Tip : Practice Mindfulness
Worrying is usually focused on the futureon what might happen and what youll do about itor on the past, rehashing the things youve said or done. The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present. This strategy is based on observing your worries and then letting them go, helping you identify where your thinking is causing problems and getting in touch with your emotions.
Acknowledge and observe your worries. Dont try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsiders perspective, without reacting or judging.
Let your worries go. Notice that when you dont try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. Its only when you engage your worries that you get stuck.
Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.
Basic mindfulness meditation
Click here for a free mindful breathing meditation.
Breathing And Relaxation Exercises
Many people find exercises that focus on breathing and muscle relaxation to be helpful in relieving stress. The playlist below will help you to understand how stress works and start feeling better. These exercises can be done anywhere and are designed to help you feel more relaxed in general, as well as helping you feel calmer if you are becoming stressed.
This playlist is free to download, and you can also stream it using the Soundcloud website or app. You can download and listen to individual tracks if there are particular exercises that work best for you. If you’re listening to it for the first time, it’s best to start from the beginning.
To access a BSL version of this playlist, .
Find out more by checking out these 10 stress busters.
Stress Prevention And Resilience
Although many techniques have traditionally been developed to deal with the consequences of stress, considerable research has also been conducted on the prevention of stress, a subject closely related to psychological resilience-building. A number of self-help approaches to stress-prevention and resilience-building have been developed, drawing mainly on the theory and practice of cognitive-behavioral therapy.
In today’s modern world, many people are able to find the right way of relieving stress for themselves. Whether seeking help, or on their own, oftentimes the solution is simpler than believed. Taking time to go on a walk, practicing breathing, drawing, and other forms of recreational and leisure activities are seen to be helpful. Other practices are also available, and depending on the individual, will prove to be beneficial for example, acupuncture.
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Figure Out What’s Bothering You
The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are usually more apparent than understanding just what is making you anxious. However, in order to get to the root of your anxiety, you need to figure out whats bothering you. To get to the bottom of your anxiety, put some time aside to exploring your thoughts and feelings.
Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious feelings seem to be keeping you up at night, try keeping a journal or notepad next to your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings.
Make it a habit to regularly uncover and express your feelings of anxiety.
Victsing Essential Oil Diffuser
You can use essential oils in a number of ways like diffusing them into the air or applying them to your body to create a welcoming, stress-free environment.
Keep in mind, the FDA doesnt monitor or regulate the purity or quality of essential oils. Its important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brands products.
If you want to try diffusing, this VicTsing wood grain diffuser has a stylish, minimalist design.
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Seeking Professional Help For Stress And Anxiety
There are many ways to seek treatment for stress and anxiety. If you feel like youre unable to cope with stress and anxiety, your primary care provider may suggest that you see a mental health provider. They may use psychotherapy, also known as talk therapy, to help you work through your stress and anxiety. Your therapist may also teach you applied relaxation techniques to help you manage stress.
Cognitive behavioral therapy is a popular and effective method used to manage anxiety. This type of therapy teaches you to recognize anxious thoughts and behaviors and change them into more positive ones.
Exposure therapy and systematic desensitization can be effective in treating phobias. They involve gradually exposing you to anxiety-provoking stimuli to help manage your feelings of fear.
Practice Progressive Muscle Relaxation
Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths.
Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes.
With practice, you’ll learn to recognize tension and tightness in your muscles and you’ll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body.
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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.
Zyllion Shiatsu Back And Neck Massager
Shiatsu massage is the best type of massage for people who want to feel relaxed and relieve stress, pain, and tension. Its a Japanese style of massage that may help to relieve anxiety and depression.
This Zyllion Shiatsu Back and Neck Massager bends to most neck and body contours, as well as the lower and upper back, abdomen, calf, and thigh.
The best part is the 90-day trial window, so if you dont like it, you can simply send it back for a full refund.
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Tips To Manage Anxiety And Stress
Try these when you’re feeling anxious or stressed:
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
- Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.
Tips To Manage Stressful Situations
It might surprise you to learn that biological stress is a fairly recent discovery. It wasnt until the late 1950s that endocrinologist Hans Selye first identified and documented stress.
Symptoms of stress existed long before Selye, but his discoveries led to new research that has helped millions cope with stress. Weve compiled a list of the top 10 ways to relieve stress.
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Common Sources Of Work Stress
Certain factors tend to go hand-in-hand with work-related stress. Some common workplace stressors are:
- Low salaries
- Few opportunities for growth or advancement
- Work that isnt engaging or challenging
- Lack of social support
- Not having enough control over job-related decisions
- Conflicting demands or unclear performance expectations
Tips For Managing Longer
Over time you may find you need additional tension reducing exercises. These are the state-of-the- art therapeutic approaches for reducing both stress and anxiety. They can be helpful when performed on a daily basis for a few minutes, as well as utilized in the middle of a stressful experience. They can lead your body and mind to calm down. They may also lead you to be less reactive to stress within a few weeks.
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Keep A Thought Diary And Challenge Any Negative Thinking
Writing down what youre worrying about can help you to clear your head and reduce stress and anxiety. You could keep a journal or have a notes file in your phone, and write down your thoughts whenever youre feeling anxious. Its almost like youre transferring them out of your head and into your journal.
Doing this can also help you to see what youre thinking about more clearly and to challenge negative thinking. If youre having trouble challenging your thinking, you could try asking someone you trust or a therapist to help you out.
What Are The Standard Treatments For Anxiety Symptoms
Despite the impact that an anxiety disorder can have on your life, its a treatable condition, especially with the right combination of medication, therapy, or both. Remember, your treatment journey should start with a conversation between you and a mental health professional you trust. You have input and control over what you ultimately decide to do to treat your anxiety.
Therapy is often one of the first treatment options considered when you’ve been diagnosed with an anxiety disorder. According to Dr. Gold, therapy plays a significant role in the recovery of anxiety disorders because it can help address the most significant component of anxietythe mental component. A lot of anxiety is mental, she explains, so therapy is definitely the gold standard.
As the American Psychological Association explains, there are a handful of different therapy approaches that can be considered when treating an anxiety disorder. However, one of the most widely used types of therapy for anxiety is cognitive-behavioral therapy . CBT can help you recognize and change the way you view or react to certain thoughts, which can in turn help you change the feelings and behaviors related to your anxiety.
Medication also plays a huge role in the recovery of anxiety disorders because it can help decrease both the short-term and long-term symptoms of anxiety.
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Get A Hug From A Loved One
Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.
When you hug someone, oxytocin is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation.
So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.
Practise Muscle Relaxation Techniques
Also called a body scan, this technique helps you to focus on yourself and release tension youre holding in your body.
Breathe in and tense the muscles in your face, squeezing your eyes shut. Clench your jaw and keep your face tensed for five seconds. Gradually relax your muscles over the time it takes to count to ten, then take a deep breath. You can say relax as you relax. Next, move on to your neck and shoulders, and gradually move down your body. Be careful with any injuries or pain that you have. Get more info on how to practise progressive muscle relaxation here.
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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.
Move More Eat Well Sleeeeep
Its pretty well-known that exercise lowers stress, reduces anxiety and improves mood. And the good news is: you dont need to run a marathon to get the benefits. It takes just 30 minutes of exercise a day to make a difference. Weve got some tips on how to exercise when you’re not motivated.
Diet and sleep are also really important for your wellbeing. A healthy diet will make you feel healthier and stronger and better able to handle stress, while enough sleep positively affects your mood and stress levels.
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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
Managing Stress In Daily Life
Stress is not an illness itself, but it can cause serious illness if it isn’t addressed. It’s important to recognise the symptoms of stress early. Recognising the signs and symptoms of stress will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking.
There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively, such as learning how to relax, taking regular exercise and adopting good time-management techniques.
Studies have found that mindfulness courses, where participants are taught simple meditations across a series of weeks, can also help to reduce stress and improve mood.
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Identify What Stresses You Out
Knowing that you are in charge of your life is a crucial part of stress management. The first step to taking control is to identify whats causing you stress. Stress can be caused by more than just obvious things such as new demands at work or dealing with a health issue. Many of the sources of stress lie within our own thoughts, attitudes, and behaviors, so its important to look inward as well. Experts suggest writing down every stressful situation in a journal so you can identify patterns as to whats causing your stress, how you felt, and how youve been able to make yourself feel better.
Tip : Practice The 4 As Of Stress Management
While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, its helpful to think of the four As: avoid, alter, adapt, or accept.
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Ways To Manage Stress And Anxiety In Difficult Times
At some point in life we will all experience difficult times that cause us high levels of stress and anxiety. It is perfectly normal to feel overwhelmed when our circumstances become unpredictable and we have no control over how they turn out. Unfortunately, there is no fix thats going to change things, youve got to get on with it until the issues are resolved. The good news is that there are strategies we can implement to help us manage those periods of uncertainty.