An Essential Oil Diffuser For A Calming Atmosphere
Oil diffusers are not cure-alls, but aromatherapy is thought to help improve physical and emotional health. Our favorite oil diffuser from Airomé Serenity is easy to use and can run continuously for eight hours. To experiment with different scents, snag a multipack of essential oils, like one from Artnaturals, which includes lavender, peppermint, rosemary, tea tree, frankincense, sweet orange, lemongrass, and eucalyptus.
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.
Speak With A Buddy Daddy Needs Some Stress Relief
When youre feeling worried, relax to call a close friend and also speak about your issues. Good relationships with close friends as well as liked ones are important to any type of healthy and balanced way of life.
Theyre especially vital when youre under a great deal of anxiety. A comforting voice, also for a minute, can place every little thing in viewpoint.
But waittheres more
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Distract Yourself With Strong Sensations Or Mental Games
When we are very stressed or anxious, our attention narrows and only focuses on the negatives. If you are having a hard time objectively looking at a situation and making decisions, or if you feel mentally stuck or paralyzed, a quick distraction can allow you to reset.
Although repeatedly avoiding your negative feelings and escaping through Netflix, video games or alcohol can lead to more distress in the long run, occasionally distracting yourself by using strong sensory input or engaging in mental games can offer a respite from acute stress.
This gives you a chance to take a psychological break, widen the lens to see the big picture and gain courage for the next step, said Kelly Koerner, clinical psychologist, chief executive of Jaspr Health and author of Doing Dialectical Behavior Therapy: A Practical Guide.
Chew on a hot pepper, listen to loud music, hold ice cubes in your hands or smell a pungent cheese to briefly shift your attention away from stress. Alternatively, you can make an alphabetical list of car models, flowers, colors, or create a mental top 10 list of your favorite movies, novels or places, Taitz said.
One of my favorite tips is to suck on a lemon, or imagine doing it. Youll start to salivate, engaging the parasympathetic nervous system, which leads to relaxation, Van Dijk said.
Stay Clear Of Procrastination
One more method to take regulation of your anxiety is to stay on top of your concerns as well as quit procrastinating.
Procrastination can lead you to act reactively, leaving you rushing to catch up. This can cause stress, which negatively has a bearing on your wellness and sleep top quality.
Enter the habit of making a to-do list arranged by priority. Provide on your own sensible deadlines and also work your method down the listing.
Work on things that require to obtain done today as well as give on your own pieces of nonstop time, as switching in between tasks or multitasking can be stressful itself. Daddy Needs Some Stress Relief
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Repeat A Mantra Or An Activity
Doing almost any routine, repetitive activity or reciting a word that represents how you wish you felt is a quick way to achieve a Zen-like state. In fact, concentrating on and repeating a sound, a word, or a statement allows for one point of focus, thereby quieting the noise in the rest of the brain, which, in turn, can act as a stress reliever and help ease anxiety. Research also shows repeating statements, such as mantras, can quiet the area of the brain responsible for self-evaluation and wandering, as well as improve mood and quality of sleep. The crucial elements are to focus on a word, your breathing, or a movement and to bring your attention back to your task if your mind wanders or negative thoughts intrude.
Write About Your Worries
Writing about the things that prey on you in a diary or even on a journal app on your phone can help you calm down and, in the long term, feel less alone and helpless. In fact, multiple experts and studies suggest that keeping a so-called worry journal allows you to dig deeper to find out why certain worries occur and, in turn, how to relieve the stress going forward. And while taking a few minutes before bed to jot down your feelings can be particularly helpful for those who struggle with sleep, there’s no one time you should use this stress reliever. Overwhelmed in the middle of the day? Put pen to paper and let your thoughts and feelings flow. Doing a brain dump like such can act as a stress reliever and lighten the emotional burden you might be feeling in the moment and, as mentioned above, help resolve any issues going forward.
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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.
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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Do Yoga In Your Pajamas
Wondering “how to relieve stress before bed?” Then listen up! A simple spinal twist can help you get a better night’s sleep. It alleviates tension that’s built up in your lower back throughout the day. Sitting on your bed with legs crossed, place your right hand down on the bed behind you and rest your left hand on your right knee. Sit up straight and inhale for four to eight counts, lengthening your spine as you breathe. On your exhale, begin to twist toward your right hand . Hold this position for four more full breaths, lengthening your spine on the inhales and deepening your twist on the exhales, if it feels comfortable. Repeat yoga asanas on the opposite side.
Turn On Some Ariana Grande
Many people use music as a means of dealing with emotionsthey listen when they’re sad, when they’re angry, or when they want to get energizedso it makes sense to use music as a way to chill the eff out.
While some will claim that certain types of music are better than others for stress-relief, its most important that youre specifically listening to music in order to relax, according to a 2015 study from the journal Psychoneuroendocrinology. Think about it: If youre turning on the radio because you are deliberately attempting to chill out, youre likely paying more attention and really trying to de-stress. Do it with intention.
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An App For Guided Meditation
Meditation is a helpful skill to learn if you often experience racing thoughts or restlessness. Not sure where to start? The Headspace app, our favorite meditation app, offers a library of themed courses, daily meditations, sleep sounds, and bedtime exercises to get you into the practiceand it’s free to try.
Negative To Neutral Or Positive
As you find yourself mentally complaining about something, rethink your assumptions. Are you assuming something is a negative event when it isnt, necessarily?
For example, having your plans canceled at the last minute can be seen as a negative, but what you do with your newly-freed schedule can be what you make of it. The next time you find yourself stressing about something or deciding youre not up to a challenge, stop and rethink, and see if you can come up with a neutral or positive replacement.
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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.
Immerse Yourself In Sensory Details
As you imagine your scene, try to involve all of your senses. What does it look like? How does it feel? What special scents are involved? Do you hear the roar of a fire, the splash of a waterfall, or the sounds of chipper birds? Make your vision so real you can even taste it!
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What Does Meditation Involve
Meditation involves sitting in a relaxed position and clearing your mind, or focusing your mind on one thought and clearing it of all others. You may focus on a sound, like “ooommm,” or on your own breathing, counting, a mantra, or nothing at all. A common thread among the many meditation techniques is that the mind stops following every new thought that comes to the surface.
Its generally necessary to have at least five to 20 distraction-free minutes to spend, though meditation sessions can really be any length. Longer meditation sessions tend to bring greater benefits, but it is usually best to start slowly so you can maintain the practice long-term.
Chatting With Friends And Loved Ones
Socialization is innate in humans. As a social species, we have developed to form lasting bonds with other people in order to improve our chances of survival. Even now, almost everyone enjoys good companionship.
However, work sometimes prevents people from spending more time with the people they love. Social separation can worsen pre-existing stress, as employees may feel that they are all alone in their endeavors. The perfect remedy for this is to have more conversations with trustworthy people. A message from a friend may be all it takes to calm someone down.
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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
The Pros And Cons Of Meditation
Meditation is wonderful in that its free, always available, and amazingly effective in short-term stress reduction and long-term health. You can learn many effective meditation techniques from a book or from the meditation resources right here on Verywell.
The benefits of meditation can be felt in just one session.
An experienced teacher can be helpful but isn’t absolutely necessary. Ultimately, if you can focus on your breath, on the present moment, or on any one thing for a while, you can now meditate.
It does often take some practice, however, and some people find it difficult to “get it” in the beginning. Meditation also requires a little patience and may be difficult for people with little free time . However, the time and effort it takes to learn and practice is well worth it in terms of the benefits it provides.
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Talk To Friends & Family
As we now know, social distancing is not easy.
Its a fun joke or punchline when we bail on our friends to claim that we just want to be home alone in our pajamas.
But being forced to stay in our homes and overthinking everything we touch for the small periods we actually leave is no way to navigate life.
We need to keep communicating with the outside world while we can, too.
As mentioned, social networks help with this drastically.
But there is plenty of toxicity out there that needs to be waded through as well.
Ive had several meetups with friends and/or coworkers since the 100 percent work-from-home mandate for non-essential employees in New York.
And, while I still dont think I am nearly as pretty as my mom pretended I was growing up , this is definitely a fun and unique way to pass the time and stay somewhat normal.
Zoom is easy to use, has some fun options for things like virtual backgrounds, and its free.
We may not see these people for a couple more weeks, but we can connect with them in some capacity and keep things familiar with relative ease.
Go Ahead And Stress Bake
Baking checks so many stress-reduction boxes: It can be a sensory experience it is a project that requires planning, concentration, and mindfulness, which activates your brain and if you enjoy it, its fun. Kate Merker, Good Housekeepings Chief Food Director, loves this amazing blueberry sweet roll recipe, but if youve had enough sugar, move on to a healthy pizza recipe. It feels comforting and you can literally put anything on top of pizza dough, she says. My kids help shape the dough, which is just fun, and they get a kick out of me twirling it in the air. And if youre stressed by the fact that no eats the same thing in your house? Everyone can pick and choose their own topping, Merker adds.
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