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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.
A poor diet can bring greater reactivety towars stress. emotional eating and reaching fo high-fat, high-sugar foods can provide a temorary sense of relief that adds to your long-term stress.
Refined carbs, like cookies and potato chips, can cause a spike in blood sugar. When your blood sugar crashes, you might experience more stress and anxiety.
Consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocado, and walnuts support mood regulation and energy balance.
Just focussing on your breath or changing the way you breathe can make a big difference to your overall stress level. breathing techniques can calm your body and your brain in just a few minutes.
The best news is, no one around you will even know you're doing them. breathing exercises could be key to reducing your stress.
while there are many different breathing exercises here are a few simple ones:
Certain habits can promote resilience to stress, as well as increase overall wellness. For example, those who exercise or meditate regularly tend to become less stressed in the face of a difficult challenge.
So it's important to create a lifestyle that will help you ward off stress and deal with challenges in a healthy way.
Exercise is a fantastic stress reliever that can work in minutes. Taking a walk allows you to enjoy a change of scenery, which can get you into a different fram of mind, and bring the benefits of exercise as well.
So whether you just need to take a stroll around the office to get a break from a frustrating task or you decide to go for a long walk in the park after work, walking is a simple but effective way to rejuvenate your mind and body.
physical touch can do a lot to relieve your stress. hugging a loved one can be especially beneficial
When you hug someone, oxytocin, also known as the "cuddle hormone" is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure.
It reduces the stress hormone norepinephrine and can produce a sense of relaxation.
So don't be afraid to ask a loved one for a hug if you need it. It's good for both of you and it can be one of the simplest forms of stress relief available.
Leisure activities can be a wonderful way to relieve stress. Yet, any people feel as though their lives are to 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.
Guide imagery is like taking a short vaction in your mind. It can involve imagining yourself being in your "happy place" or maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you.
Simply close your eyes for a minute and walk yourself through a peaceful scene. Think about all the sensory experiences you'd engage in and allow yourself to feel as though you're really there. After a few minutes, open your eyes and return to the present moment.
Getting in touch with your creative side may have been easy for you during childhood, but if you've lost touch with your penchant for artwork, it's not to late to pick it up again.
If you aren't into drawing or painting, consider coloring in a coloring book. Adult coloring books have risen in popularity and for good reason—coloring can be a great stress reliever.
Research consistently shows that coloring can have a meditative effect. One study found that anxiety levels decline in people who were coloring complex geometric patterns, making it a perfect outlet for stress reduction.
Meditation brings short term stress relief as well as lasting stress manegement benefits. there are many different forms of meditation to try, each one is unique and brings its own appeal.
You might develop a mantra that you repeat in your mind as you take slow deep breaths. Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Simply pay attention to what you see, hear, taste, touch, and smell.
When you're focused on the here-and-now, you won't be able to ruminate about something that already happened and you can't worry about something in the future. Meditation and mindfulness take practice, but it can make a big difference in your overall stress level.
Gratitude helps you recognize all the things you have to be thankfull for. Whether you're gratfull for a sunny day or thankful you arrived at work safely, think about all the good things you have in life.
Gratitude also reminds you of all of the resources you have to cope with stress, which can be quite empowering.
So whether you decide to make it a habit to identify what you're grateful for as you sit around the dinner table or you decide to write down three things you're grateful for in a gratitude journal every day, make gratitude a regular habit.
If you trying to squeeze 20 hours of work into 16 hours, you're going to feel stressed. Reducing your workload could be key to helping you get through the day feeling better.
Whether that means stepping away from a committee you joined or it involves hiring someone to complete some of your household chores for you,
Honing your time management skills can allow you to minimize the stressors that you experience, and better manage the ones you can't avoid.
When you are able to complete everything on your "to do" list without the stress of rushing or forgetting, your whole life feels easier.
Physical activity is key to maneging stress and improving mental health. And the best news is, there are many different kinds of activities that can reduce your stress.
The way you talk to yourself matters. harst self critisism, 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.
Aromatherapy has real benefits for stress relief, it can help you to feel energized, more relaxed, or more present in the moment
Emerging research suggests certain scents can alter brain wave activity and decrease stress hormones in the body.
So whether you enjoy candles, diffusers, or body products, consider incorporating some aromatherapy into your day.
Wheter you're about to be interviewed for a job or you're feeling overwhelmed by your child's behaviour at the playground it's important to have some stress reduction tools that can lower your stress right now.
The best short-term strategies:
Yoga combines physical movement, meditation, light exercise, and controlled breathing, all of which provide excellent stress relief.
And while you're likely to reap immediate benefits from a single yoga session, you're likely to receive long-term benefits if you incorporate it into your life in a consistent way.
Yoga offers a variety of physical, psychological, and spiritual benefits. To get started, you might take a class, enroll in an online program, or use an app to help you begin practicing.
Having supportive people in your life is the key to stress manegement. If you lack emotional support and friendship, it's important to get it.
That may mean reaching out to your existing network. Perhaps confiding in a family member or distant friend can help you become closer and it may give you the social support you need.
You may also need to expand your network. Join an organization, attend a support group, or get professional help if you lack supportive people in your life.
Finding the best stress relief strategies may take some experimenting. Some strategies may take practice too.
But it's important to keep looking for the tools that will help you manage life's inevitable ups and downs in a healthy way. Keeping stress at a manageable level is important for your overall well-being.
Most stress relievers focus on changing your emotions. but sometimes, you won't necessarily get relief until you change the environment.
This is referred to as problem-focused coping, as opposed to "emotion focused coping". Problem-focused coping involves taking steps to remove the stressor from your life (as opposed to changing how you feel about the stressor).
in the privacy of your own home, there are many stress relief strategies that can help you relax fast. so whether you've had a tough day at work or you're stressed about how much you have to do, these strategies can give you some immediate relief from your stress.
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