What Is The Fastest Way To Relieve Stress
There are countless techniques for managing stress. Yoga, mindfulness meditation, and exercise are just a few examples of stress-relieving activities that work wonders. But in the heat of the moment, during a high-pressured job interview, for example, or a disagreement with your spouse, you cant just excuse yourself to meditate or take a long walk. In these situations, you need something more immediate and accessible.
One of the speediest and most reliable ways to stamp out stress is to engage one or more of your sensessight, sound, taste, smell, touchor through movement. Since everyone is different, youll need to do some experimenting to discover which technique works best for youbut the payoff is huge. You can stay calm, productive, and focused when you know how to quickly relieve stress.
Social interaction is your bodys most evolved and surefire strategy for regulating the nervous system. Talking face-to-face with a relaxed and caring listener can help you quickly calm down and release tension. Although you cant always have a pal to lean on in the middle of a stressful situation, maintaining a network of close relationships is vital for your mental health. Between sensory-based stress relief and good listeners, youll have your bases covered.
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.
Personal Problems That Can Cause Stress
- Your health, especially if you have a chronic illness such as heart disease, diabetes, or arthritis
- Emotional problems, such as anger you can’t express, depression, grief, guilt, or low self-esteem
- Your relationships, such as having problems with your relationships or feeling a lack of friendships or support in your life
- Major life changes, such as dealing with the death of a parent or spouse, losing your job, getting married, or moving to a new city
- Stress in your family, such as having a child, teen, or other family member who is under stress, or being a caregiver to a family member who is elderly or who has health problems
- Conflicts with your beliefs and values. For example, you may value family life, but you may not be able to spend as much time with your family as you want.
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Talk Yourself Through It
Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing.
Dont worry about seeming crazy just tell yourself why youre stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.
Ways To Relax Your Mind
- Write. It may help to write about things that are bothering you. Write for 10 to 15 minutes a day about stressful events and how they made you feel. Or think about tracking your stress. This helps you find out what is causing your stress and how much stress you feel. After you know, you can find better ways to cope.
- Let your feelings out. Talk, laugh, cry, and express anger when you need to. Talking with friends, family, a counselor, or a member of the clergy about your feelings is a healthy way to relieve stress.
- Do something you enjoy. You may feel that you’re too busy to do these things. But making time to do something you enjoy can help you relax. It might also help you get more done in other areas of your life. Try:
- A hobby, such as gardening.
- A creative activity, such as writing, crafts, or art.
- Playing with and caring for pets.
- Volunteer work.
In addition to practicing these skills, you might also try some other techniques to reduce stress, such as massage or music therapy.
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Time Management Tips For Reducing Job Stress
Create a balanced schedule.;All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
Leave earlier in the morning.;Even 10-15 minutes can make the difference between frantically rushing and having time to ease into your day. If youre always running late, set your clocks and watches fast to give yourself extra time and decrease your stress levels.
Plan regular breaks.;Make sure to take short breaks throughout the day to take a walk, chat with a friendly face, or practice a relaxation technique. Also try to get away from your desk or work station for lunch. It will help you relax and recharge and be more, not less, productive.
Establish healthy boundaries. Many of us feel pressured to be available 24 hours a day or obliged to keep checking our smartphones for work-related messages and updates. But its important to maintain periods where youre not working or thinking about work. That may mean not checking emails or taking work calls at home in the evening or at weekends.
Dont over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. If youve got too much on your plate, distinguish between the shoulds and the musts. Drop tasks that arent truly necessary to the bottom of the list or eliminate them entirely.
Stress Can Promote Disease
Some people are more prone to certain diseases, and chronic stress can give these conditions the green light.
Stress has been linked to illnesses that include cancer, lung disease, fatal accidents, suicide, and cirrhosis of the liver.
Researchers at Johns Hopkins University have discovered that children exposed to chronic stress are more likely to develop a mental illness if they are genetically predisposed.
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Taking Steps To Manage Stress
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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
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Identify Your Personal Stress Triggers
We all have particular situations or people that make us more stressed. Some of these are easily identifiable and may be avoidable. However, sometimes stress may build up over time, and result from a pattern of incidents or events, rather than a single trigger.
This will make it easier to take action to address your stress levels.
Make Time For Fun And Relaxation
It is important to include time for fun and relaxation in your schedule. These are important for helping you to feel good generally, and that in turn reduces stress, and keeps you healthy. Looking forward to doing things that you enjoy, and that give you pleasure, helps when you have to cope with less pleasant aspects of life. Whats more, laughter has huge positive benefits for both mental and physical health.
If you are working hard, and are conscientious, however, it can feel wrong to take time out to relax and have fun.
It is therefore important to remember that you and your health are important. You should not ignore your physical or mental health in favour of more urgent activities.
If you consciously put relaxing or fun activities into your diary, and think of this as a way to keep yourself healthy and able to work, you are likely to feel much more positive. This, in turn, will mean that you feel less guilty, and therefore stressed, about doing it.
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Nine Ways Stress Is More Dangerous Than You Think
From early aging to heart problems, the effects of the day-in, day-out grind can damage your health in irreversible ways.
High-pressure workdays, long commutes, raising kids, not enough sleep or exercise, trying to make ends meet.
The accumulated stresses of everyday life can damage your health in irreversible ways from early aging to heart problems to long-term disability.
Some people believe stress makes them perform better. But thats rarely true. Research consistently shows the opposite that stress usually causes a person to make more mistakes.
Besides making you forget where you put your keys, stress also can have dramatic negative impacts on your health.
Here are nine examples:
Listen To Your Favorite Tunes
Surely you have a Spotify playlist to pep you up or soothe your soul. Crank it. Just listening to music has relaxation benefits, one study shows Linnemann A, et al. . Music listening as a means of stress reduction in daily life. DOI: 10.1016/j.psyneuen.2015.06.008 .And if youre not going to bug anyone else, go ahead and sing along. You know you want to.
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Top Ways To Reduce Stress
Stress. We all experience it, and everyone can benefit from reducing it. Stress can wreak havoc on your health – including your heart health. And reducing stress can go a long way to helping you prevent and maybe even reverse conditions that can lead to heart disease. So, what can you do to reduce your stress and save your heart?
Here are some tips for reducing stress that can have the added benefit of improving your heart health.
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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Ways To Prevent Stress Buildup
There’s no avoiding the stress of everyday life. Schoolwork, responsibilities at home, busy schedules, other people’s expectations, disappointments, deadlines, social drama: all of these can create tension.
Everyday stressors have a way of piling up if we don’t keep them in check. Adding these 5 simple actions to your regular routine can help you avoid that “bogged down by stress” feeling. The key word is “routine.” You need to make sure you keep doing these to enjoy the benefits:
1. Balance responsibilities with activities you enjoy . It’s all about balance: all work and no play is bad. But if your schedule is so crammed with activities that there’s no time for homework, that’ll stress you out too.
2. Manage responsibilities. Use a calendar or planning app to keep;track of assignments, chores, practices, and other obligations. Of course, planning is no good if you don’t actually do what you plan: Managing stress also means regular studying, keeping on top of assignments, and overcoming procrastination. Take time to reflect a bit every day and think about how things are going. What do you need to work on? Do? Make time for?
5. Make time to exercise every day. It’s hard to feel anxious when you’re taking deep breaths on a run, feeling the rush of a downhill bike ride, or playing a pickup game with friends. Exercise doesn’t just take our mind off of stress; it releases chemicals in our brains that make us feel better.
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.;
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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 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.
How Managers Or Employers Can Reduce Stress At Work
Employees who are suffering from work-related stress can lead to lower productivity, lost workdays, and a higher turnover of staff. As a manager, supervisor, or employer, though, you can help lower workplace stress. The first step is to act as a positive role model. If you can remain calm in stressful situations, its much easier for your employees to follow suit.
Consult your employees.;Talk to them about the specific factors that make their jobs stressful. Some things, such as failing equipment, understaffing, or a lack of supervisor feedback may be relatively straightforward to address. Sharing information with employees can also reduce uncertainty about their jobs and futures.
Communicate with your employees one-on-one.Listening attentively face-to-face will make an employee feel heard and understood. This will help lower their stress and yours, even if youre unable to change the situation.
Deal with workplace conflicts in a positive way. Respect the dignity of each employee; establish a zero-tolerance policy for harassment.
Give workers opportunities to participate in decisions that affect their jobs. Get employee input on work rules, for example. If theyre involved in the process, theyll be more committed.
Avoid unrealistic deadlines. Make sure the workload is suitable to your employees abilities and resources.
Get more help
STRESS At Work; Causes of stress at work and how to prevent it.
Coping with Stress at Work Common sources and the steps you can take.
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