When stress becomes overwhelming or chronic, it can take a toll on your well-being. Consider these effective stress relievers that can calm your mind and body
From minor challenges to major crises, stress is part of life. And while you can't always
control your circumstances, you can control how you respond to them.
When stress becomes overwhelming or chronic, it can take a toll on your well-being. That's why it's important
to have effective stress relievers that can calm your mind and body.
There isn't a one-size-fits-all option when it comes to stress relief, however. What works for one person
might not work for another.
And what works for you at home might not be an option when you're at work or in the community.
So it's important to have a variety of stress relief tools at your disposal. Then, you'll be able to pick a
strategy that works best for your current circumstances.
Fast-acting stress relief strategies
What strategies can relieve stress fast? A number of helpful techniques, such as deep breathing and meditation, are
fast-acting tools that you can do anywhere, anytime.
Whether you're about to be interviewed for a job or you're feeling overwhelmed by your child's behavior at the playground,
it's important to have some stress reduction tools that can lower your stress right now.
The best short-term strategies:
- Can be performed anywhere
- Take very little practice to master
- Are free
- Provide immediate relief
Try guided imagery
Guided imagery is like taking a short vacation in your mind.1 It can involve imagining yourself being in your "happy
place" — maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm
sand underneath you.
Guided imagery can be done with a recording where you listen to someone walk you through a peaceful scene. Or, once you know
how to do it yourself, you can practice guided imagery on your own.
Simply close your eyes for a minute and walk yourself through a peaceful scene. Think about all the sensory experiences you
engage in and allow yourself to feel like you're really there. After a few minutes, open your eyes and return to the present moment.
Meditate
Meditation brings short-term stress relief as well as lasting stress management benefits. There are many different forms
of meditation to try – each one is unique and brings its own appeal.2
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 as it brings you back to the present.
Practice progressive muscle relaxation
Progressive muscle relaxation involves relaxing all the muscles in your body, group by group.3 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.
Focus on breathing
Just focusing 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.4
The best news is that no one around you will know you're doing them. So whether you're in a stressful meeting or you're
sitting in a crowded theater, breathing exercises could be key to reducing your stress.5
While there are many different breathing exercises, like karate breathing, a few simple ones include:
-
Breathe in through your nose and watch your belly fill with air. Count slowly to three as you inhale. Hold for one
second, and then slowly breathe out through your nose as you count to three again.
-
Breathe in through your nose and imagine that you're inhaling peaceful, calm air. Imagine that air spreading
throughout your body. As you exhale, imagine that you're breathing out stress and tension.
Take a walk
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 frame of mind, and brings 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.6
Get a hug from a loved one
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.7 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.
Enjoy aromatherapy
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.8
So whether you enjoy candles, diffusers, or body products, consider incorporating some aromatherapy into your day.
Long-term stress relief strategies
What can you do to calm mental stress over the long term? Certain habits can promote resilience to stress and increase overall
wellness. For example, those who exercise or meditate regularly tend to become less stressed in the face of a difficult
challenge.9
So it's important to create a lifestyle that will help you ward off stress and deal with challenges in a healthy way.
Eat a balanced diet
A poor diet can bring greater reactivity toward stress.10 Emotional eating and reaching for high-fat, high-sugar foods can provide
a temporary 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.
Make time for leisure activities
Leisure activities can be a wonderful way to relieve stress.11 Yet, many people feel as though their lives are too 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.
Develop a positive self-talk habit
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.
Express gratitude
Gratitude helps you recognize all the things you have to be thankful for. Whether you're grateful 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.
Studies also show grateful people enjoy better mental health, lower stress, and a better quality of life.
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.
Prioritize exercise
Physical activity is key to managing stress and improving mental health.12 And the best news is, there are many different kinds
of activities that can reduce your stress.
Join a gym, take a class, or exercise outside. Keep in mind that there are many different ways to get more physical activity in your day too.
Walking, strength training, kayaking, hiking, and spin class are just a few different examples of ways you can get stress relief.
Problem-focused coping stress relief
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).
Obtain social support
Having supportive people in your life is the key to stress management. 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.
Cut out things that add to your stress
Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress
so you can experience more peace.
Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of
the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.
Conclusion
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.