Get Breaking News & Relationship Advice Delivered To Your Inbox Daily
10. Dry brush yourself.
Dry-brushing has amazing benefits for lymphatic drainage and cellulite reduction, but also calms anxious nerves. Stroking your skin with a dry brush stimulates nerve endings and activates the parasympathetic nervous system, which triggers a more relaxed state.
11. Drink herbal tea.
Some teas increase levels of GABA, an amino acid that promotes calm.
Take A Break From Your Phone
Constantly checking your phone for the latest notification can overwhelm you, according to Kristine Carlson, co-author of the book Dont Sweat the Small Stuff,” which she wrote with her late husband Richard Carlson.
We are so tied to our technology, she said. Email, text message, checking your Instagram all of that, its very addictive.
Instead, she advised, really unplug from your email or phone and take what Carlson refers to as a golden pause.
By snoozing your notifications, you create the mental space to focus on yourself and how youre feeling. While you focus on yourself, practice breathing slowly, closing your eyes and turning your thoughts toward something youre grateful for, Carlson suggested.
Research backs up this up: Focusing on gratitude has been shown to increase a persons level of happiness.
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.
Need urgent help? .
You May Like: How To Relieve Back Stress
Simple And Proven Ways To De
There is a lot you can do between now and when the world gets to be a nicer place.
We all experience stress at some point in our lives. Whether it is preparing for an exam, going on a first date, getting stuck in traffic, worrying about bills, or making a sales presentation, stress is just a normal part of life.
Granted, stress is worse for some people. In fact, according to the American Psychological Association, stress is a perfectly normal reaction that developed in our ancient ancestors as a way to protect them from predators and other threats.
We still face dangerous predators and threats — work for instance.
Whenever facing a dangerous situation, the body kicks into gear, flooding the body with hormones that elevate your heart rate, increase your blood pressure, boost your energy and prepare you to deal with the problem.
Although its a natural reaction, stress is still a negative force that can have a serious impact on both our professional and personal lives.
For starters, stress can lead to fatigue, headaches, stomach aches, muscle tension, heart attacks and even death. Stress can also cause you to pick fights with the people youre closest to. In short, stress can put a monkey-wrench in your career, relationships and even your life.
Related: 10 Effective Ways to Beat Stress
Make A List Of Things Youre Grateful For
We get it, it can be difficult feel gratitude for anything when it feels like the world is falling down around you. But showing gratitude for the smallest things, like a warm cup of tea or a sunny day can lift your spirits and reduce anxiety, Gail Saltz, MD, associate professor of psychiatry at NY Presbyterian Hospital Weill-Cornell School of Medicine and host of the Personology podcast, tells Health. If possible, start a daily gratitude journal where you list what you’re grateful for that day, turning the stress-relieving habit into a routine.
Don’t Miss: How Does Stress Cause Heart Attack
Managing Unhealthy Habits And Destressing Is Key To Change
Constant stress whether from a traffic-choked daily commute, unhappy marriage, or heavy workload can have real physical effects on the body. It has been linked to a wide range of health issues, including mood, sleep, and appetite problems and yes, even heart disease.
Doctors don’t know exactly how chronic stress affects the heart. Most likely, stress triggers inflammation, a known instigator of heart disease, but that hasn’t been proven. “I think the conventional opinion is that stress is bad for your heart, but the data are much murkier,” says Dr. Deepak Bhatt, director of the Integrated Interventional Cardiovascular Program at Brigham and Women’s Hospital.
Yet stress may influence heart disease in more subtle ways. “Stress does cause some people to act in ways that increase their risk for heart disease,” Dr. Bhatt says. For example, when stressed, people often eat unhealthy food and don’t have the energy or time to exercise. Stress can also lead us into other heart-damaging behaviors, such as smoking and drinking too much alcohol.
Breaking the connection requires both learning to deal with stress and managing unhealthy habits. These five simple tips can help you do just that.
Proven Ways To Relieve Stress In 10 Minutes Or Less
No one stress-relieving strategy will fit each person, Lyons says. So try one strategy for three days. If it still isn’t helping you relax , it’s time to try something else.
“However, first try to figure out what it is about a particular strategy that isn’t helpful. Is your mind wandering? If so, focus on your body with a strategy like exercising or focusing on your breath. Do you lack the motivation to engage in an activity? If so, find ways to lower the barrier to engagement,” Lyons suggests, like meeting a pal for a lunch break walk, so you’ll enjoy the social time as you enjoy the fresh air.
Also Check: How Can You Tell If Your Stressed
Take A Closer Look At Your Stress
Invisible stress is real, and it can build up into chronic stress. Sometimes we dont notice it because its been there the whole time, like a freckle or mole. However, changing freckles or moles are something you want to take the time to check out, right? Stress is the same.
If you notice a change in your patience or find yourself more easily triggered by slight noises or simple mistakes, consider whether you need to take a break and calm your mind, or if theres something bigger at play. Chronic stress can increase your risk for other mental health concerns, such as depression and anxiety.
If these strategies arent giving you tools to cope, try seeking help from a professional.
Identity Your Stress Triggers
First things first, what exactly stresses you out? Do you know exactly what triggers this reaction? How do you react to it,? When you have a few answers, look for possible solutions.
While youre not going to be able to eliminate every stress trigger in your life, you can at least remove the ones that you have influence over.
For example, if your morning commute is your main cause of stress because of traffic, then ask for a flexible schedule where you only have to commute three days week and work two days from home. Another option for a flex schedule would be coming in earlier or arriving later so that you can avoid most of the hectic traffic.
Also Check: How To Deal With Stress Anxiety
Beat Burnout And Get Closer To Your Goals With These Quick Pick
I was inspired to write this blog post when my friend sent me an article from KevinMD.com called Confessions of a Burnt-Out Physician. Having experienced burnout myself, Im keenly aware of the toll it takes on people who are trying to do good work in the world.
Her story has stayed with me as Ive gone on to work with other clients and companies that are having burnout concerns. Most recently, my cousin, who is a critical care nurse, told me that she didnt have time to go to the bathroom in her entire 12-hour shift. My shock quickly faded once I realized that I had done the same thing as a busy attorney. There were many days when I didnt eat, ate late in the day, or ignored my own personal needs in favor of billing more hours.
The way we work is broken when scores of talented people cant attend to their basic human needs. Until larger systemic issues are fixed, these and other stories continue to push me to create stress-relief strategies that can actually be incorporated in one’s super-hectic day.
Here are 10 such strategies to try when you have 5 minutes or less:
Be In The Moment With One Of Your Senses
Sight, smell, sound, and tasteyou’ll be amazed how quickly the stress melts away when you focus on just one of them. Eat something that you crave and savor each bite. Light a scented candle and breathe in your favorite scent. Listen to a beautiful piece of music and let it take you away. Look at something beautiful in your surrounding that makes you stop and stare.
You also can practice the 5,4,3,2,1 technique. Name 5 things you see, 4 things you hear, 3 things to touch, 2 things you smell, and one thing you taste. Engaging your 5 senses is a great way to ground yourself in the present moment and take your focus off your stress.
If one method doesn’t work for you, try another. Learning to cool down takes practice. Be patient with yourself, and you will reap the benefits.
Don’t Miss: How To Reduce Stress Bloating
Memorize This Yoga Routine
Yoga isnt only a popular exercise for all ages, but its also gaining traction for decreasing stress, anxiety, and depression. According to research , yoga interrupts stress by producing an effect thats opposite to your flight-or-fight response.
A simple routine can help lower your cortisol levels, blood pressure, and heart rate. One of our favorite 10-minute routines is by Tara Stiles. This routine starts off with a lot of relaxing swaying.
Embrace Your Inner Child And Play
When was the last time you colored, played hide and seek, or watched cartoons? Dr. Saltz believes that embracing playtime as an adult can be amazing for stress. Bonus points if you have actual kids around to play with. However determining what that is is entirely up to you and your childhood. Dont be afraid to get silly and embrace whatever uniqueness comes to mind.
Also Check: What To Do When Stressed And Anxious
Foam Roll Out The Tension
Sometimes stress becomes physical: It can cause your muscles to knot up. These knots can develop in very specific places that build up over time, which you cant easily unwind via exercise or self-massage. Thats where foam rolling steps in.
Foam rolling adds pressure to those trigger points, signaling your body to increase blood flow to that area and for your muscle to relax. A full-body routine can help promote relaxation the way getting a massage will. Try eight moves here.
Get Mental Health Support In Virtua Primary Care
Virtua Behavioral Health offers mental and behavioral health services in 13 Virtua Primary Care offices throughout South Jersey. To help meet patients’ mental and emotional health needs, our primary care physicians refer their patients to licensed clinical social workers who work within the practice. These licensed professionals provide a range of psychotherapy services, including cognitive behavioral therapy and marital counseling, and treat conditions including anxiety, depression, eating disorders, mood disorders, and substance abuse.
Clean Your Room Desk Or Dishes
Besides removing clutter and giving you relief from a crowded space, cleaning is an effective mindfulness practice. One study found that students who washed dishes had greater states of mindfulness and positive moods.
If you dont have time to clean thoroughly, take this opportunity to organize items or tackle one cleaning task at a time. For example, if you have a load of laundry, use each washing and drying load to time your breaks.
Take A 10 Minute Walk
Exercise is one of the best stress relievers out there. But, not everyone will take the time or have the motivation to commit to a strict workout regiment.
Could you squeeze in a 10 minute walk either first thing in the morning, during a lunch break, or when we get home from work? A short walk clears our heads and boost endorphins, which in turn reduces stress hormones.
You May Like: Does Stress Cause Bed Wetting
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.
Trigger A Pressure Point
Did you know your body practically has a stress-release button? Theres a spot between the tendonsabout two or three finger widths above the center of your inner wristcalled the pericardium 6 . According to Nada Milosavljevic, MD, medical director of BodyLogicMD, applying pressure to this point has been used to prevent postoperative nausea and vomiting and has a therapeutic effect on those dealing with chronic stress and anxiety.
Go Ahead And Leave The Party If You Want To
Some people thrive in social situations like virtual happy hours or trivia night over Zoom. Others…not so much.
If you fall in the latter group, one easy way to relieve stress fast is to get out of that uncomfortable situation . Its okay to prefer small, intimate gatherings with friends, says Dr. Van Niel. And hanging out at a Zoom party is not worth stressing yourself out all night. *Leaves meeting*
Here Are The 14 Best Stress Relievers That Will Have You Feeling Serene And Calm Before You Know It
This tip is no joke. You might feel a little psychotic at first when you force out a fake laugh or smile, but the ridiculous of this exercise will have you genuinely laughing in no time.
Having a giggle stimulates circulation and relieves tension it also fires up the brain and encourages it to calm your stress hormones, releasing positive endorphins instead.
Breathing acts as a pacemaker for our brains, so if you find your mind running wild with stress and worry, it might be time to slow down your breath and concentrate your thoughts.
Taking as little a 30 seconds to breathe deeply through your nose and exhale slowly through your mouth will regulate your brain activity.
A problem shared is a problem halved.
Sometimes when youre bursting at the seams, desperate for how to de-stress, it can help to share your concerns with someone close to you. Bouncing shared feelings off one another is proven to benefit your emotional state.
Watch out, though this might take longer than 5 minutes once you get on a roll. It may also help to quickly write down a list of things that are bothering you if you dont want to tell someone about it.
4. Use aromatherapy.
Ever wondered where the phrase Stop and smell the roses comes from? Well, turns out nature has a powerful role in relieving stress, and its not just roses.
5. Chew gum.
Turns out your go-to nervous habit might actually work!
Don’t Miss: How To Control Stress Hormones