Tips To Relieve Stress And Anxiety
Being always anxious can be unhealthy, while until now, the stigma about mental health is still present. Yet, did you know that stress and anxiety are one of the mental disorders having the highest prevalence in the US?
As sighted by NIMH, around 19.1% of U.S. adults are suffering from an anxiety disorder, and most of them are females, which is 23.4% more than their opposite gender. Meanwhile, around 31.1% of US adults were reported to experience some symptoms of anxiety in their lives. As for the latest edition of the Diagnostic Statistical Manual of Mental Disorders or DSM-V, anxiety disorders come with different types, but they share the same hallmark, which is the excessive fear and anxiety and related behavioral disturbances.
Anxiety and fear are different concepts. For instance, DSM-V differentiates fear as emotional response to a real or perceived imminent threat from anxiety, as the anticipation of future threat. Such disturbances can impact different areas of your functioning such as your school, work, and even your overall personal and social life. Thus, you may need some anxiety relief.
A Daily Ritual That Will Help You De
For many, stress is an accepted part of daily life, whether its triggered by a mile-long to-do list at work, a schedule packed full of family commitments or the stream of never-ending bills in your mailbox .
Research suggests that over the past decade there has been a sharp rise in mental-health related issues, like stress and anxiety. A survey conducted by the American Psychological Association found that 31 percent of respondents saw an increase in their stress levels in 2016 and 2017, with 20 percent reporting experiencing extreme stress.
Poppy Jamie, entrepreneur, TV personality and creator of the mindfulness app Happy, Not Perfect, is no stranger to the severe health effects of a high-stress lifestyle.
started for me at a young age, because my mother is a psychotherapist and my father is an entrepreneur who suffered from severe stress and anxiety, says Jamie. As she entered the workforce, Jamie began to struggle with stress-related health issues of her own. I was a TV host for seven years and I started my own business and I was trying to do so much, I was very much my fathers daughter feeling stressed and anxious, she says.
We are have these up and down emotional lives but werent given the tools to be able to deal with it.
Hannah Douglas Growth Lead
What do you do to de-stress? Take a walk, even if its just five minutes. Theres no point sitting at your desk stressed. You get nothing done. So you may as well be productive, go for a walk to clear your head, and get you closer to being productive at work!
Favorite technique for stress relief:Box breathing. Breathe in for four , hold for four, breathe out for four, hold for four repeat five times.
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Snuggle Your Face In Your Dog’s Fur
Or say a simple prayer to yourself, or lace up your shoes for a quick walk, or run. The point: Do something that makes you feel relaxed, says Dr. Van Niel. It’s also important to remember that everyone is different, so what is a relaxing activity for you might not be so for someone else.
“For some, this is a quick workout, but for others, it’s a meditation session,” says Dr. Van Niel, adding that reading a favorite book might also be an option. Figure out what works to calm you down, and have it in your back pocket for particularly stressful days.
How To Respond Optimally To Stress And Anxiety
Simple tools to spiral up and feel better
According to emerging research in neuroscience, Anna and Megan could reframe that stressful moment as a positive situation. The ineffective circuits that ramp up stress are more open to reconsolidation when we are stressed.
Research conducted by Joseph LeDoux and his colleagues at the Emotional Brain Institute, New York University, has shown that stressful situations unlock ineffective circuits, presenting an opportunity to change them.
Given that Anna and Megan can’t turn back the clock and prevent that stressful situation from occurring, they can choose to make good use of that stress. Anna can use the EBT tools to process negative emotions, so she feels better and, at the same time, improves her wiring. Megan can be a warm presence for her as she uses them, and will benefit, too.
If Anna and Megan understood the neuroscience of stress and the knew how to use the tools, their conversation might go something like this:
Anna: Megan, did you get triggered?
Megan: Yes. I am totally stressed. My whole body is shaking.”
Anna: Im sorry it happened.
Megan: Me, too.
Anna: Do you want to use the tools?
Megan: Yes, will you listen to me?
Anna: Sure. I want to spiral up with you.
Megan: Its just a wire.
Anna: I know. I want to rewire it.
They would go to the café and after the server brought their tea, Megan would listen while Anna used one of the EBT tools.
The power to spiral up!
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Make Time For Leisure Activities
Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.
But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.
Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.
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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Use Essential Oils Or Scented Candles
The refreshing scent of essential oils and scented candles can have a relaxing effect on your mind, stimulating the smell receptors in your nose and sending positive signals to your brain!
Functioning as forms of aromatherapy, certain scents and essential oils may have compounds that help release stress and calm nerves.
One such example is lavender oil, which can help target the limbic system, the part of your brain that controls emotions.
Now that you know these handy tips on how to release stress, its time to start practicing them in your daily life! However, if you still cant seem to get a handle on your stress levels, getting some mental health advice could help.
Stress Vs Chronic Stress
According to Medline Plus, in an article on stress, there are 3 different types of stress:
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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.
What Is Art Therapy
Art therapy is a form of mental health treatment using media and the patients creativity to therapeutically process and understand emotions while creating art. This form of therapy is used to help deal with many issues, from rehabilitation to processing past trauma, and usually includes a licensed therapist. But there are art therapy exercises that you can practice on your own.
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Accept The Things You Can’t Change
Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.
“If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.
“In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”
How To Calm Stress
This article was co-authored by Trudi Griffin, LPC, MS. Trudi Griffin is a Licensed Professional Counselor in Wisconsin specializing in Addictions and Mental Health. She provides therapy to people who struggle with addictions, mental health, and trauma in community health settings and private practice. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.There are 21 references cited in this article, which can be found at the bottom of the page. This article has been viewed 22,278 times.
Stress is a common side effect to worry or anxiety. When things aren’t going well, or something isn’t quite right, you might start to feel stressed. If you are feeling stressed, there are several things you can do to relax yourself quickly. When facing longer term stress in your life, you can use different strategies to reduce stress and remain calm.
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Practice Progressive Muscle Relaxation
Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths.
Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes.
With practice, you’ll learn to recognize tension and tightness in your muscles and you’ll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body.
Procrastination As A Mental Health Symptom
The source of procrastination sometimes runs a little deeper than a difficulty regulating emotions.
If you live with anxiety, for example, you might spend a lot of time worrying about what specific tasks involve or feeling nervous about what could go wrong. These kinds of fears can absolutely lead to delay.
The link between anxiety conditions and perfectionism can also play a part in procrastination. When you dont believe you can do something perfectly, you might feel anxious about doing it at all and continually put it off instead.
Depression, which often wears away at energy and self-worth, can also involve procrastination. You might neglect certain responsibilities because you cant muster up the motivation to complete them, or because you doubt yourself and your skills.
Procrastination can also result from
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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.
Clem Lvecque Data Scientist
Best tip to help others de-stress: Call one person who makes you feel better and ask them to take you on a walk, change your mind, or talk to you about something else than what makes you feel stressed.
Favorite tool for stress relief: Any skincare product. Forcing yourself to spend five minutes morning and evening to take care of yourself no phone no one else around is such a game-changer.
Anything else youd like to add? Stress is different from anxiety. Anxiety is not something everyone experiences or should experience. If you start feeling anxious, it might be worth seeking professional help. Stress can be good too, it can be motivating as long as it doesnt turn into anxiety. But anyhow, you got this friend.
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Take A Bathbut Not A Bubble Bath
Self-care advocates constantly talk up the relaxation benefits of a hot bubble bath, but science tells us that just 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. Floating in an Epsom salt pool for one hour reduced anxiety in people with anxiety and stress disorders in one 2018 study in the journal PLos One.
Feel free to look for a spa near you that has an Epsom salt pools, or go ahead and relax in a tub filled DIY-style with water and Epsom salts.
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.
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Find Your Pause Button
After experiencing times of great change, high demand, or significant loss, its essential to press pause and rest. Often creating time and space for rest means saying no to invitations and requests for help, at least temporarily, says Callahan. Consider spending quiet time daily: contemplation, reflection, and breathing fosters resilience and calm.
How Art Can Help Relieve Stress
Excessive stress is nothing new to many people across the country, both young and old. Whether its a busy home or work life or youre dealing with mental or physical health issues that are putting you on edge, there are alternative forms of treatment that may help relieve your stress.
Art therapy has been used as a positive stress reliever for years. Nowadays, its benefits are becoming more and more well known, making art a common choice as an alternative way to help deal with stress and other mental health conditions. Art plays a different role in every persons life in an intricate way, allowing many people to process emotions and reduce stress as they are creating art. Therefore, art therapy is one of the best natural ways to help combat stress in your everyday life. And its fun!
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Write Away The Stress
- Try the so what? exercise by asking yourself that question until it reveals something about yourself.
- See if there are any exceptions to your concerns.
- Keep a journal to track your changes and learnings.
Treat this method of writing it out as a way of taking notes without derailing your whole workday. Keep these notes on hand to check for patterns to see if theres a deeper reason behind your stress.
