Do Affirmations Help With Stress
Do affirmations help with stress? They do. My experience has shown me that positive self-talk helps. Affirmations are positive statements that we repeat to ourselves. They can be visualized, as in the case of the classic ones like I am a lovable person or I have unlimited potential, or they may be statements that are repeated silently in ones head such as Im capable and I can do this when one is walking toward a situation that may be a bit uncomfortable.
Positive affirmations for stress can help you to release the stress from your life and start feeling relaxed and focused again. Your senses will be sharper for positive results. You will feel well balanced and can take on the world.
Affirmations can be used with pleasurable activities such as preparing for a trip or a vacation, exercising, or meditating. When Im traveling, I especially like to use positive affirmations with meditation. Sitting alone in my room and visualizing myself in a new place Ive never visited is extremely relaxing. Many times I will visualize myself sitting on a beach listening to the waves as they crash onto the shore.
Affirmations are one of the most popular ways to transform your life. Thats because they use simple statements to change your mindset and beliefs. Affirmations are a great way to reprogram your brain, and the more you repeat an affirmation, the more it becomes a part of your belief system.
Get Your Heart Pumping
Not only will regular exercise relieve stress but it can also improve concentration and mental awareness two things that are vital while studying for your degree. Tiring yourself out with exercise will also improve your sleep, which further reduces stress levels. You dont need to go all-out to get the stress-relieving benefits of exercise, though, as psychologists have shown a 10-minute walk can be as effective as 45 minutes of rigorous exercise. Even better, it doesnt really matter what form of exercise you choose as anything will be beneficial. Getting outside for some cardio would be a great way to boost your mood, but equally a yoga break will help relax the body and mind for your next study session.
You can read more about some great tips for an efficient workout at home.
Tip : Make Quick Stress Relief A Habit
Its not easy to remember to use your senses in the middle of a minior or not so minocrisis. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You dont master the skill in one lesson you have to practice until it becomes second nature. Eventually youll feel like youre forgetting something if you dont tune into your body during challenging times. Heres how to make it habit:
Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.
Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. After a few weeks, target a second stressor and so on.
Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner.
Have fun with the process. If something doesnt work, dont force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming.
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Try Progressive Muscle Relaxation
The American Psychological Association recommends progressive muscle relaxation to combat stress and reduce anxiety.
Surround Yourself With Positive People
You probably have a few people in your life who can make you feel stressed just by being around them. While its not always possible to cut these people out of your life entirely, when youre under pressure try to spend more time with friends and family who are helpful, positive, and will lift you up rather than drag you down
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Make Bedtime A Priority
This one isnt going to be easy since you are a student and all, but going to bed at roughly the same time every night is a fail-safe way to improve the quality of your sleep. Having a bedtime routine is also advised so that the body knows it is about to go to sleep and will relax in preparation. Turn off all electronic devices at least half an hour before sleeping and dont try to study from your bed, as you will begin to associate it with negative emotions such as stress. There are also a few studies that advocate the benefits of napping during the day. If you need a quick recharge, try and grab a quick 20-minute power nap for some people sleeping longer than that makes waking up difficult and can make them feel groggy. So you might want to keep it to just that length of time but it depends on what works for you.
Getting The Most Out Of Yoga
When you’re in a yoga pose, think about how you can unite your body, mind, and breathing. Even a simple pose like mountain pose is a stress reliever when you focus on keeping your breathing slow and even, and visualize yourself as firm and steady as a mountain.
Stay ‘in the moment.’ When we’re under stress, we’re often thinking about what we need to do in the future or what we could have done better in the past . Instead of letting your thoughts wander as you do yoga, think about what your body and breath are doing in this moment. Notice how a particular muscle or area of the body feels. Focus on breathing in slowly as your body stretches tall, and breathing out slowly as you curl up.
Being in the moment like this helps you build your ability to focus and concentrate, which helps in all aspects of life.
Use your breathing when things get difficult. When a yoga pose feels challenging, imagine sending your breath to the area in your body that feels stiff or tight. Does it help? You can use this skill in the rest of your life, too. Whenever something challenges you a tough homework problem, an argument with a parent try to focus on your breathing. You may be surprised by how much better you deal with the situation.
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A Sense Of Calm Offers Us Strength And Resilience Amid The Chaos Of Life
Life throws chaos at us on a regular basiswhether its our finances, our relationships, or our health. In the work world, around 50 percent of people are burned out in industries like health care, banking, and nonprofits, and employers spend $300 billion per year on workplace-related stress.
In response, we just keep on pushing through, surviving on adrenaline. We overschedule ourselves we drink another coffee we respond to one more email. If we stay amped up all the time, we think, well eventually be able to get things done.
But all that does is burn us out, drain our productivity, and lead to exhaustion.
Theres another waya calmer way. Cultivating a more restful, relaxed state of mind doesnt mean well drown under all our responsibilities. Instead, research suggests it will bring us greater attention, energy, and creativity to tackle them. And science also points to simple ways we can tap into that calm state of mind to be more resilient in our chaotic lives.
Listen To Your Favorite Tunes
Surely you have a Spotify playlist to pep you up or soothe your soul. Crank it. Just listening to music has relaxation benefits, one study shows Linnemann A, et al. . Music listening as a means of stress reduction in daily life. DOI: 10.1016/j.psyneuen.2015.06.008 .And if youre not going to bug anyone else, go ahead and sing along. You know you want to.
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Retrain Your Brain For A Calmer Life
You cant control what life will throw at you next, but you can learn to cope with pressurised situations and deal with stress in a healthy way. Making an effort to practise some of these strategies the next time you feel under pressure can help you to feel calm and able to deal with any situation.
Need help managing stress or panic attacks. Talk to our team to help find the right treatment for your situation.
Inhale Deeply For A Relaxing Bubble Breath
My favorite exercise in Brukners book is the Bubble Breath, because it is so simple and calming. Here’s how to do it:
- Breathe in for five seconds, out for five seconds.
- Imagine you have a wand with a bubble on it. When you breathe out, be careful not to pop the bubble.
- Place one flat palm on your heart, one flat palm on your belly.
- Breathe in through your nose and hold your breath for five seconds.
- Breathe out a large bubble through pursed lips, blow out for five seconds.
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Hydrate With Water And Meditate On Water
During the workday, I will often walk a block over to a creek and follow the subtle current with my eyes. Maybe it is because as infants we emerged from water that it has the power to soothe. Water helps in many ways, writes Aron. When overaroused, keep drinking it a big glass of it once an hour. Walk beside some water, look at it, listen to it. Get into some if you can, for a bath or a swim. Hot tubs and hot springs are popular for good reasons.
Focus On The Positives
Always imagining the worst case in every scenario is clinically known as catastrophic thinking and can increase anxiety and feelings of panic.
Rather than dwelling on negative aspects or outcomes, try to spend a few moments thinking positively. If your bathroom has flooded and you have to replace all the flooring, for example, this could be a very stressful situation. Yet try to focus on the fact that it gives you the opportunity to update and renovate, and the repairs should be covered by your insurance.
Staying positive allows your brain to avoid stress and stay calm.
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How To Cultivate A Calm State Of Mind
We know how to become stressed. Most of us are really good at activating our adrenal system and getting wound up. The question becomes, then, how do you wind down? Research suggests several practices that not only feel good but also put us into a calmer, more relaxed statea state from which we can cope better with whatever life throws at us.
1. Breathing. Jake, who appears in my book The Happiness Track, was a U.S. Marine officer in charge of a Humvee on a convoy across Afghanistan, when his vehicle drove over an improvised explosive device. After the explosion, he looked down and saw that his legs were severely fractured below the knee. In that moment of shock, terror, and pain, he remembered a breathing exercise that he had read about for extreme wartime situations.
It allowed him to do his duty, which was to check on everyone else in the vehicle. It gave him the presence of mind to give orders to call for help, and to then tourniquet his own legs and prop them up before he fell unconsciouswhich saved his life.
Our breathing is a powerful way for us to regulate our emotions, and it is something we take for granted. Through your breath, you can activate your parasympathetic nervous systemthe calming response in your body.
Gain Power And Calm With A Superman Pose
If you do Bikram yoga, the Superman pose is basically the full Locust position , except the arms and the hands are stretched out in front of you, not to the sides. You lie on your belly on the floor and extend your arms in front of you. At the same time, you extend your legs behind you and hold them straight out. Hold that pose for 10 seconds. Its a great exercise if you are groggy, overexcited, distracted, or antsy.
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Good Daytime Habits For Relieving Nighttime Stress
In addition to relaxation techniques, there are steps you can take during the day to relieve stress at night. A common aid is to exercise during the day. In addition to other health benefits, daytime exercise has been linked to better sleep in patients with generalized anxiety disorders. Exercise can also assist with issues such as insomnia. Another strategy for sleep hygiene overall is to wake up at a regular time. Even on the weekends, research shows that consistent wake times are an important component of sleep hygiene.
Keep in mind there is no exact schedule for how quickly youll be able to feel less stressed and anxious before going to sleep. However, consistent practice of relaxing techniques can help long-term. If you have questions or concerns about which strategy or strategies are right for you, consult your physician.
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Recognize And Accept All Emotions
Turovsky says kids and teens need to understand that coping skills do not mean that all negative emotions, such as feeling unhappy, irritated, frustrated, deflated, or anxious, will be eliminated. Instead, coping skills should allow them to recognize these emotions, label and validate them, and engage in behaviors to ease them.
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Stress Relief Tips For Keeping Your Calm During Covid
Stress Relief Tips for Keeping your Calm During COVID-19 Quarantine
The outbreak of the coronavirus has caused a very stressful environment not only are loved ones in danger of being affected, but millions of people have been laid off as a result of the virus outbreak. Being in self-quarantine can be particularly stressful for those who suffer from mental illnesses such as depression or anxiety. However, in this chaotic time, its important to take care of yourself as best as you possibly can. Such a pandemic can cause feelings of being out of control, which can be particularly stressful. Some people may experience changes in sleeping or eating patterns, difficulty sleeping or concentrating during this time. Taking care of yourself, your friends, and your family can help you cope with stress. Here are some tips on how to relieve stress while in quarantine.
TAKE A BREAK FROM THE NEWS
We all know that the coronavirus continues to spread, and it seems to be all that the media is focusing on at the moment. This news can be very upsetting and stressful to hear day after day. Taking a break from social media and the news can be a good way to distract yourself for a while. Its important to take this situation seriously and stay informed, but becoming obsessed with the news regarding the virus can be seriously detrimental to your mental health.
Take a break, the news will still be there tomorrow.
TAKE CARE OF YOUR BODY
MAKE TIME TO UNWIND
CONNECT WITH OTHERS
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Music Therapy Heals The Body Mind And Soul
From the earliest days of civilization, music has been used to heal the body and soul, and to express what is difficult to articulate in words. Victor Hugo once said, Music expresses that which cannot be said and on which it is impossible to be silent. Therapists have tapped into the healing power of creative lyrics and the composition of notes to design music therapy programs for persons struggling with depression.
Stress Is Just Mysterious Because You Dont Understand It
Its a warm, gorgeous day.
Youre resting at your work desk, working with that super excellent job, sipping your coffee, and also delighting in every minute of it. You seem like nothing can distress you today.
Instantly, a spider drops down on your hand, creating you to raise and suddenly blare. Your heart rate skyrockets, adrenaline floods your body, as well as your brain, initiating the fight-or-flight action.
After a couple of moments, when you catch your breath and calm down, you understand: Huh, it was just a crawler. You manage the pest, go back to your desk, and happen with your day.
Pretty basic, ideal?
For many people, yes. Nevertheless, crawlers gross most of us out, especially if they unexpectedly go down on you like a well-trained crawler ninja.
Nevertheless, a person with arachnophobia an extreme and unreasonable worry of crawlers will have far more radical feedback. If this same occasion occurred to them, they would likely experience complete dread, nausea, and lack of breath, potentially having an anxiety attack. They would undoubtedly lack the space and reject ahead back.
You might assume they are merely overreacting, which they need to grow up. However, such drastic feedback is an anxiety problem. This implies that the anxiety of a regular individual has been infused with steroids.
Understanding what anxiety is, what it isnt, and just how it can escalate over time is vital for conquering it.
How would you define anxiety in one sentence?
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