing waves, the wind rustling the trees, birds singing.
- Buy a small fountain, so you can enjoy the soothing sound of running water in your home or office.
- Hang wind chimes near an open window.
Source: https://www.helpguide.org/articles/stress/quick-stress-relief.htm
Physical Relief
1. Exercise
Exercise is one of the most important things you can do to combat stress. It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress. The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise (1).
There are a few reasons behind this:
- Stress hormones: Exercise lowers your body’s stress hormones — such as cortisol — in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
- Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
- Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
- Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities — such as walking or jogging — that involve repetitive movements of large muscle groups can particularly stress relieving.
SUMMARY: Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image.
2. Consider Supplements
Several supplements promote stress and anxiety reduction. Here is a brief overview of some of the most common ones:
- Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects (2Trusted Source).
- Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms (3Trusted Source).
- Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it’s effective (4Trusted Source).
- Green tea: Green tea contains many polyphenol antioxidants which provide health benefits. It may lower stress and anxiety by increasing serotonin levels (5Trusted Source).
- Valerian: Valerian root is a popular sleep aid due to its tranquilizing effect. It contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety.
- Kava kava: Kava kava is a psychoactive member of the pepper family. Long used as a sedative in the South Pacific, it is increasingly used in Europe and the US to treat mild stress and anxiety (6Trusted Source).
Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition.
SUMMARY: Certain supplements can reduce stress and anxiety, including ashwagandha, omega-3 fatty acids, green tea and lemon balm.
3. Light a candle/Aromatherapy
Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety.
Some scents are especially soothing. Here are some of the most calming scents:
- Lavender
- Rose
- Vetiver
- Bergamot
- Roman chamomile
- Neroli
- Frankincense
- Sandalwood
- Ylang ylang
- Orange or orange blossom
- Geranium
Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep (7Trusted Source, 8Trusted Source, 9Trusted Source).
SUMMARY: Aromatherapy can help lower anxiety and stress. Light a candle or use essential oils to benefit from calming scents.
4. Journal- Write it Down
One way to handle stress is to write things down. While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for. Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.
SUMMARY: Keeping a journal can help relieve stress and anxiety, especially if you focus on the positive.
For a super easy and quick stress reliever, try chewing a stick of gum. One study showed that people who chewed gum had a greater sense of wellbeing and lower stress (11). One possible explanation is that chewing gum causes brain waves similar to those of relaxed people. Another is that chewing gum promotes blood flow to your brain. Additionally, one recent study found that stress relief was greatest when people chewed more strongly (12).
SUMMARY: According to several studies, chewing gum may help you relax. It may also promote wellbeing and reduce stress.
6. Spend time with friends and family
Social support from friends and family can help you get through stressful times. Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times. One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response (13Trusted Source). Keep in mind that both men and women benefit from friendship. Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety (14Trusted Source).
SUMMARY: Having strong social ties may help you get through stressful times and lower your risk of anxiety.
7. Laugh
It’s hard to feel anxious when you’re laughing. It’s good for your health, and there are a few ways it may help relieve stress:
- Relieving your stress response.
- Relieving tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood. A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted (15Trusted Source). Try watching a funny TV show or hanging out with friends who make you laugh.
SUMMARY: Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.
8. Yoga/ Meditate/ Stretch
Yoga has become a popular method of stress relief and exercise among all age groups. While yoga styles differ, most share a common goal — to join your body and mind. Yoga primarily does this by increasing body and breath awareness.
Some studies have examined yoga’s effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety (17).
However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction. In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.
It may help lower cortisol levels, blood pressure and heart rate and increase gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in mood disorders.
SUMMARY: Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure.
9. Listen to soothing music
Listening to music can have a very relaxing effect on the body. Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones. Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too (22). Nature sounds can also be very calming. This is why they’re often incorporated into relaxation and meditation music.
SUMMARYListening to music you like can be a good way to relieve stress.
10. Deep Breathing/ Meditation
Mental stress activates your sympathetic nervous system, signaling your body to go into “fight-or-flight” mode. During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels. Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.
There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration. The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises.
This helps slow your heart rate, allowing you to feel more peaceful.
This video explains how to practice diaphragmatic breathing.
SUMMARYDeep breathing activates the relaxation response. Multiple methods can help you learn how to breathe deeply.
11. Spend time with your pet
Having a pet may help reduce stress and improve your mood. Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood (23Trusted Source). Having a pet may also help relieve stress by giving you purpose, keeping you active and providing companionship — all qualities that help reduce anxiety.
SUMMARYSpending time with your pet is a relaxing, enjoyable way to reduce stress.
12. Develop a Positive Self-Talk Habit
The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren’t helpful. If you’re constantly thinking things like, “I don’t have time for this,” and “I can’t stand this,” you’ll stress yourself out. It’s important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.
Summary
Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.
Source: https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#1.-Exercise
Strategies That Engage in Problem-Focused Coping
Most stress relievers focus on changing your emotions. But sometimes, you won’t necessarily get relief until you change the environment. This is referred to as problem-focused coping (as opposed to emotion-focused coping). Problem-focused coping involves taking steps to remove the stressor from your life (as opposed to changing how you feel about the stressor).
Reassess Your To-Do Lists
If you’re trying to squeeze 20 hours worth of work into 16 hours, you’re going to feel stressed. Reducing your workload could be key to helping you get through the day feeling better. Whether that means stepping away from a committee you joined or it involves hiring someone to complete some of your household chores for you,
Honing your time management skills can allow you to minimize the stressors that you experience, and better manage the ones you can’t avoid. When you are able to complete everything on your “to do” list without the stress of rushing or forgetting, your whole life feels easier.
Obtain Social Support
Having supportive people in your life is the key to stress management. If you lack emotional support and friendship, it’s important to get it. That may mean reaching out to your existing network. Perhaps confiding in a family member or distant friend can help you become closer and it may give you the social support you need.
You may also need to expand your network. Join an organization, attend a support group, or get professional help if you lack supportive people in your life.
Cut out Things That Add to Your Stress
Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace. Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.
Source: https://www.verywellmind.com/tips-to-reduce-stress-3145195#citation-7
Conclusion
Although stress and anxiety may seem unavoidable, there are many simple ways to reduce the pressure we feel.
These tips often involve getting your mind away from the source of stress. It’s also important that you explore each method to see what works best for you.
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