Quick Ways To Reduce Stress
Taking care of your long-term mental and physical health is an important part of stress management. However, there isnt always time to take a nap, hike a fourteener, or read a novel. Thus, here are 25 ways to reduce stress in five minutes or less. From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.
1. BreatheSlow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body.
2. Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If youre in a public place, just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.
3. Take a Quick Walk When youre feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. Youll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts.
4. Find the Sun If its a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people.
8. Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.
12. Be Alone
Five Tips To Reduce Your Stress This Summer
Summer isn’t only about swimming and vacations it can be a stressful time for many people. If you are stressed this summer, try these five tips.
Stress is part of everyday life. In fact, sometimes it’s normal and not all bad. It can actually motivate people to prepare or perform. For example, stress may boost your performance when you take a test. It can even save lives in some situations.
However, stress can negatively affect your health. It can take a toll on your physical and mental well-being. If stress becomes chronic meaning it lasts for too long it starts to affect many systems in your body, such as your immune system. People under chronic stress tend to be more vulnerable to illnesses like the flu or common cold.
Over time, continued strain on your body from routine stress may lead to serious health problems, such as heart disease, high blood pressure and diabetes. Because no ones life is completely stress-free, it is important to know how to manage stress this summer and all year long.
1) Learn Your Stressors
Learn your triggers, or stressors. Stressors may include family, work and relationships.
If you cannot pinpoint your stress, try writing in a journal when you are feeling stressed and then looking for a pattern. This can help you avoid stressors in the future. For example, if you know a health problem is stressing you out, speak with your health care provider. He or she can help you better manage your health and, as a result, reduce your stress.
When Should I Talk To A Doctor About Stress
Talk to your doctor about stress if you are feeling overwhelmed, are reliant on drugs or alcohol to cope with the feelings of stress, have thoughts of hurting yourself, or are experiencing other related conditions, like anxiety or depression. Your doctor can provide advice for better managing your stress, prescribe medication, or refer you to a mental health professional for further diagnosis and treatment.
The National Institute of Mental Health . 5 Things You Should Know About Stress. Available at: https://www.nimh.nih.gov/health/publications/stress/. Accessed July 15, 2021.
Child Mind Disorder. Acute Stress Disorder Basics. Accessed 4/11/2021.
U.S. Department of Veteran Affairs, National Center for PTSD. Acute Stress Disorder. Accessed 4/11/2021.
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Talk Yourself Through It
Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing.
Dont worry about seeming crazy just tell yourself why youre stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.
Stop Holding On To Grudges And Anger
For me, it took 20 years of adulthood to figure out that holding on to grudges and anger only hurt me. Lucky for you, though, you can benefit vicariously from my experience just by reading one short paragraph!
No one is holding your feet to the fire demanding that you hold on to grudges and anger. The energy of anger slowly eats away at your body, mind, and spirit until one day, you wake up more resentful than optimistic.
One day, people no longer want to be around you because the stink of negativity is oozing out of your pores. One day, you even get tired of hearing yourself get angry. And the person or people you are angry at or holding grudges against, probably havent been affected at all.
Who gets hurt the most in that process? You do.
Some good advice for you here: How to Let Go of Resentment and Anger
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Stop Working At A Job That You See No Future In
You dont have to stay at a job just because it pays the bills. Most people spend more time working than sleeping. The average person spends 40 to 80 hours a weekor 2,000 to 4,000 hours a yearworking. That is a significant investment!
If your best friend or child told you that they were going to spend 4,000 hours giving their emotional, mental and physical energy to something that wasnt going to value them, give anything back to them, or pay them what they were worth what advice would you offer? Give that same advice to yourself. You wont be stress-free unless you dont learn this.
Talk It Out With A Friend
When youre feeling stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle.
Theyre especially important when youre under a lot of stress. A reassuring voice, even for a minute, can put everything in perspective.
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How Can We Handle Stress In Healthy Ways
Stress serves an important purposeit enables us to respond quickly to threats and avoid danger. However, lengthy exposure to stress may lead to mental health difficulties or increased physical health problems. A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover.
There are several other methods you can use to relax or reduce stress, including:
Take Care Of Yourself
You are the most important person in your life. And even if its a little sad to admit, no one else is going to care for you as much as you need to care for yourself. You can be happily married, with a gigantic family of a support system. And still, the person who needs to care for you the most is you. If you dont take care of your health, youll get sick. If you dont take care of your mental health, youll feel bad. You need to practice self-care. Go for an evening stroll with a friend. Say no to dessert if you find yourself binging more than usual, especially if youre doctor told you to watch your diet. Add some play to your day. Lifes about finding joy in little moments. And the best moments are those where you love yourself. And mean it!
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Tip : Recognize When Youre Stressed
It might seem obvious that youd know when youre stressed, but many of us spend so much time in a frazzled state that weve forgotten what it feels like when our nervous systems are in balance: when were calm yet still alert and focused. If this is you, you can recognize when youre stressed by listening to your body. When youre tired, your eyes feel heavy and you might rest your head on your hand. When youre happy, you laugh easily. And when youre stressed, your body lets you know that, too. Get in the habit of paying attention to your bodys 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.
Stop Surrounding Yourself With People Who Dont Make You Happy
Honestly, what kind of people do you really like to be around with? People who get you, who see you clearly, who accept your flaws and all people you can be yourself with people who have shared interests.
How many of those people are in your life? What characteristics do all of the other people in your life have? Why are you compromising by continuing to invest time and energy in people who dont make you happy?
Do they make you look good? Do you have a story that you have to or need to spend time with them in order to be a better person or because there is no one else to hang out with? Are you tired of me asking so many questions?
Great! Because Im tired of you spending time with people who dont make you happy. May I suggest owning a goldfish instead?
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Reflecting On Your Stress
Understanding Anxiety And Insomnia
Whats behind the more stress, less sleep connection? If youre frequently triggering your stress response, your body never gets back to its baseline, says Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M.
Stress and sleepless nights are closely linked, Buenaver says. If youre in pain, tend to worry, or are coping with a difficult situation in your life, you may have more stress hormones than usual circulating in your body. A poor nights sleep adds even more. And those hormones may never be fully broken down. Its like running an engine in fifth gear all the time.
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Be Patient And Embrace The Process
Every time you feel impatient and restless, try to remind yourself that life is a marathon, not a sprint. We all need to embrace present-moment living more instead of always wanting to be at another place than where we currently are. The present is the only time that has purpose and meaning right now. When we become impatient and rush through life, we are probably missing out on important lessons and not reaping the full benefits of life.
What Causes High Stress Levels
Anything that puts high demands or pressure on you can result in high stress levels, especially if you struggle to manage feelings of stress. Some common stressors that can lead to high levels of stress include high-pressure jobs, financial difficulties, taking on too much, conflicts at work or home, and failure to take time to relax.
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Taking On Other People’s Problems
There’s a reason you put the oxygen mask on yourself before attempt to help others. You have your own issues and dilemmas that you must take care of before you can even think of helping someone else.
Sure, this may sound cynical and harsh, but, at the end of the day, you need to handle your life — and if that means keeping others’ negativity out of it, so be it.
Good Daytime Habits For Relieving Nighttime Stress
In addition to relaxation techniques, there are steps you can take during the day to relieve stress at night. A common aid is to exercise during the day. In addition to other health benefits, daytime exercise has been linked to better sleep in patients with generalized anxiety disorders. Exercise can also assist with issues such as insomnia. Another strategy for sleep hygiene overall is to wake up at a regular time. Even on the weekends, research shows that consistent wake times are an important component of sleep hygiene.
Keep in mind there is no exact schedule for how quickly youll be able to feel less stressed and anxious before going to sleep. However, consistent practice of relaxing techniques can help long-term. If you have questions or concerns about which strategy or strategies are right for you, consult your physician.
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Simple Ways To Relieve Stress And Anxiety
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Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily.
Here are 16 simple ways to relieve stress and anxiety.
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 dont exercise .
There are a few reasons behind this:
- Stress hormones: Exercise lowers your bodys 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 be particularly stress relieving.
Overanalyzing Situations That Haven’t Even Happened
It’s human nature to stress about things that have yet to happen, but when you think about it rationally, what’s the point? You can’t predict the future, and you certainly can’t change something that has not even happened yet.
Deal with the situation as it comes, and react accordingly. It’s the only way to mold the experience to your benefit.
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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 .
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 .
Having strong social ties may help you get through stressful times and lower your risk of anxiety.
Its hard to feel anxious when youre laughing. Its 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 (
Try watching a funny TV show or hanging out with friends who make you laugh.
Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.
Not all stressors are within your control, but some are.
One way to do this may be to say no more often.