Talk To Someone You Trust About How You’re Feeling
Just talking to someone about how youre feeling can take a weight off your shoulders. Make sure you trust the person, work out what you want to say to them, and then just go for it. If youre finding it tricky, weve got four more steps for talking to someone you trust here.
Move More Eat Well Sleeeeep
Its pretty well-known that exercise lowers stress, reduces anxiety and improves mood. And the good news is: you dont need to run a marathon to get the benefits. It takes just 30 minutes of exercise a day to make a difference. Weve got some tips on how to exercise when you’re not motivated.
Diet and sleep are also really important for your wellbeing. A healthy diet will make you feel healthier and stronger and better able to handle stress, while enough sleep positively affects your mood and stress levels.
Helpful Organisations For Money Worries
It is important if you are worried about your finances and debts that you do not try to deal with them alone. There is a lot of help and support available to you through organisations such as Step Change and Citizens Advice.
You should also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health.
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Mindfulness And Mantra Meditation
Mindfulness is an ancient form of meditation that promotes awareness of whats happening in the moment.
It encourages you to focus on your body, your thoughts, and whats going on around you.
Mantra meditation, on the other hand, is the opposite of mindfulness. In this practice, you place all your attention on a single target, like a mantra, a candle flame, or a phrase.
In both types of meditations, whenever your mind wanders — and it will Smith says — you simply re-focus.
It’s a brain skill, he says. In that in the first 2 weeks you won’t be able to do it very well. Your mind will constantly chatter and distract, and that’s normal, that happens.
But as you practice, youll get better at it.
Get A Hug From A Loved One
Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.
When you hug someone, oxytocin is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation.
So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.
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Spend Some Time In Nature
As previously reported by Health, spending time in nature has a profound effect on our stress levels. According to a study in the International Journal of Environmental Health Research, even spending just 20 minutes in a park does wonders for our well-being. According to research psychologist Kelly McGonigal, PhD, author of The Joy of Movement, incorporating a little nature every day is beneficial to managing your stress levels. Depending on how youre social distancing, getting to a park every day may not be easy, but even a short daily walk outside would suffice and help you clear your head.
What Are Practical Ways To Reduce The Impact Of Stress
Life is often stressful, but there are things you can do to become more resilient and cope with lifes ups and downs.
- Exercise: Regular exercise can relieve tension, relax the mind and reduce anxiety.
- Time management: Developing regular routines and planning ahead can reduce the chaos that can lead to stress.
- Spend time with family or friends: Being with people you find uplifting, resolving personal conflicts, and talking about your feelings can help.
- Look after your health: Maintain a healthy diet, ensure you get enough sleep and avoid using drugs and alcohol to cope.
- Do things you enjoy.
- Change your thinking: Sometimes stress is more about our perceptions or attitudes to a situation than the situation itself. Unrealistic expectations of yourself or others can lead to stress. If you have a tendency to negative thinking, it can help to write down these thoughts, try to come up with a more realistic view and focus on the positive.
- Cognitive behaviour therapy : This involves working with a therapist to change your thinking patterns.
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Tip : Find Sensory Inspiration
Having trouble identifying sensory techniques that work for you? Look for inspiration around you, from your sights as you go about your day to memories from your past.
Memories. Think back to what you did as a child to calm down. If you had a blanket or stuffed toy, you might benefit from tactile stimulation. Try tying a textured scarf around your neck before an appointment or keeping a piece of soft suede in your pocket.
Watch others. Observing how others deal with stress can give you valuable insight. Baseball players often pop gum before going up to bat. Singers often chat up the crowd before performing. Ask people you know how they stay focused under pressure.
Parents. Think back to what your parents did to blow off steam. Did your mother feel more relaxed after a long walk? Did your father work in the yard after a hard day?
The power of imagination. Once drawing upon your sensory toolbox becomes habit, try simply imagining vivid sensations when stress strikes. The memory of your babys face will have the same calming or energizing effects on your brain as seeing her photo. When you can recall a strong sensation, youll never be without a quick stress relief tool.
Take a break from technology
Taking a short hiatus from the television, computer, and cell phone will give you insight on what your senses respond to best.
Types Of Relaxation Techniques
However, a whole range of relaxation practices can help you power down and de-stress.
There’s no one shoe that fits all, Smith says. He points to five or six approaches based on scientific observation and experience that really do work for stress reduction. There are other therapies, too, that you might find helpful. You can do one at a time or you can practice some together.
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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.
When To See Your Gp About Your Stress Levels
If you’ve tried self-help techniques and they aren’t working, you should go to see your GP. They may suggest other coping techniques for you to try or recommend some form of counselling or cognitive behavioural therapy.
If your stress is causing serious health problems, such as high blood pressure, you may need to take medication or further tests.
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Cortisol And Stress: The Basics
Cortisol is one of several hormones the body produces naturally. Cortisol levels do go up when youre stressed. But it doesnt deserve its bad rap.
Cortisol supports overall health, Dr. Lin says. It helps us wake up, gives us energy during the day and lowers at night to help us sleep and rest.
The problem arises when chronic stress keeps cortisol levels high for the long haul. High cortisol levels over weeks or months can lead to inflammation and a host of mental and physical health problems, from anxiety to weight gain to heart disease.
Simple Ways To Relieve Stress And Anxiety
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Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily.
Here are 16 simple ways to relieve stress and anxiety.
Exercise is one of the most important things you can do to combat stress.
It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.
The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who dont exercise .
There are a few reasons behind this:
- Stress hormones: Exercise lowers your bodys stress hormones such as cortisol in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
- Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
- Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
- Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities such as walking or jogging that involve repetitive movements of large muscle groups can be particularly stress relieving.
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How To Calm Your Anxiety Naturally
- Generalized Anxiety Disorder : Symptoms include exaggerated and persistent worry and tension, even when there is nothing to provoke it.
- Obsessive-Compulsive Disorder : Symptoms include recurrent and unwanted thoughts , which are accompanied by repetitive actions to temporarily rid the obsessions.
- Post-Traumatic Stress Disorder : Occurs after one experiences a terrifying event that results in grave physical or mental harm, such as abuse, violence, traumatic accidents or military combat.
- Social Phobias: Symptoms include excessive anxiety occurring in normal social situations. These phobias can be limited to only one fear or a generalized fear anytime one is around others. Specific social phobias include fear of crowds, fear of public speaking and fear of public restrooms.
Here are 8 ways to calm your anxiety naturally.
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.
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How To Cope More Effectively:
There are several exercises that can help maintain perspective and address stress and anxiety in a healthy way.
1. Focus on the physical. It seems simplistic, but we are better able to deal with mental and emotional stressors if were not also physically stressed. That means taking pains to eat regularly and well, sleep an appropriate amount, and limit alcohol intake.
Find ways to be active. Work out with weights, run, or do yoga. The purpose is twofold: to feel better physically, and to gain some temporary distance from stressors.
2. Categorize the issue. Try objectively ranking stressors on a scale of 1-10, with 10 being the most urgent issue you can imagine. You may find your high stress level exists due to the cumulative effect of multiple stressors and that many of those stressors rank quite low individually. If a specific issue ranks only a 2 or 3, is it worth worrying about? Perhaps it can be eliminated from your concerns entirely by taking some simple steps.
3. Break it down. Try dividing a large, overwhelming issue into a series of tasks to be completed over time. Make a list of the steps, and just look at the very next task as you move forward. It will help shrink the enormity of the challenge in your mind.
5. Utilize mantras. There are two that are particularly effective.
I can do this.
That doesnt work for me.
Get In Some Light Exercise
Dr. Saltz recommends doing any form of aerobic exercise for at least 30 minutes, three or four times a week a is great for stress, anxiety, and improving your mood. Some examples of heart rate-boosting activities include a light jog, dance cardio, or sex. She encourages you to find an activity that you find the most fun and stick with it. If possible, squeeze it in before work, during your lunch break, or even make exercise a family activity after work by taking a walk.
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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.
How To Solve Problems
Once you have identified the problems that are leading to stress in your life, this structured problem-solving exercise can help you to find solutions.
This technique has been adapted from Beyond Blue.
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What Is High Blood Pressure
Blood pressure is the force that blood exerts against the walls of the arteries as its pumped throughout your body. This pumping action can be thought of as a heartbeat. Blood pressure is measured in two numbers, one over the other, with the top number being higher than or equal to 120 millimeters of mercury . The bottom number represents how much blood is being pushed through each minute.
A blood pressure reading at or above 140/90 mmHg defines high blood pressure. High blood pressure, also known as hypertension, places undue stress on the heart and other organs by forcing them to work harder to do their jobs efficiently. Over time, high blood pressure can lead to heart disease, stroke, kidney failure, blindness, and erectile dysfunctionamong other life-threatening health problems.
Its important to keep your blood pressure under control by following these tips below!
Coping With Stress And Anxiety
Coping strategies and personal assessment tools to help you manage your stress and anxiety as we adapt the next normal.
- Mental Health and the COVID-19 Pandemic
- Coping with stress and anxiety
As COVID-19 restrictions begin to loosen in Canada and around the world, many are grappling to adjust to new norms for return to work and day-to-day life. At the same time, communities are coping with tremendous loss, grief, and trauma, while facing an uncertain future. to explore our section on grief, loss and healing.
Its normal to feel concerned about whats next and its important to continue using the strategies and tools youve relied on to support yourself and your family in this challenging time.
Here are some ideas that might be helpful. Some might apply to you and some might not or they may need to be adapted to suit you personally, your personality, where and with whom you live, or your culture. Please be creative and experiment with these ideas and strategies.
COVID-19 is a new virus and we are still learning about it. The uncertainty about the virus and the changes that are unfolding can make most people feel a bit anxious. This is normal, and it actually can help motivate us to take action to protect ourselves and others, and to learn more about the pandemic.
Stay informed by checking information provided by experts and credible sources. A lot of information is disseminated about COVID-19 every day, but not all of it is accurate. Some reliable sources include:
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Managing Stress In Daily Life
Stress is not an illness itself, but it can cause serious illness if it isn’t addressed. It’s important to recognise the symptoms of stress early. Recognising the signs and symptoms of stress will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking.
There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively, such as learning how to relax, taking regular exercise and adopting good time-management techniques.
Studies have found that mindfulness courses, where participants are taught simple meditations across a series of weeks, can also help to reduce stress and improve mood.