How To Reduce Stress While Stuck At Home: 7 Tips
My husband and I often walk through our neighborhood park. Recently, our 9-year-old daughter wanted to tag along. While Robbie and I grumbled about the stress of being stuck at home for so long, Katherine gathered wishes and blew them across the grassy lawns.
At one point, with a handful of the fluffy puffs, Katherine came skipping from behind us as fast as she could, hair flowing in the breeze with wishes flying all around her. She burst into laughter as she watched the seeds scatter through the air.
In the midst of chaos and irritation, Katherine was carefree, even enjoying the extra family time.
I wanted to be her in that momenta carefree child, assured all is well.
Other Types Of Relaxation Techniques
Many de-stressing therapies have common goals. They aim to help you pay attention to your body and focus on aspects of your breathing or other exercises that will lower your blood pressure and increase feelings of well-being. You can try:
- Biofeedback, which measures body functions and helps you learn to control them.
- Self-hypnosis, in which a practitioner teaches you to relax when you hear a phrase or get a nonspoken cue.
- Massage therapy, which can include Swedish, sports, Shiatsu, or other types of massage.
- Music therapy, when a therapist uses music to accomplish health goals.
- Art therapy, which uses art to enhance your physical, emotional, and mental well-being.
- Aromatherapy, or using essential oils as a type of treatment.
- Hydrotherapy, which can include soaking, compresses, or even steam baths.
While relaxation practices are mostly safe for heathy people, there have been reports of negative impacts, such as increased stress, bad thoughts, or a fear of losing control. Talk to your doctor about what practice might be best for you, depending on the relaxation technique you want to try and your health.
So Can Yoga Help With Anxiety
The practice of yoga can help to reduce anxiety because it can improve your breathing, which can make you feel calmer and more relaxed.
Yoga can also provide benefits like increased energy and improved mental focus. It is one of the best ways to get exercise for both mind and body due to its ability to calm stress.
This is achieved through asanas , meditation exercises , deep breathing techniques to oxygenate the blood) and yoga Nidra or yogic sleep methods that allow the practitioner’s brain waves to slow down into a state of relaxation similar in some respects to hypnosis.
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Quick Ways To Reduce Stress
Taking care of your long-term mental and physical health is an important part of stress management. However, there isnt always time to take a nap, hike a fourteener, or read a novel. Thus, here are 25 ways to reduce stress in five minutes or less. From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.
1. BreatheSlow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body.
2. Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If youre in a public place, just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.
3. Take a Quick Walk When youre feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. Youll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts.
4. Find the Sun If its a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people.
8. Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.
12. Be Alone
Serotonin The Happiness Hormone
Fortunately, stress is curable. The best natural medicine for the disease of the third millennium is serotonin the happiness hormone. Together with dopamine, serotonin helps us to relax and wind down. What really increases our dopamine and serotonin levels? Eating chocolate, playing our favorite music and making love either one by one or simultaneously. However, serotonin is derived from the amino acid tryptophan. So, to boost your serotonin levels naturally, you should eat foods rich in tryptophan. Have you ever felt sleepy after the Thanksgiving dinner? The tryptophan from your turkey meat is to blame. Besides turkey and poultry, other foods rich in this amino acid are:
- Seeds , Sunflower Seeds, Sesame Seeds , Chia Seeds
- Cheese , mozzarella )
- Rabbit , goat and beefsteak
Most of the foods above will increase your dopamine levels too, however, you may want to look for foods particularly rich in L-Tyrosine: bananas, peanuts, almonds, and avocados. But dopamine increases whenever we get a reward in exchange for our actions. Think about the slot machines or the games on your smartphone its the dopamine in your brain that keeps you addicted to them. Unfortunately, the US is the epicenter of the opioid epidemic,too 63,000 people died from drug overdoses in 2016, according to CDC, while addiction to OxyContin and heroin is devastating.
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How To Relieve Anxiety At Home
Anxiety is a treatable health issue. Recognizing the factors and situations that trigger your stress is a good first step to finding solutions that work for you. Things you can try at home includejournaling, meditation, gardening, yoga and cooking healthy meals.
Spending time in nature has been shown to reduce stress, and this can be as simple as walking in a park or forest. A 2019 review of 10 field studies on the Japanese practice of forest bathing indicated that as little as 15 minutes of time spent in a forest environment or park could be beneficial for reducing anxiety.
Supplements can also help improve your sense of well-being and reduce your physical symptoms of anxiety:
- Organic Ashwagandha andKSM-66 Ashwagandha have been shown to improve mental focus and relieve anxiety.
- Natural Sleep Aid, which includes chamomile, melatonin and valerian root, can help you get more sleep, which in turn can lower anxiety levels as well.
- Probiotic Capsules can help reduce digestive issues, and the strong connection between the gut and the brain also make probiotics an important factor in reducing stress and promoting a positive mood.
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.
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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.
Reframe Your Thinking About Stress Itself
Stress responses, including faster heart rate and breathing, evolved to improve our performance in stressful situations. Reminding yourself of stresss evolutionary value may improve your performance and paradoxically reduce feelings of stress, in that youre not adding stress about stress to the stress the original trigger aroused.
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Tip : Identify Your Stress Response
Internally, we all respond the same way to the fight-or-flight stress response: your blood pressure rises, your heart pumps faster, and your muscles constrict. Your body works hard and drains your immune system. Externally, however, people respond to stress in different ways.
The best way to quickly relieve stress often relates to your specific stress response:
Overexcited stress response: If you tend to become angry, agitated, overly emotional, or keyed up under stress, you will respond best to stress relief activities that quiet you down.
Underexcited stress response: If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energizing.
The immobilization or frozen stress response
Exercise To Combat Stress
Get moving to help reduce your anxiety. After all, the Anxiety and Depression Association of America states that even just brief walks lasting about 10 minutes may boost mood. It makes sense exercise produces endorphins, chemicals which are your bodys natural painkillers. In turn, youre better able to sleep, which can diminish stress. Exercise can also improve overall cognitive function and reduce fatigue. If you think youd rather watch grass grow than hit the gym, take these tips into consideration to learn to love exercise.
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How To Overcome Work Anxiety
Work anxiety is never just work anxiety. It often bleeds into your home and personal life, and if it continues without management for too long, you may also develop anxiety that often lasts long after you leave your job.
While all of these characteristics might not apply to you, the information should still provide you with tips of how to properly manage your anxiety at work. For the purpose of this article, we will make a few assumptions, which include the following:
- You are currently at a job you cannot leave, because you have not obtained a new job or you need to stay for family reasons.
- You are employed for a company that utilizes cubicles or offices. Despite not fitting the mold exactly, retail, restaurant, and work-from-home jobs should still relate and be relevant based on the suggestions below but how you integrate them may change.
- You are good at your career. Having high career aspirations is still a very important aspect of overcoming anxiety. If you fail to even try to succeed at work, it can impact your anxiety negatively.
- You are not anxious about finances this kind of work anxiety is related to a different kind of anxiety in general. Financial anxiety can be overcome by changing priorities and properly budgeting. We understand that some of you are not paid what you are worth, which can incite anxiety. However, for the sake of this article, we will assume your finances are stable or not a cause of anxiousness.
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Take A Day Each Week To Rest
God thinks rest is so important He made it one of the Ten Commandments . God Himself even rested after six days of creating the world . If He needs rest, you do, too!
While planning your weekly activities, set aside one day with no plans or meetings. Make it a family night. Connect by solving a jigsaw puzzle, playing games, or making popcorn and ice cream floats and watching a movie.
Dr. Hart says, I am convinced that most of us could improve our physical and emotional health dramatically if we just slept or rested a little longer than usual.
Pain Or Tension In Your Body
Stress causes your muscles to tense up. Mild levels of anxiety may cause you to tremble or you may experience muscle stiffness or cramping. Anxiety that extends over longer periods of time can result in significant muscle aches, tension and pain. Some people experience it as an overall aching of their bodies. Others find the tension is concentrated in their back, neck, jaw, chest or stomach.
In contrast, muscle relaxation techniques can reduce the symptoms of anxiety. A randomized controlled study of patients with dental anxiety showed that progressive muscle relaxation techniques reduced anxiety levels for dental procedures. Patients receiving 20 minutes of muscle relaxation therapy each week before their periodontal treatments had reduced anxiety, as well as reduced blood pressure, pulse rate and salivary cortisol compared to the control group that received 15 minutes of dental hygiene advice each week. The significant reduction in anxiety levels and physical symptoms was still evident three months later.
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Using Ordinary Management Tools To Identify Problems And Needs
It might be that certain tasks, work environments, times of the day or being part of a particular team is associated with your difficulties, If you feel you are having a problem raise it with your line manager, HR or someone else in the workplace. You could make use of the scheduled meetings, appraisals or informal chats about progress that you have with your manager these may provide neutral opportunities to find out about and discuss any problems you have.Remember
- stress does not affect everyone in the same way
- your employer can make adjustments to ease your stress, but only if you give them a better understanding of your position
- discussions can be positive – working out how your employer can help
If you have had time off sick, you should discuss how you can return to work and integrate in advance of any return date. A documented plan that helps you both to agree when you have reached the stage of business as usual can be valuable.
If you remain unwell despite support then you should seek appropriate help, consider asking to be referred to the organisations occupational health department if it has one or see your GP.
Learn To Avoid Procrastination
Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.
Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .
Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.
Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal to join your body and mind.
Yoga primarily does this by increasing body and breath awareness.
Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .
However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.
In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.
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Get Your Daily Dose Of Omega
There is some evidence that omega-3 fatty acids are one of the natural remedies for anxiety. A systematic review and meta-analysis published in 2018 in the journal JAMA Network Open assessed the potential benefits of omega-3 polyunsaturated fatty acids for anxiety. While its authors note that more clinical trials should be conducted, their information is the first meta-analytic evidence, to our knowledge, that omega-3 PUFA treatment may be associated with anxiety reduction. Canned fatty fish, such as tuna and salmon, walnuts, and flaxseeds are all great sources of omega-3 fatty acids. If youre not a tuna fan, here are some omega 3-rich foods for people who dont like fish.
Tip : Bring Your Senses To The Rescue
To use your senses to quickly relieve stress, you first need to identify the sensory experiences that work best for you. This can require some experimentation. As you employ different senses, note how quickly your stress levels drop. And be as precise as possible. What is the specific kind of sound or type of movement that affects you the most? For example, if youre a music lover, listen to many different artists and types of music until you find the song that instantly lifts and relaxes you.
Explore a variety of sensory experiences so that no matter where you are, youll always have a tool to relieve stress.
The examples listed below are intended to be a jumping-off point. Let your imagination run free and come up with additional things to try. When you find the right sensory technique, youll know it!
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