Stress relief: Techniques and tips to get calm faster
Stress can be natural—but too much of it can become overwhelming. Left unchecked, it may lead to other challenges with both your physical and mental health. When you’re in the midst of a stressful situation, it can be difficult to find relief from your feelings. However, with the right techniques, you can learn how to calm down faster over time.
Below, we’re exploring different methods of stress relief that may be a beneficial addition to your daily routine.
Stress relief techniques
If you’re looking to relieve your stress, it can be important to find specific, actionable methods you can incorporate into your daily routine. Learning about and trying different stress management techniques can help you discover which ones may be most effective for you and your needs. You might consider the following to help you move toward a calmer, healthier life:
Breathing exercises
Controlling one’s breath is generally considered to be a convenient form of stress relief that you can do at any time. By slowing down your breathing, you can slow down your heart rate, possibly helping you to feel more relaxed over time.
Progressive muscle relaxation
Progressive muscle relaxation can be an effective means of stress relief for many, especially if your muscles are tense and tight from being on edge. To begin, many might lie on the floor or another flat surface, starting the process with their feet. You can do this too, tightening the muscles in your feet until they are fully tight. Then, you can hold this position for 20 seconds or more, releasing slowly as you feel comfortable to. You can continue this practice up your body, working one muscle group at a time, until you finish with the muscle groups of your face and head.
Meditation
People have practiced meditation as a means of preventative and acute stress relief. In the stillness of a meditative state, you can practice letting your worries pass in and out of your mind, possibly noticing them but generally not dwelling on them. After a session of meditation, you may feel that you have greater insight into the problems that are holding you back. You might also feel more relaxed and capable of handling whatever comes your way.
Mindfulness
Mindfulness is considered by many to be just one way you can be fully present in the here and now. Whether you are practicing mindfulness while sitting perfectly still or engaging in activity, many might find that the key to maximizing your experience can be to pay attention to the information you're getting from your five senses. As you do, worries and thoughts of the past and future can begin to recede. This can put you squarely where you need to be—in the present moment, where you can do what needs to be done and act on the choices you make.
Journaling
Writing can be a productive way of releasing the emotions, worries and fears that come to you every day. While you're writing in your journal, you can also record your thoughts and feelings throughout the day, so you can come back later and look at them objectively. You can do problem-solving in a journal as well, and if you're working with a counselor for stress management, you can write down your difficulties and get feedback on how to manage your stress in even more effective ways.
Cognitive reframing
This strategy is considered by many to be a stress relief technique that you can learn from a therapist. It can allow you to look at a stressful event or situation in a new way. In cognitive reframing, you can examine your thoughts and, with the help of your counselor, possibly determine if they are aligning with your current needs and goals. Then, if you need to, you can choose thoughts that are more advantageous for your overarching goal of overcoming stress.
Lifestyle changes
Areas to consider making changes in can include your current stress management routine, your diet and your self-care strategy.
Recreation and time off work
Do you put all your time and energy into making a living or building a successful career? While having a successful career can be a source of satisfaction in life, it can also be important to have a healthy work-life balance. Taking time away from work to go on vacation, play a sport, engage in a hobby or socialize with friends can help you relax and relieve your stress. Additionally, you may find that you’re more productive than usual when you do return to work.
Exercise
Participating in physical activity can be a healthy and natural way to relieve stress for many. Exercise can release feel-good chemicals called endorphins that can help to boost your mood, ease tension in your body and make you more resilient. Exercising can also decrease your susceptibility to illness and diseases like diabetes or high blood pressure.
Natural stress relief vs. conventional methods — which is better?
If your stress is so severe that it's causing you physical or mental health challenges, you may need to see a doctor, psychiatrist or therapist to fully address the scope of your needs.
They may recommend that you engage in talk therapy, try medication or use a combination of both to mitigate the effects of your stress. These conventional methods of stress relief can give you a boost as you learn to incorporate other sustainable and natural management techniques into your life.
We do want to note: Some may find that conventional methods are more beneficial for their specific needs, while others might find that natural stress relief options are the most effective for them. If you’re unsure which path would be most productive, you may choose to speak with a professional about your options. They can help you weigh your options and determine the possible level of benefit in your specific case.
Online counseling with BetterHelp
If you’re having difficulty finding relief from stress, a licensed mental health professional may be able to help you cope more effectively. At BetterHelp, you can find such counselors without ever having to leave your home, which can be convenient for many if the prospect of finding support seems overwhelming at the moment.
BetterHelp is generally considered to be an online counseling platform that lets you connect with a therapist through your smartphone, tablet, or computer. Instead of worrying about waitlists and long drives, you can get started whenever you’re ready and be on your way to a calmer state of mind and toward more positive mental health.
Is online counseling effective?
Those having difficulty managing their stress may benefit from participating in internet-based therapy. One study found that an online cognitive behavioral therapy program successfully reduced stress levels for employees in the long term. Researchers concluded that these web-based interventions can be equivalent to face-to-face therapy for managing and treating a variety of mental health concerns for many.
Takeaway
What are 5 ways to relieve stress?
- Practice relaxation techniques, such as deep breathing, belly breathing, or mindfulness meditation.
- Regularly engage in physical activity or exercise. Even a few minutes of exercise per day have been demonstrated to show positive overall health benefits.
- Avoid unhealthy habits. Drinking alcohol, smoking cigarettes, and consuming too much caffeine have all been linked to increased stress levels.
- Eat nutritious and nourishing foods. What is considered a “healthy diet” can look different for different people, so it might be wise to talk to your doctor about what is best for you.
- Pay attention to your emotional well-being through practices like keeping a journal.
What is the best way to relieve stress?
Managing stress might not look the same for every person, so there is no one “best” way to manage stress. If you are hoping to find ways to reduce your own stress, it can be helpful to start paying attention to your stress response. Identifying areas of your life that cause you stress as well as stress reduction techniques that work for you as an individual can be the first step towards relieving stress in your life.
What are 10 healthy stress management techniques?
- Exercise regularly.
- Try to get at least eight hours of sleep a night.
- Avoid alcohol consumption and substance use.
- Eat foods that are nutritious and nourishing.
- Meditate.
- Take deep breaths.
- Listen to soothing music.
- Go for a walk.
- Spend time with loved ones.
- Journal.
How do you relieve stress and anger?
There are a number of ways to reduce the production of stress hormones and promote a relaxation response, even if your stress is stemming from anger. Mindfulness practices, where you ground yourself in the present moment, have been found to be particularly effective at reducing stress from external factors, according to the National Center for Complementary and Integrative Health.
How can I reduce my anxiety naturally?
If you are interested in reducing your anxiety without the use of medication, it may be beneficial for you to speak to a therapist. Your therapist can suggest a number of techniques to relieve your anxiety, and speaking to a neutral that can be beneficial when processing aspects of your life that may be making you anxious.
What are 3 simple ways to reduce stress?
Harvard Health Publishing at Harvard Medical School recommends the following practices to reduce stress:
- Body scanning, where you focus your attention on various areas of your body to attempt to dissipate any tension you may be holding.
- Guided imagery, in which you envision yourself as part of a relaxing scene.
- Yoga and other activities that reinforce the mind-body connection, like tai chi and qigong.
How do I destress in 5 minutes?
One helpful quick stress reduction method is known as progressive relaxation, in which your muscles tense and relax in steps. You can start with the muscles in your feet, curling your feet to create muscle tension, then flattening them back out. You might then move on to the muscles in your calves, thighs, and other parts of your body. In just a few minutes, progressive relaxation can help you feel calmer both physically and mentally.
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