Wednesday, September 28, 2022

How To Reduce Stress Quickly

Take A Bathbut Not A Bubble Bath

How to Reduce Chronic Stress (Quickly)

Self-care advocates constantly talk up the relaxation benefits of a hot bubble bath, but science tells us that floating in a pool of water can be great for stress relief, as well.

Floatation-REST is a specific type of water therapy that involves floating on your back in a pool of water saturated with Epsom salt. In one 2018 study in the journal PLos One, researchers found that floating in an Epsom salt pool for one hour reduced anxiety in people with anxiety and stress disorders.

Feel free to search out a spa near you that has one of these Epsom salt pools, or go ahead and relax in a tub filled DIY-style with water and Epsom salts.

Listen To A Relaxing Song

Emmeline Edwards, Ph.D, Director of the Division of Extramural Research at the National Institutes of Health, said music therapy can also be a great way to relax wherever you are.

The auditory cortex is connected to other areas of the brain that are connected to our reward system, motor systems, centers for motivation and emotion regulation, Edwards said.

In fact, research shows music can help people dealing with stress-related disorders, mild depression and anxiety.

How To Relieve Stress: Sound It Out

Youve heard the om sound yogis make when they meditate, right? Well, Joshi says using a buzzing sound is another way to use your voice to calm yourself when youre stressed. Bhramari, a humming bee sound, can be done by closing the eyes and making the humming sound like a bee, she says. These sound vibrations calm down the thought waves and relax the entire nervous system. External sound frequency resonates with the internal rhythm of the body and mind, creating peace and tranquility within. Research from India has shown Bhramari to improve cardiovascular patterns. Press your ears closed for an even stronger vibration. Check out these other ways to unwind that dont involve booze.

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Point Your Brain At A Problem

If the stress is more mental than physical and you feel your mind looping around itself, give yourself a discrete task, such as organizing your shoes or doing a word puzzle. When youre stressed, your brain may be saying, weve got a problem to solve so it keeps spinning. Thats a good time to engage your mind, says Kissen. If you give it a task to focus on, youll feel calmer and be better able to deal with whats actually stressing you out.

How To Relieve Stress: Unclench Your Muscles

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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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How To Relieve Stress: Check Your Thoughts

When your thoughts start to spin out of control during a stressful moment, stop and reframe your thinking. By your choice of perspective, you direct how your body will respondin fight or flight, or in creative choices and solution-based responses, says Lauren E. Miller, stress relief and personal excellence expert and the author of 5 Minutes to Stress Relief.

If youre stressed about something you fear happening, such as Im not going to get this project done and then my boss will fire me, think instead of what a great opportunity it is to show your boss youre a hard worker. Resist the urge to cast yourself as the main character in dramas that have not even occurred, Miller says.

Also, instead of asking why something is happening, ask what you can do to fix it. Asking why pitches you in an endless loop of questions, whereas asking what sets you into problem-solving mode, says psychologist Deborah Serani, award-winning author of Living with Depression and a psychology professor at Adelphi University. Moving forward instead of being lost in the circle of worries and whys helps to reduce stress. Try these simple mindfulness stress relievers.

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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.

Read Also: Why Am I Always Stressed For No Reason

Quick Stress Relief On The Go

In traffic. Play music or listen to an audiobook. Take a different route to see something new. Do neck-rolls at stoplights. Sing in the car to stay awake and happy.

Public transportation. Take a break from reading, cell conversations, and music to tune into the sights and sounds around you. Try noticing something new, even if youre on the same old bus ride.

Running errands. Wear a special perfume or lotion so you can enjoy it while you rush from place to place. Carry a stress ball in your pocket. Take a mental snapshot or postcard at each destination.

Waiting in lines. Instead of worrying about time slipping away, focus on your breathing. People watch. Chat with the person ahead of you. Chew a stick of minty gum.

Benefits Of Learning To Manage Stress

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Learning to manage stress effectively is crucial for your long-term health and well-being. Here are four of the main benefits of using stress management techniques:

  • A stronger immune system. Stress weakens the immune system and makes you more vulnerable to illness. Relaxation and stress reduction help strengthen your natural defenses.
  • It is easier to maintain a healthy weight. Stress can cause us to eat or drastically reduce our appetite. And it doesnt usually have us reaching for the salad. Instead, we go for junk food loaded with sugar, saturated fat, and salt. This reaction to stress can cause weight gain. But reducing your stress levels can help control your appetite and cravings.
  • Better sleep. Stress makes it difficult to sleep due to the excess adrenaline it releases into the bloodstream, causing muscle tension. Stress management can increase endorphins, which help with muscle relaxation and promote sleep.
  • Improved mood and relationships. Stress can cause you to be moody and irritable. These attitude changes affect the way you react to those nearest to you. As a result, it can put a strain on your relationships. Reducing your stress levels can help restore balance.

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    How To Relieve Stress: Shake It Off

    Stressed? You can literally shake it off. In Africa and other cultures, shaking therapy is used for emotional healingliterally shaking off your perceived emotional threat of fear, self-doubt, or worry, Miller says. Next time you find yourself emotional because of a specific situation that sideswipes you in life, imagine the irritation beading up on your body and start shaking it off from your feet all the way up to the top of your head. Picture an animal shaking off after getting out of the water, and use the shaking as a release of the emotional attachments causing you stress. Plus, most of the time when I use this technique, I end up flipping my frustration into laughter, which is always a great endorphin mood booster! Miller says. Here are more proven ways to boost your mood.

    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 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.

    The Benefits Of Focused Meditation

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    In this style of meditation, what youre really doing is exercising your mental muscles. Your brain is highly affected by dedicated and concentrated meditation practice.

    Scientists have performed countless studies on focused meditation and have found that active meditators have more gray matter volume in their brain and, therefore, offsetting the cognitive decline that comes with aging. So, not only does practicing focused meditation help you learn how to focus better on certain tasks, but it also improves similar functions, such as memory.

    Likewise, it helps in reducing symptoms of depression and anxiety, which our society is currently crippled with. By settling your attention on an object, you are essentially building your ability to observe your thoughts and sensations from a place of objectivity. This allows you to detach from negative self-talk that is often the breeding ground for depression and other mental illnesses.

    From a guided meditation for focus to practicing it yourself, daily meditation for focus comes with several benefits:

    • Itll reduce stress
    • Helps you to focus on the present moment
    • Increase your creativity and imagination
    • And boost your patience and tolerance for things.

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    Why Is Stress Management So Important

    Its normal to face stressful situations in life. Everyday stressors include everything from the daily commute to paying your taxes.

    Stress affects everyone. The important thing is to learn to manage it so that our stress levels dont become overwhelming.

    Symptoms of stress

    • Increased bodily tension
    • New or heightened obsessive/compulsive behavior

    You may experience one or two of the above symptoms while your friend is grappling with five of them. Both responses are entirely normal but require different stress management techniques.

    Look At Your Lifestyle

    The choices you make about the way you live affect your stress level. Your lifestyle may not cause stress on its own, but it can prevent your body from recovering from it. Try to:

    • Find a balance between personal, work, and family needs. This isn’t easy. Start by looking at how you spend your time. Maybe there are things that you don’t need to do at all. Finding a balance can be especially hard during the holidays.
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  • Have a sense of purpose in life. Many people find meaning through connections with family or friends, jobs, their spirituality, or volunteer work.
  • Get enough sleep. Your body recovers from the stresses of the day while you are sleeping. If your worries keep you from sleeping, keep a notepad or your cell phone by your bed to record what you are worried about√Ęto help you let it go while you sleep. For example, if you are worried you might forget to run an errand the next day, make a note so that you can stop worrying about forgetting.
  • Adopt healthy habits.Eat a healthy diet, limit how much alcohol you drink, and don’t smoke. Staying healthy is your best defense against stress.
  • Exercise. Even moderate exercise, such as taking a daily walk, can reduce stress.
  • Recommended Reading: How To Stress Yourself Out

    What Is A Vitamin Injection

    A vitamin injection is exactly what it sounds like an injection performed by a medical professional that gives you a vitamin boost. There is a myriad of injections offered that can help improve your health including an anti-stress injection with GABA.

    An anti-stress injection with GABA is a vitamin injection designed to help you cope with the physical effects of stress and anxiety. This is invaluable when you consider how your body becomes more vulnerable during long periods of stress. For example, did you ever get sick easily during finals season or when quarterly reviews were around the corner?

    Anti-stress injections help control your symptoms of stress resulting in a calmer and less irritable you. Its the emotional fatigue of stress that ends up hurting us physically, so tackling this early and often is the best way to prevent long term health problems that result from stress.

    An anti-stress injection is perfect for tight and overworked schedules Compared to taking time to exercise until you feel better or force yourself to stop working. You only have to step in for a quick shot.

    A vitamin injection doesnt just quickly relieve stress in the moment but also works as a preventative measure from future ailments by tackling the side effects that cause damage over long periods of time.

    Get In Some Light Exercise

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    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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    Tense And Relax Your Muscles

    One of Dr. Saltzs favorite de-stressing techniques actually involve tensing your muscles, holding them in that tense position for 5 to 10 seconds and then releasing, creating a near instant feeling of relaxation. This practice reduces stress through the mind-body connectionwhen we’re feeling very stressed, we tense up our bodies, says Dr. Saltz. And when we tense up our bodies, it reinforces the message to your mind to be stressed. It’s a signal of physiological arousal. Doing what you can to relax your body helps relax your mind.

    How To Relieve Stress Quickly: 1

    Sure, a yoga retreat, beach vacation or spa treatment would be nice to take whenever you start to feel stressed. But most people have to determine how to relieve stress quickly without those dreamy options. With a few easy techniques, you can actually learn how to relieve stress quickly and by taking your stress level down a notch or two in just one minute and without spending a dime. Try these burnout-busting techniques for quick results and youll be feeling less stress in no time.

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    How Do You Measure Your Stress Level

    Sometimes it is clear where stress is coming from. You can count on stress during a major life change such as the death of a loved one, getting married, or having a baby. But other times it may not be so clear why you feel stressed.

    It’s important to figure out what causes stress for you. Everyone feels and responds to stress differently. Tracking your stress may help. Get a notebook, and write down when something makes you feel stressed. Then write how you reacted and what you did to deal with the stress. Tracking your stress can help you find out what is causing your stress and how much stress you feel. Then you can take steps to reduce the stress or handle it better.

    To find out how stressed you are right now, use this Interactive Tool: What Is Your Stress Level?

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