Spend Time With Friends And Family
Social support from friends and family can help you get through stressful times.
Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.
One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called tend and befriend, and is the opposite of the fight-or-flight response .
Keep in mind that both men and women benefit from friendship.
Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety .
Having strong social ties may help you get through stressful times and lower your risk of anxiety.
Its hard to feel anxious when youre laughing. Its good for your health, and there are a few ways it may help relieve stress:
- Relieving your stress response.
- Relieving tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood.
A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted (
Try watching a funny TV show or hanging out with friends who make you laugh.
Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.
Not all stressors are within your control, but some are.
One way to do this may be to say no more often.
Guided Imagery Or Visualization
Imagine yourself lying on a sandy beach with a soft breeze gently stirring the warm air. Use your senses to smell the saltwater and feel the sun as you transport yourself there. Thats guided imagery or visualization.
It uses the power of your mind to change your focus to a peaceful time or event.
If were in a stressful situation, you know, just shifting our mind and focusing on a time when we were really, really relaxed is an effective way to calm down, Brown says.
Fight Stress In Your Life Today
We can learn to reduce stress quickly and at the moment as well as preparing ourselves for the day with stress management techniques. Each of these techniques can be related to different ways we are exhibiting stress in our lives.
And so, be mindful of how you are experiencing stress. Is our mood changing? Try breathing, meditation, or yoga. Is our body starting to hurt? Try walking, essential oils, or napping.
As we learn to fight stress in different ways, we will begin to unlock more happiness, calmness, and freedom in our lives.
Previously published on February 23, 2020, with Publishous on Medium
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What Will A Doctor Do If You Have High Blood Pressure
High blood pressure treatment Additionally, your doctor may prescribe medicine to lower your blood pressure. These are called antihypertensive medicines. The goal of treatment is to reduce your blood pressure to normal levels. Your doctor may prescribe medicine thats easy to take and has few, if any, side effects.
How To Relieve Stress: Say Thank You
When stress attacks, it can feel like your whole world is crashing down. Remind yourself whats good in your life with a quick gratitude round-up. Studies show gratitude techniques like counting your blessings can be a significant stress reducer, Serani says. Gratitude research reports that those who utilize daily gratitude reflections have higher levels of positive emotions, life satisfaction, vitality, optimism, and lower levels of depression and stress.
Reminding yourself of the good things in life can put stress in perspective. Studies show that cultivating an optimistic mindset can help you maintain a positive mood, Whitaker says. When you are positive and grateful, you are able to handle difficult situations better. Just look out for these stress relievers that actually backfire.
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Recognize The Signs Of Stress
Stress, like many things, is easier to deal with when we catch it early. So, being aware of how stress shows up in your body and mind means you can use stress-relieving strategies before your stress gets out of control.
Common symptoms of stress include:
- Irritability or anger
- Gastrointestinal issues
- Insomnia or trouble staying asleep
- Excessive worrying
- Muscle tension
- Lack of sex drive
- Trouble concentrating
- Feeling overwhelmed
You may also find it helpful to identify situations that you regularly find stressful and behaviors that you engage in when youre stressed .
Get Up Move And Breathe
When it comes to reducing your stress immediately one of the easiest and fastest things you can do is to literally get up and move.
Staying in the same place, in the same position and in the same zone is just going to make your stress worse.
Using something like physical movement acts as a pattern disrupter and forces your brain out of its stressful spiral.
Get up, move from where you are to a different place and focus on your breathing. Bring your attention to your breath, focus on slowing it down, relaxing your shoulders, and breathing deep into your belly.
Even better if you can go outside and face the sun .
Just simply moving your physical presence to another location can sometimes be enough to break a negative and stressful thought pattern.
Take the opportunity to shake out your arms and legs and roll your head around, stretching your muscles and always focusing on big deep breaths.
Feel better yet? You should!
These little stress busters may seem incredibly simple but they are powerful.
When you are aware of stress, what it is, what causes it, and what it looks like in your body, its easier to recognise when its happening and takes steps to reduce stress immediately.
Take the time to do just one or two of these things from the list during your day and see how much of a difference it can make.
This post was originally published on Project Hot Mess and has been revised and shared with permission.
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Develop A Positive Self
The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren’t helpful. If you’re constantly thinking things like, “I don’t have time for this,” and “I can’t stand this,” you’ll stress yourself out.
It’s important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.
Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.
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.
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These Fun And Effective Ideas Will Help When Anxiety Is Getting The Best Of You
I dont know about you, but even in normal, not particularly chaotic times, I know when Im stressedmy shoulders tense up and fuse with my ears, my digestion gets wonky, and according to my boyfriend and kids, I become especially delightful to be around. Stress looks different for different people, but its usually some version of your brain and body crankily pushing back against all youre trying to manage.
The question is, what can we do to relieve stress, especially if were stuck inside? Because not to stress you out further, but both chronic and acute stress can have negative impacts on our health, and can lead us to engage in less-than-wise escapist habits.
When we think about the body on stress, its really fuel for the fight-or-flight response, says Debra Kissen, Ph.D., the co-chair of the Anxiety and Depression Association of Americas education committee and co-author of Rewire Your Anxious Brain For Teens. This is helpful when we have to get in gear to, say, lift a car off a small child or flee an ax-wielding horror movie villain. Its just that when our brain continues to feel that were in danger when were not, that stress starts to create all kinds of physical and emotional problems. Add anxietydread and worry about what may happen nextand that doesnt help our stress levels.
Thats why we asked the experts for their best stress-relieving activities that you can have at the ready, even if you cant get outside.
Communicate To Loved Ones
Stress can be relieved quickly by talking to a friend about your concerns. Using this method is the best way to get rid off stress. When you talk to your loved ones, they can help you sort out your problems even though they can provide you with creative solutions to your mistakes. Talking with a friend or family member can help you to complete tasks more rapidly and effortlessly.
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Practice Reframing By Using Past Unwanted Circumstances
Get a piece of paper and write down this exercise:
Practice this with as many unwanted experiences from your past as you can. The more you practice, the more you train your new thought patterns, and you end up breaking your old thought patterns that have created much of your unwanted stress in the past.
How To Relieve Stress: Unclench Your Muscles
You might not realize it, but when youre stressed, every muscle in your body tenses up. Taking a moment to recognize this and actively relaxing each part of your body can help. According to Whitaker, common stress-storing places are the jaw, neck, shoulders, back, and stomach.
The Instant Relaxation Technique is a deliberate tightening of the entire body, starting from the toes to the head region, and letting it go instantly, Joshi says. This is an effective way to become self-aware of our muscles and letting go of stress very quickly. While you do this, picture all the negative emotion and tension leaving your body. Look out for these 8 silent signs stress is actually making you sick.
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Pampered Yourself With Body Massage
I know youve had a hectic week and dont have time to chill thats why your body is so stressed and unresponsive. Taking a body or hand massage rapidly relaxes you and soothes your thoughts. It has a calming effect on both your body and your mind. Getting a good massage will help you feel better all over.
Look At Fractal Shapes In Nature Or Art
Nature has long been associated with relaxation, but research over the past few decades has shown that art and computer images that mimic certain natural patterns can have a similar effect. Fractals, shapes that repeat on finer and finer scales, are often found in nature. They seem particularly pleasing to the human eye, and looking at them has been found to reduce physical signs of acute stress.
Branka Spehar, a psychology professor at the University of New South Wales in Australia, and her collaborators found that Jackson Pollocks iconic paintings are also fractals. This helps explain the immense popularity of these and similar art and architecture over the years. Humans prefer lines that are neither straight nor smooth, with moderate level of complexity, she said.
Our affinity for fractals probably came through evolution, because there are no perfect shapes or straight lines in the natural world. Everything you see in nature has some imperfection, Spehar said. And a dose of imperfection is calming, like in Japanese wabi-sabi, the aesthetic and worldview that emphasizes the acceptance of imperfection and impermanence.
Whenever possible, spend time in nature to reduce stress. Short of that, mimic natural effects by looking at perfectly imperfect fractals. As singer-songwriter Leonard Cohen put it: There is a crack, a crack in everything. Thats how the light gets in.
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Write Down Everything You Have To Do
“Writing gives form to your ideas and gets them out of your head, freeing up bandwidth and preventing you from crashing your browser like a late night downward spiral on Wikipedia. Getting important ideas down alleviates the stress of losing your thoughts to time or an overcrowded mind,” says writer Gregory Ciotti of Help Scout.
So, if you haven’t already, put everything you have to do down on paper. Then, tackle each assignment one at a time, rather than trying to do all of it at once.
Did You Know That You Can Reduce Your Stress Immediately With Simple Vocal Techniques Here Are Two Quick Techniques You Can Try Out Today
Youre in a state of tension, stress, fear, worry, or anxiety-and what happens? Your shoulders naturally raise to protect the vulnerable throat and neck.
In many cultural traditions, the throat represents the center of creativity, self-expression, and communication. Its also the conduit between your body and your head/mind, representing the link between your thoughts and feelings, or the Mind-Body Connection.
When you create more freedom in your throat and neck, you open your ability to express yourself more effectively and generate a greater sense of confidence and well being.
The musculature of the throat is incredibly complex, and I think very beautiful with all its fine, interwoven connections that allow us such flexibility of movement. We often take for granted that freedom of movement until we spend too many hours at the computer, or experience high stress levels – then we sure do notice that tension in our throats, necks, and shoulders.
Since theres no machine at the gym to exercise your neck and throat , you can use your voice to release the tension in your throat and really, your entire body.
Here are couple of techniques you can try out today and feel free to let us know what you notice.
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Listen To Soothing Music
Listening to music can have a very relaxing effect on the body.
Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too .
Nature sounds can also be very calming. This is why theyre often incorporated into relaxation and meditation music.
Use An App To Help You Learn How To Meditate
There are many free meditation apps out there that can help you tune out for the five minutes you need to relax.
Popular apps like Headspace or Insight Timer have hundreds of guided meditation options that can help you deal with any emotion you may be feeling. Research suggests meditation can help ease anxiety and depression.
Nick Allen, a psychology professor and director of the Center for Digital Mental Health at the University of Oregon, suggests you try to build a meditation practice when you’re not feeling stressed. The more you work beforehand, he said, either by yourself or with a professional, the better results youll see when youre in a pinch.
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Do Progressive Muscle Relaxation
Years of research have found PMR helps reduce anxiety and calm breathing. Lie down and relax, and then tighten, hold and then release each muscle in your body, one at a time, starting with your toes and moving up to the crown of your head. Do this slowly and methodically, and dont forget the muscles of your face. It may be more relaxing to listen to someone else walk you through the exercise. Visit this link to find audio, video, and scripts that you can record and then playback to yourself.
How To Relieve Stress: Say A Mantra
Words can be great stress relievers. One technique to quell sudden stress is to repeat a phrase from which you draw power and strength. Think positively about releasing what is bothering you by repeating a positive mantra that uplifts you such as, I am at peace,All is well,I choose to think thoughts that serve me, or I love and believe in myself fully,’ says Carol Whitaker, life transformation expert and the author of Ridiculously Happy! The Secret to Manifesting the Life and Body of Your Dreams.
This too shall pass is another good one. Repeating a mantra is actually a type of meditation that can make you more resilient to stress, according to research published in the European Journal of Integrative Medicine. You can place reminders of your mantras near the places you tend to get stressed, like your workspace.
I actually keep a file on my computer of great quotes and inspiring sayings. So when Im feeling overwhelmed by lifes struggles, I clip them to my screensaver, post them on my social media, and even print them out to put on my refrigerator or desk, Serani says.
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