Saturday, August 13, 2022

How Can I Reduce Stress

What Causes Anxiety Twitching

Stress Relief | How To Relieve Stress | How To Reduce Stress

Anxiety causes your nervous system to release neurotransmitters, which are chemicals that your body uses to send messages between neurons, or between neurons and muscles.

Some types of neurotransmitters will tell your muscles to move. When you have anxiety, neurotransmitters may be released even when theres no clear reason for them to be released. This is what can cause anxiety twitching.

Another reason anxiety can cause muscle twitching is because it can cause you to hyperventilate. Muscle twitching is one symptom of hyperventilation.

If your twitching happens long-term or interferes with your daily life, your doctor may be able to help. To diagnose your condition, theyll first take a medical history, which will include:

  • questions about your symptoms
  • when symptoms started
  • details about the twitching

If youre also experiencing anxiety with the twitching, be sure to tell your doctor. That might be enough for them to diagnose you with twitching related to anxiety. However, they might still do tests to rule out other conditions.

These tests may include:

If you have anxiety and other potential causes of twitching can be ruled out, your doctor will likely be able to diagnose you with anxiety twitching.

How Can I Identify The Signs Of Stress

Everyone experiences stress. However, when it is affecting your life, health and wellbeing, it is important to tackle it as soon as possible, and while stress affects everyone differently, there are common signs and symptoms you can look out for:15

  • feelings of constant worry or anxiety
  • feelings of being overwhelmed

For full details on tips on getting a good nights sleep read our guide How to sleep better and ten top tips for good sleep

7. Dont be too hard on yourself
  • Try to keep things in perspective.
  • Remember that having a bad day is a universal human experience
  • When your inner critic or an outer critic finds faults, try and find truth and exception to what is being said
  • If you stumble or feel you have failed, dont beat yourself up
  • Act as if you were your own best friend: be kind and supportive
  • Take a few minutes each day to appreciate yourself

Now, we would like to move on to a more detailed look at the causes and effects of stress. In this section we will focus on the effects prolonged stress has on your body, behaviour and emotions, and look at key causes such as relationships, money, work, alcohol and drug use.

When To Speak With Your Healthcare Provider

If you continue to feel overwhelmed by your stress and none of the self-help strategies are working, speak with your healthcare provider to refer you to a psychologist or mental health professional. They can help you recognize, prevent, and cope with stressful situations to better manage your response.

Also Check: How To Manage Anger And Stress

Quick Stress Relief At Home

Entertaining. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident.

Kitchen. Ease kitchen stress by breathing in the scent of every ingredient. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.

Children and relationships. Prevent losing your cool during a spousal spat by squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands and breathe in the scent.

Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.

Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy. Display photos and images that make you feel happy. Throw open the curtains and let in natural light.

Stress Is Closely Related To Worry So Worry Less

10 ways to relieve stress and anxiety

So how do we worry less? Obviously easier said than done but the first step is to distinguish between worries that require your attention and worries that are unnecessary.

The following questions can help you clarify this:

Can I do something about this problem?

Is this something I always worry about, but nothing ever happens?

Is this something that has a solution?

Will my worrying make this situation better or worse or have no effect at all?

If there is something you can do about the problem, take action or consciously choose not to take action.

People often delay or avoid taking action or making decisions because they are worried about making a mistake.

If the situation is out of your control and there is nothing you can do, worrying does not make the situation better!

Tell yourself that your worries are not helpful and let them go. Again , I know this is easier said than done, but it can improve with practice.

It can help to challenge your thoughts about the worry and ask yourself:

Wheres the evidence for that? or

What would be so bad about that? or

Is this problem so important that I should spend all my time thinking about it?

To read more about reducing worry read The Number One Question That Helps Worrying

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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 .

Nature sounds can also be very calming. This is why theyre often incorporated into relaxation and meditation music.

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Tip : 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 youre 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, youll 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, youll know it!

Read Also: Can Stress Cause Panic Attacks

Highly Effective Tips For Relieving Stress

There isn’t a one-size-fits-all option when it comes to stress relief, however. What works for one person might not work for another.

And what works for you at home might not be an option when you’re at work or in the community .

So it’s important to have a variety of stress relief tools at your disposal. Then, you’ll be able to pick a strategy that works best for your current circumstances.

Personal Problems That Can Cause Stress

HOW TO REDUCE STRESS I TIPS TO REDUCE STRESS
  • Your health, especially if you have a chronic illness such as heart disease, diabetes, or arthritis
  • Emotional problems, such as anger you can’t express, depression, grief, guilt, or low self-esteem
  • Your relationships, such as having problems with your relationships or feeling a lack of friendships or support in your life
  • Major life changes, such as dealing with the death of a parent or spouse, losing your job, getting married, or moving to a new city
  • Stress in your family, such as having a child, teen, or other family member who is under stress, or being a caregiver to a family member who is elderly or who has health problems
  • Conflicts with your beliefs and values. For example, you may value family life, but you may not be able to spend as much time with your family as you want.

Also Check: How To Deal With Stress During Pregnancy

Simple Tools For Creating A Technique To Reduce Mental Stress

Apply one of the greatest mental energies as tools to any of the above stress relieving activities to create your own individual technique:

Gratitude

When you evoke the emotion of gratitude to any of your activities, you switch your mental state from stressful to peaceful . When you consciously acknowledge gratitude toward the present, you send information to your brain that immediately soothes your central nervous system, producing positive hormones like serotonin and dopamine. These hormones reduce your mental stress and create a good feeling, a feeling of reward for having reached a goal.

Also, try to be grateful for the stressors that challenge your efficiency and signal an opportunity to improve.

Conscious Breathing

Support this activity though rhythmic, conscious breathing and intensify your gratefulness and the feeling of that reward. Use your conscious breathing to create a breathing pattern that will identify the moment as one in which youve created safety, peace, and self-respect within yourself.

Use these two tools to approach the seven activities listed above or any other activities you find as stress relieving, and practice integrating them in ways that work for you.

Once you merge the tools with the activities, youll be able to create your personal technique to reduce your mental stress quickly and naturally and apply it in literally any activity.

Tips For Developing An Exercise Routine

An exercise routine doesn’t develop overnight. Here are some tips to get you started:

  • Get an activity tracker: Logging at least 30 minutes of exercise five days a week can help improve your mood.
  • Start slow: You don’t have to do 30 minutes of exercise all at once five to 10 minutes at a time makes a difference.
  • Go outside: Getting away from a screen and into the fresh air can help reduce stress.
  • Buddy up: Having a friend to exercise with can be motivating and hold both of you accountable√Ęplus it’s more fun.

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Can Stress Be Positive

Research has shown that stress can sometimes be positive. It can make you more alert and help you perform better in certain situations.2 However, stress has only been found to be beneficial if it is short-lived.

Excessive or prolonged stress can contribute to illness such as heart disease3 and mental health problems such as anxiety and depression.4

Take Action: Get Active

Ways To Reduce Stress

Regular physical activity can help prevent and manage stress. It can also help relax your muscles and improve your mood. So get active:

  • Aim for 150 minutes a week of moderate-intensity aerobic activity try going for a bike ride or taking a walk
  • Do strengthening activities like push-ups or lifting weights at least 2 days a week

Remember, any amount of physical activity is better than none!

Read more about:

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Social And Job Issues That Can Cause Stress

  • Your surroundings. Living in an area where overcrowding, crime, pollution, or noise is a problem can create chronic stress.
  • Your social situation. Not having enough money to cover your expenses, feeling lonely, or facing discrimination based on your race, gender, age, or sexual orientation can add stress to your life.
  • Your job. Being unhappy with your work or finding your job too demanding can lead to chronic stress. Learn how to manage job stress.
  • Unemployment. Losing your job or not being able to find work can also add to your stress level.

The Benefits Of Focused Meditation

In this style of meditation, what youre really doing is exercising your mental muscles. Your brain is highly affected by dedicated and concentrated meditation practice.

Scientists have performed countless studies on focused meditation and have found that active meditators have more gray matter volume in their brain and, therefore, offsetting the cognitive decline that comes with aging. So, not only does practicing focused meditation help you learn how to focus better on certain tasks, but it also improves similar functions, such as memory.

Likewise, it helps in reducing symptoms of depression and anxiety, which our society is currently crippled with. By settling your attention on an object, you are essentially building your ability to observe your thoughts and sensations from a place of objectivity. This allows you to detach from negative self-talk that is often the breeding ground for depression and other mental illnesses.

From a guided meditation for focus to practicing it yourself, daily meditation for focus comes with several benefits:

  • Itll reduce stress
  • Helps you to focus on the present moment
  • Increase your creativity and imagination
  • And boost your patience and tolerance for things.

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Have You Had Any Recent Major Life Changes

Life changes such as getting married, moving to a new city, or losing a job can all be stressful. You can’t always control these things, but you can control how you respond to them.

To find out your current stress level based on recent changes in your life, try this Interactive Tool: What Is Your Stress Level?

Dont Run Yourself Ragged

How to reduce stress with the 2:1 breathing technique

Say no! If you are a people-pleaser it is very hard to say no when someone asks you to do something, even if your schedule is already overwhelming. I suggest that you always say let me get back to you on that then actually ask yourself:

a) Do I want to do it?

b) Do I have time to do it without making myself overwhelmed?

It is usually easier to say no when you are not face to face with someone.

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Build Strong Positive Relationships With People Who Make You Feel Goodand Avoid Those Who Dont

Research suggests that stress builds up over time, through multiple small interactions with others. By themselves, few single incidents are intrinsically stressful. However, put them together, and the story is very different.

It is hard to avoid these micro-stressors, because they are too frequent and too pervasive. However, there are ways to address them, and the most important is to focus on your relationships with others. Research suggests that the two most important things you can do are to build strong relationships and connections with people who make you feel good, and avoid those who dont.

There is more about this in our page on Micro-Stressors.

Unplug Shut Down And Log Off

By 2015, scientists predict the average person will spend about 16 hours a day consuming media including TV, social media, and phone time. Still, researchers have found that smartphones actually increase stress. And another report showed that the , the more their happiness declined.

Lowering stress can be as easy as clicking a button or rather, turning off your digital devices. Make your media time as well-balanced as your diet with these tips:

  • Track your media time. Keeping a media diary can help you realize how often youre plugged in. Simply write down the type of media you’re using , how often your use it, and for how long. Like writing down what you eat, writing down how often youre plugged in can help you curtail your habits.
  • Try a media detox. If the thought of ditching your cell phone makes you break into a cold sweat, it might be time for a mini-media detox. You dont have to give up your cell phone, TV time, or Instagram habit forever either. Instead, start small with a cell phone-free weekend, skip social media for a day, or ditch the TV for an evening.

Read Also: How To Manage Stress And Anxiety Naturally

Guided Imagery Or Visualization

Imagine yourself lying on a sandy beach with a soft breeze gently stirring the warm air. Use your senses to smell the saltwater and feel the sun as you transport yourself there. Thats guided imagery or visualization.

It uses the power of your mind to change your focus to a peaceful time or event.

If were in a stressful situation, you know, just shifting our mind and focusing on a time when we were really, really relaxed is an effective way to calm down, Brown says.

A Comprehensive Stress Management Technique

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Apart from calming a busy mind, where you apply the techniques physiologically to reduce thoughts and calm the mind, here we need deeper expertise and the application of subtle energies to create specific thoughts to reduce and eliminate mental stress.

For fast results, one thing is to keep the mind calm and reduce stress, but more importantly you need to train the mind to stay busy and efficient. We will work with a two-in-one technique here.

Step 1

Identify the stressor . You can discover this by being aware of your surroundings and of your reactions to it is it the person and her/his actions/behavior that are causing my stress? Is it the idea I have about how things are happening around me ?

Be realistic with yourself in identifying the root-cause of your stress. No one can do it more quickly.

After you have identified the stressor, generate specific thoughts, such as, I am grateful for this challenge, and I will find a way to accept it as is and work on changing my approach and reaction to it. Once you achieve this, the stressor has no longer the same level of influence on you.

Step 2

Develop/apply the stress relieving activity together with the tool, and approach the stressor when youre ready .

Apply gratitude and practice breathing exactly when the stressful situation is happening and not only when walking in the park or when you know that you are safe from the mental stress.

Step 3

Also Check: Can I Sue Someone For Emotional Stress

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