Listen To A Relaxing Song
Emmeline Edwards, Ph.D, Director of the Division of Extramural Research at the National Institutes of Health, said music therapy can also be a great way to relax wherever you are.
The auditory cortex is connected to other areas of the brain that are connected to our reward system, motor systems, centers for motivation and emotion regulation, Edwards said.
In fact, research shows music can help people dealing with stress-related disorders, mild depression and anxiety.
Ways To Stop Stressing In Seconds
Running a small business means doing it all, and that can lead to plenty of tension and anxiety. Here are some simple steps to keep your nerves in check.
Life is stressful, especially if youre an entrepreneur or running a startup. Thats why sugar, caffeine, high-fat snacks and comfort food are so popular. The thing is, that junk doesn’t detract from your stressit only adds to it. Me? I eat a lot of ginger, I run and eat healthy, but Im not immune to stress. The techniques below help me force me to relax and chill out when I over schedule, under sleep and freak out.
1. Breathe. Yep, we all do it until were dead. But most of us dont do it right. Stress tends to make us shallow breathers. When youre stressed, stand up and take long, slow, deep breathsthe kind you take before jumping into a swimming pool of cold water or before giving your kids the sex talk. Slow inhale, slow exhale. Do this at least five times. If you get dizzy, sit down. Youre probably not used to that much oxygen.
2. Laugh out loud. If theres nothing funny in your life or office, turn to YouTube. Search on Cats, Fail, or Epic Face Plant. Youll find lots to laugh out loud at. If youre not near the Internet, think about something funny.
6. Plug in. The right music can calm any stress. Dont turn on heavy metal or something raging that youd workout to. Try something more mellow and happy, or something that reminds you of good times. Relax into it.
Keep Your Goals In Mind
Setting short- and long-term goals and referring to them often may help you stay on track and reduce the urge to overeat.
Knowing the reason for overcoming overeating and how overeating is preventing you from reaching your health and wellness goals can motivate you to work toward establishing new eating patterns.
Jotting down motivational quotes and hanging them in prominent places around your living space can help inspire you to stick to a plan throughout the day.
Summary Identify specific short- and long-term eating goals and refer to them often. It can even be helpful to place motivational quotes around your home.
Also Check: How To Treat Stress Eczema
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.
Stop Worrying By Keeping A Daily Emotions Journal
Chronic stress and anxiety happen when we dont notice the first signs of worry and let it grow over time. Want to learn how to stop worrying? Checking in with yourself regularly is an important way to maintain your mental health and manage your anxiety.
By the time were in a worry cycle, we often feel disconnected from our emotions. Keeping a daily journal can help you track patterns and actively manage stress before your feelings spiral out of control.
As you practice journaling your emotions and sharing your thoughts, it becomes easier to identify when youre starting to worry. Stopping worry early will ultimately help you feel better and stay focused on what matters most to you.
You May Like: Can Stress Cause Headaches For Days
You Dont Get Enough Physical Activity
A recent study set out to link sedentary behavior to feelings of stress. With all of the technology around us and our hectic lives, many of us do not take the time for physical activity. We end up spending most of our time sedentary.
As we absorb the everyday stressors in our lives, day in and day out, our stress hormones build up, and our sleeplessness becomes more chronic. Poor sleep leads to more stress, and more stress leads to more inadequate sleep. Its a vicious cycle.
Couple that with a lack of physical activity, and you are bound to be left feeling stressed all the time, with little to no explanation.
Exercise and physical activity combat stress hormones in the body. Taking a brisk walk, going for a jog, a bike ride, or doing some yoga can all have incredibly powerful effects on your mood and mental state.
Exercise releases endorphins, which is a neurotransmitter that is known to make you feel good. It is also a natural pain reliever and can lower your levels of cortisol, your stress hormone.
Making the time to exercise also helps you clear your mind and offers a distraction to the underlying cause that may be temporarily causing you to feel stressed. And exercise has been proven to help improve your sleep, which we know is crucially important to our overall mood and cognitive function.
You Get Too Much Screen Time
Screen time is not just something to worry about for your kids. We spend a lot of time on screens. Whether were working on laptops, continuously using and checking our phones, binge-watching television, or working on a tablet, screen time has become as much a part of our daily life as eating and breathing.
Studies have shown that the average adult can spend up to 11 hours a day in front of one type of screen or another. And the amount of time you spend in front of your screens is negatively affecting your health. This amount of screen time is associated with reduced sleep and social media addiction.
An abundance of screen time is now being linked to certain stress markers in the brain. The media we consume on these devices can cause physical reactions mimicking the stress response in our bodies, leaving us feeling stressed with no tangible reason to assign it to.
One of the reasons for this is that the blue light emitted from our devices, especially before bed, can severely impact our sleep cycles. Using your phone or tablet before bed can reduce or stop your bodys natural melatonin production. This is the sleep hormone that you produce, which causes you to feel sleepy and fall asleep.
Our attachment to our screen also limits our face-to-face social interactions. Human beings are social in nature, and studies have proven that strong emotional personal relationships can give us a sense of purpose and lower stress levels.
Recommended Reading: How To Reduce Stress In Dogs
Stop Worrying By Practicing Mindfulness And Meditation
While worrying, you may have a hard time focusing on anything else. However, constant rumination on negative thoughts is a bad habit.
When you feel your concentration waning, sitting in a quiet room and clearing your mind can do wonders for your well-being. Mindfulness and meditation can take your focus away from negative thoughts, stop you from feeling anxious, and inspire a state of calm.
A guided meditation app can help clear your mind, refocus your thoughts, or distract from your worries. Over time, meditation can also help you get into a flow state, which allows you to focus on your priorities and knock tasks off your to-do list with ease. Learning to focus on whats in front of you, instead of your worries, can truly change your life.
Stop Putting Off Exercise
Exercise can help you to feel less stressed in the short run and build your resilience toward stress in the long run. Many people know this but have a difficult time getting off the couch on a regular basis, especially when stressed, or too busy to get onto the couch in the first place.
It’s ironic that sometimes when we would most benefit from exercise, that’s the last thing we want to do. Push yourself to do it!
Signs Of Stress And Anxiety In Your Life
Stress can impact you on multiple levels. You may notice it impacting your mental health, or you may notice that you start to experience physical symptoms. To reduce stress, you need to first understand how to spot when its happening.
- Aches and pains throughout your body
- Muscle tension
These are not symptoms that you want to deal with regularly in your life. And, if left unchecked, you may find that theyre leading to larger health concerns such as depression, heart disease, diabetes, and more.
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.
Also Check: How Do You De Stress Yourself
Up Your Avoidance Of Caffeine Alcohol And Nicotine
We previously said that it was a good idea not to have too much caffeine, alcohol and nicotine as a way to avoid stress. If you are already feeling stressed, this becomes even more important. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it.
Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities. Using alcohol as a way to alleviate stress is therefore not ultimately helpful.
Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated. This will enable your body to cope better with stress.
You should also aim to avoid or reduce your intake of refined sugars they are contained in many manufactured foods and can cause energy crashes which may lead you to feel tired and irritable.
There is more about this in our page What are Carbohydrates?.
Dont Miss: What Helps With Stress Acne
How Can I Stop Crying
If you cry a lot, you may feel self-conscious. It may feel like people are taking you less seriously when they see you cry, or you may feel weak .
But if you cry a lot, it may mean youre having difficulty dealing with your stress. Or you might feel helpless when stuck in certain situations or talking to certain people. Or, according to research , you might be stressed out by, or have trouble reading, peoples facial expressions.
Learning how to control your stress can sometimes help you better control your tears. Here are some tips to help you stop crying quickly:
Also Check: How To Deal With High Levels Of Stress
Talk About Your Problems
If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, a trusted clergyman, your doctor, or a therapist.
And you can also talk to yourself. Itâs called self-talk and we all do it. But in order for self-talk to help reduce stress you need to make sure itâs positive and not negative.
So listen closely to what youâre thinking or saying when youâre stressed out. If youâre giving yourself a negative message, change it to a positive one. For example, donât tell yourself âI canât do this.â Tell yourself instead: âI can do this,â or âIâm doing the best I can.â
You May Like: Can Stress And Anxiety Cause Chest Pain
How Do I Accept Reality And Move On
It can be hard to accept reality. Reality can be unpredictable and beyond your control. People who dont accept this truth become control freaks, which can make life worse. Here are some ways to accept reality.
- Take an objective look at the world around you. Put all your emotions to the side.
- Have a realistic view of the situation.
- Can you control this reality? If so, great. If not, realize that there are sometimes no ways to stop bad things from happening.
- Learn to manage your stress about reality. When you manage your stress, you can accept it.
- Focus on your influence on reality. If you can influence it, try to find ways for you to do so.
- Notice how you cope with reality. If you cope in a healthy manner, good. If not, find ways for you to cope healthily. For example, you can share your opinion about reality, but realize its just that, an opinion.
Read Also: How To Deal With Mental Stress
Read Also: How Does Meditation Help With Stress
Avoid Eating From Containers
Eating chips out of the bag, ice cream out of the carton, or takeout straight from the box can lead to consuming more food than is recommended as a serving size.
Instead, portion out a single serving size on a plate or in a bowl to help control the number of calories you consume in one sitting.
Use measuring tools to train your eye on what a normal portion should look like for different types of foods.
Summary Instead of eating food straight from the package, portion it into a dish. Try measuring out appropriate serving sizes to help train your eye to identify how much food is recommended as an average portion.
How To Stop Caring In Healthy Ways
There are many strategies for learning to stop caring about so many things you cant control, and as a result, reduce your stress.
Of course, we can influence others. And one of our best opportunities to do so is to ensure that we are being who we want to be. Often, the characteristics that are the most frustrating and offensive to us, are those which we are guilty of ourselves. So it is always a good practice to turn our attention to ourselves as soon as we realize we are annoyed with someone else. Awareness is critical to making changes in ourselves. That about which we are unaware, we cannot control. Stated another way, that about which we are unaware of in ourselves, will control us. Sometimes, just gaining awareness of a tendency in ourselves is all we need to choose to think or act differently.
Change Your Perspective
Another helpful concept is that while it is impossible to simply change our feelings, we do have a much greater capacity to change our thoughts, perspectives, the meaning we attach to specific events, our conclusions, expectations, etc. It may be safe to conclude that much of the disappointment, hurt, offense, sadness, anger, etc. we experience is a result of unmet expectations. So if we can change our expectations, we will be able to dramatically decrease the negative feelings that result from experiencing unmet expectations, right?
Track Your Feelings
Accept That Life Is Uncertain
Try Keeping a Worry Box
Don’t Miss: Can Stress Cause Irregular Heartbeat
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.
Nine Ways Successful People Defeat Stress
Feeling stressed? Of course you are. You have too much on your plate, deadlines are looming, people are counting on you, and to top it all off, you still have holiday shopping to do. You are under a lot of pressure so much that at times, you suspect the quality of your work suffers for it.
This is life in the modern workplace. It is more or less impossible to be any kind of professional these days and not experience frequent bouts of intense stress. The difference between those who are successful and those who arent is not whether or not you suffer from stress, but how you deal with it when you do.
In the spirit of Nine Things Successful People Do Differently, here are nine scientifically-proven strategies for defeating stress whenever it strikes.
1. Have self-compassion.
2. Remember the Big Picture.
3. Rely on routines.
If I ask you to name the major causes of stress in your work life, you would probably say things like deadlines, a heavy workload, bureaucracy, or your terrible boss. You probably wouldnt say having to make so many decisions, because most people arent aware that this is a powerful and pervasive cause of stress in their lives. Every time you make a decision whether its about hiring a new employee, about when to schedule a meeting with your supervisor, or about choosing rye or whole wheat for your egg salad sandwich you create a state of mental tension that is, in fact, stressful.
5. Add where and when to your to-do list.
Don’t Miss: How To Deal With Life Stress