Stress is present in every part of our lives. If you don’t have a secret weapon to fight with stress it may be very bad for your health and life. Here we will present some stress-relieving tips that can help you to fight with stress daily.
The Mayo Clinic reports that “Stress is a normal psychological and physical reaction to the ever-increasing demands of life.” As for the cause of stress, they explain that the brain becomes hard-wired with an alarm system designed for protection.
“When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the ‘fight-or-flight’ response.”
Although stress is a natural part of life, no one can live with it long term as it can wreak havoc on both health and focus. You have to find ways to reduce its impact on your life and business or suffer the consequences.
Once the threat is gone, your body is meant to return to a normal, relaxed state. Unfortunately, the nonstop complications of modern life mean that some people’s alarm systems rarely shut off.
Stress management gives you a range of tools to reset your alarm system. It can help your mind and body adapt (resilience). Without it, your body might always be on high alert. Over time, chronic stress can lead to serious health problems.
Don’t wait until stress damages your health, relationships or quality of life. Start practicing stress management techniques today.
Stress Relieving Tips
A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, Ph.D., a Chicago health and wellness coach.
It’s simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting — out loud or silently — a positive mantra such as “I feel at peace” or “I love myself.”
Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.
Related: Buddhist Mantras For Beginners
2. Breathe Deeply
Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly.
Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.
“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, Ph.D., says. She’s a certified life coach in Rome, GA.
3. Be Present
“Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food.
When you spend time at the moment and focus on your senses, you should feel less tense.
4. Reach Out
Your social network is one of your best tools for handling stress. Talk to others — preferably face to face, or at least on the phone. Share what’s going on. You can get a fresh perspective while keeping your connection strong.
5. Tune In to Your Body
Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.
“Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says.
For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.
Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.
“Place the ball between your back and the wall. Lean into the ball, and hold gentle pressure for up to 15 seconds.
Then move the ball to another spot, and apply pressure,” says Cathy Benninger, a nurse practitioner and assistant professor at The Ohio State University Wexner Medical Center in Columbus.
7. Laugh Out Loud
A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood.
Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.
8. Crank Up the Tunes
Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece,” Benninger says.
You also can blow off steam by rocking out to more upbeat tunes — or singing at the top of your lungs!
9. Get Moving
You don’t have to run to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress.
You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.
10. Be Grateful
Keep a gratitude journal or several (one by your bed, one in your purse, and one at work) to help you remember all the things that are good in your life.
“Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, NC.
Use these journals to savor good experiences like a child’s smile, a sunshine-filled day, and good health. Don’t forget to celebrate accomplishments like mastering a new task at work or a new hobby.
When you start feeling stressed, spend a few minutes looking through your notes to remind yourself what matters.
The pace and challenges of modern life make stress management necessary for everyone.
To monitor your stress, first, identify your triggers. What makes you feel angry, tense, worried or irritable? Do you often get headaches or an upset stomach with no medical cause?
Some stressors, such as job pressures, relationship problems or financial concerns, are easy to identify. But daily hassles and demands, such as waiting in a long line or being late to a meeting, also contribute to your stress level.
Even essentially positive events, such as getting married or buying a house, can be stressful. Any change to your life can cause stress.
Once you’ve identified your stress triggers, think about strategies for dealing with them. Identifying what you can control is a good starting point. For example, if stress keeps you up at night, the solution may be as easy as removing the TV and computer from your bedroom and letting your mind wind down before bed.
Other times, such as when stress is based on high demands at work or a loved one’s illness, you might be able to change only your reaction.
Don’t feel like you have to figure it out on your own. Seek help and support from family and friends, whether you need someone to listen to you, help with child care or a ride to work when your car’s in the shop.
Maintaining a healthy lifestyle will help you manage stress. Eat a healthy diet, exercise regularly and get enough sleep. Make a conscious effort to spend less time in front of a screen — television, tablet, computer and phone — and more time relaxing.
Stress won’t disappear from your life. And stress management needs to be ongoing. But by paying attention to what causes your stress and practicing ways to relax, you can counter some of the bad effects of stress and increase your ability to cope with challenges.
Conclusion: Use these stress-relieving tips to calm down and to keep your health. Practice them every day so they became a habit and you will feel better and happier.