Other Types Of Relaxation Techniques
Many de-stressing therapies have common goals. They aim to help you pay attention to your body and focus on aspects of your breathing or other exercises that will lower your blood pressure and increase feelings of well-being. You can try:
- Biofeedback, which measures body functions and helps you learn to control them.
- Self-hypnosis, in which a practitioner teaches you to relax when you hear a phrase or get a nonspoken cue.
- Massage therapy, which can include Swedish, sports, Shiatsu, or other types of massage.
- Music therapy, when a therapist uses music to accomplish health goals.
- Art therapy, which uses art to enhance your physical, emotional, and mental well-being.
- Aromatherapy, or using essential oils as a type of treatment.
- Hydrotherapy, which can include soaking, compresses, or even steam baths.
While relaxation practices are mostly safe for heathy people, there have been reports of negative impacts, such as increased stress, bad thoughts, or a fear of losing control. Talk to your doctor about what practice might be best for you, depending on the relaxation technique you want to try and your health.
Ways To Relieve Stress
The best way to manage your stress is to learn healthy coping strategies. You can start practicing these tips right away. Try one or two until you find a few that work for you. Practice these techniques until they become habits you turn to when you feel stress. You can also use this coping strategies form to see how you respond to stress.
Stress-relief techniques focus on relaxing your mind and your body.
Tips To Relieve Stress And Anxiety
Being always anxious can be unhealthy, while until now, the stigma about mental health is still present. Yet, did you know that stress and anxiety are one of the mental disorders having the highest prevalence in the US?
As sighted by NIMH, around 19.1% of U.S. adults are suffering from an anxiety disorder, and most of them are females, which is 23.4% more than their opposite gender. Meanwhile, around 31.1% of US adults were reported to experience some symptoms of anxiety in their lives. As for the latest edition of the Diagnostic Statistical Manual of Mental Disorders or DSM-V, anxiety disorders come with different types, but they share the same hallmark, which is the excessive fear and anxiety and related behavioral disturbances.
Anxiety and fear are different concepts. For instance, DSM-V differentiates fear as emotional response to a real or perceived imminent threat from anxiety, as the anticipation of future threat. Such disturbances can impact different areas of your functioning such as your school, work, and even your overall personal and social life. Thus, you may need some anxiety relief.
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What The Interviewer Wants To Know
The interviewer really wants to know whether you can handle job-related stress, and what you do in particularly stressful situations at work. This is especially important if youre interviewing for a position where stress is an integral part of the job. That’s because job stress can have a negative impact on workplace performance.
The hiring manager may also be wondering whether stressful issues outside of work can impact your job performance. Employers look for candidates who can deal with a range of stressful situations, whether these are personal or work-related.
How Are You Coping With Stress
Your lifestyle choices can prevent your body from recovering from stress. For example, as you sleep, your body recovers from the stresses of the day. If you’re not getting enough sleep or your sleep is often interrupted, you lose the chance to recover from stress.
The way you act and behave can also be a sign of stress. Some people who face a lot of stress react by smoking, drinking too much alcohol, eating poorly, or not exercising. The health risks posed by these habits are made even worse by stress.
Your body feels stress-related wear and tear in two ways: the stress itself and the unhealthy ways you respond to it.
- Use this coping strategies form to help you find out how you cope with stress.
- Try this Interactive Tool: How Well Do You Bounce Back? It measures your ability to deal with life’s challenges.
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What Are The Stress Containers
If excess stress is becoming almost impossible to avoid, the million-dollar question is: How do we best deal with it? As a structural integration and alignment specialist, my work is very hands onIve spent more than fifteen years in my lab, working intimately with people, observing and kinesthetically feeling the effects of excess stress on the body, spirit, and ultimately lives of my clients. One thing Ive discovered is that the effects of chronic stress generally show up in five specific areas of the body. I call these areas the stress containers because theyre where stress gets stuck, congests, and intensifies and where it gets literally contained within the body. The good news is twofold: We all have the ability to build awareness around how we react or respond to stress, and we can all take steps to eliminate stress thats being stored in these containers within the body.
The five areas are the jaw/neck/face, the shoulders/heart, the diaphragm/lungs, the stomach/gut, and the pelvic floor/hips. What Ive observed in literally thousands of clients is that stuck stress manifests itself in blockages, pain, tension, and rigidity in the fascia or connective tissue it can actually be felt as I work on these parts of the body.
Heres a video to introduce the series that follows about how to release stress from the major areas where it gets stuck:
Use Essential Oils Or Scented Candles
The refreshing scent of essential oils and scented candles can have a relaxing effect on your mind, stimulating the smell receptors in your nose and sending positive signals to your brain!
Functioning as forms of aromatherapy, certain scents and essential oils may have compounds that help release stress and calm nerves.
One such example is lavender oil, which can help target the limbic system, the part of your brain that controls emotions.
Now that you know these handy tips on how to release stress, its time to start practicing them in your daily life! However, if you still cant seem to get a handle on your stress levels, getting some mental health advice could help.
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Do Something To Make Yourself Laugh
Think back to the last time you laughedand I mean laughed . You probably felt way less stressed in that moment, right?
There’s a reason: People often hold a lot of their stress in their face, and laughs or smiles can help relieve some of that tension, according to the APA.
That’s why Chapman says scheduling time to interact with friends and family on FaceTime or by playing virtual games on apps like Houseparty, should be a regular events during physical distancing. Talking to and laughing with family and friends will get rid of those not-so-positive thoughts that can come with feeling isolated.
If You Need More Help
Stress can be hard to deal with on your own. It’s okay to seek help if you need it. Talk with your doctor about the stress you’re feeling and how it affects you. A professional counsellor or other health professional can help you find ways to reduce stress symptoms. He or she can also help you think about ways to reduce stress in your life.
A counsellor or health professional is useful for:
- Cognitive-behavioural therapy . CBT teaches you to be aware of how you perceive stress. It helps you understand that the way you think about stress affects your response to it. CBT helps you create and use skills to deal with stress.
- Biofeedback. This technique teaches you how to use your mind to control skin temperature, muscle tension, heart rate, or blood pressure. All of these things can be affected by stress. Learning biofeedback requires training in a special lab or a doctor’s office.
- Hypnosis. With hypnosis, you take suggestions that may help you change the way you act. It’s important to find a health professional with a lot of training and experience. Some psychologists, counsellors, doctors, and dentists know how to use hypnosis.
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Stress Relief Techniques To The Rescue
Activities that switch on the bodys natural relaxation response feel great, Buenaver says. And they have been proven by research to improve sleep. They help by reducing the release of the stress hormones cortisol and adrenaline and by slowing your heart rate and breathing. Your body and mind calm down.
Yoga, tai chi and meditation are helpful stress relief techniques. So are these two simple exercises that Buenaver recommends to patients who are struggling with sleepless nights.
- In a quiet place, sit or lie down in a comfortable position. It may help to close your eyes.
- Breathe slowly in and out for about five minutes. As you inhale, breathe down into your belly. Focus on your breath.
- If youd like, repeat to yourself, Breathing in I am calm, breathing out I am coping.
Progressive muscle relaxation:
- In a quiet place, sit or lie down in a comfortable position.
- Take a few gentle breaths, in and out.
- Begin tensing groups of muscles one at a time as you breathe. Hold the tension as you inhale, then release it as you exhale. Take a few breaths as you notice how relaxed each muscle group feels.
- Start with the muscles in your head, neck and face. Move down to your shoulders, hands and arms, back, stomach, buttocks, thighs, calves and feet.
- Repeat for any areas that are still tense.
As you go through this exercise, feel the presence and absence of tension so you can spot lingering tension and do something about it, Buenaver says.
Focus On What You Can Control
“Engaging in present-focused awareness and what is happening right now is effective for managing strong emotions,” Chapman says.
He recommends using a meditation app like Headspace to get you in that self-focused mindsetthen move forward with your day with the awareness that you can only control what you do .
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How To Answer How Do You Handle Stress
To answer this question successfully, you’ll want to provide specific examples of how you’ve handled stress well in the past. You might also provide examples of times when pressure actually made you work more productively.
Be careful how you respond. If you say you get stressed when you’re given multiple projects, and you know the job will require you to juggle many assignments at once, youll look like you’re not a good fit for the position.
Consider mentioning how a little stress can be a helpful motivator for you. Try to provide an example of a time when the stress of a difficult project helped you be a more creative and productive worker.
Remember To Seek Help And Support When You Need It
Remember, that it is okay to ask for professional help. If you feel that you are struggling to manage on your own, then you can reach out. It is important to know that you can get help as soon as possible, and that you deserve to get better.
The first person to approach is your family doctor. He or she should be able to give advice about treatment, and may refer you to another local professional. Cognitive Behavioural Therapy and Mindfulness based approaches are known to help reduce stress. There are also a number of voluntary organisations which can help you to tackle the causes of stress and advise you about ways to get better.
Anxiety UK runs a helpline staffed by volunteers with personal experience of anxiety from 9:30-5:30, Monday to Friday. Call 08444 775 774.
Citizens Advice provides free, independent and confidential advice for a range of problems as well as providing information on your rights and responsibilities.
StepChange provides help and information for people dealing with a range of debt problems. Freephone 0800 138 1111.
Mind provides information on a range of mental health topics to support people in their own area from 9.00am to 6.00pm, Monday to Friday. Call 0300 123 3393 or email .
Rethink Advice and Information Service
Rethink provide specific solution-based guidance – 0300 5000927 Fax: 020 7820 1149 email .
Specialist mental health services
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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 accountableâplus it’s more fun.
What Not To Say
Dont mention an issue you created. Avoid mentioning a time when you put yourself in a needlessly stressful situation. You don’t want to come across as someone who causes workplace stress.
Dont say that you were really stressed. You shouldnt focus too much on how stressed out you felt. While you should certainly admit that stress happens, try to emphasize how you dealt with the stress rather than how much it bothered you.
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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.
What Is The Fastest Way To Relieve Stress
There are countless techniques for managing stress. Yoga, mindfulness meditation, and exercise are just a few examples of stress-relieving activities that work wonders. But in the heat of the moment, during a high-pressured job interview, for example, or a disagreement with your spouse, you cant just excuse yourself to meditate or take a long walk. In these situations, you need something more immediate and accessible.
One of the speediest and most reliable ways to stamp out stress is to engage one or more of your sensessight, sound, taste, smell, touchor through movement. Since everyone is different, youll need to do some experimenting to discover which technique works best for youbut the payoff is huge. You can stay calm, productive, and focused when you know how to quickly relieve stress.
Social interaction is your bodys most evolved and surefire strategy for regulating the nervous system. Talking face-to-face with a relaxed and caring listener can help you quickly calm down and release tension. Although you cant always have a pal to lean on in the middle of a stressful situation, maintaining a network of close relationships is vital for your mental health. Between sensory-based stress relief and good listeners, youll have your bases covered.
Affordable Online Therapy for Stress
Get professional help from BetterHelps network of licensed therapists.
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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.
How To Release Stress: 13 Ways To Tackle Stress And Feel Better
Stress is something you may have gotten used to-a result of lifes demands and the need to keep soldiering on. Well, stress without relief can become distress, harming your life in irreversible ways. As such, its important to be well-educated on how to release stress.
From leading to problems such as early ageing, heart problems and mental health issues, stress is a silent killer that can reduce your productivity and general quality of life. Knowing how to release stress can drastically improve your life, perhaps even helping you drop a few kilograms and make you look younger!
That said, we know how difficult it can be to release stress. With modern-day commitments, not feeling stressed is a challenge in itself. Not to mention that its something that takes a fair bit of practice. Heres why you need to keep stress at bay, and how to do it.
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Releasing Tension In The Pelvic Floor & Hips
The fifth stress container is the pelvic floor. Holding stress here can cause lower back pain, tight hips, and a disconnection from your deep core. Many of us have lost our connection to this webbing of muscles and connective tissue. Weve also lost the ability to mindfully connect and relax the area, so as life goes on, we continue to lose more connectivity, tone, and resilience. When we reverse this loss and the pelvic floor is neuromuscularly connected, we learn how to let go and surrender, and the hips follow, becoming more fluid, flexible, and lighter.
As Jill says: The hips are the root element that connect to our basic needs being met, our sense of security and physical freedom. Many people carry old pain, leftover memories or illusions, or old disappointments in their hips.
In this last video we show you how to release accumulated stress and build resilience in the pelvic floor and hips:
The views expressed in this article intend to highlight alternative studies. They are the views of the expert and do not necessarily represent the views of goop. This article is for informational purposes only, even if and to the extent that it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.