How to Stress Relief - 15 Effective Strategies
How to stress relief? That’s the biggest question, isn’t it!
Stress is becoming a bigger problem in today’s busy life. No matter what’s your age, you’ll be having stress problems in your life. People are going to have problems and it’s going to make them stressed.
Stress can negatively affect our physical and psychological state. It can lead us to anxiety and depression. Stress is a normal reaction to every day’s pressure but when it upsets you in day-to-day activities then it can be unhealthy.
Not only adults but kids are also facing the same problems because of their hectic schedules and unhealthy lifestyle. Like so many kids are spending most of their time playing video games, watching tv and mobile, not going outside to play, etc.
Try to find some active ways to manage your stress. Inactive ways like watching television, surfing the web, or playing video games could seem relaxing, but they will increase your stress over the future.
Stress can cause headaches, sleep loss, affecting hormones, increase blood pressure, or even big problems like heart disease but you don’t have to worry about that. We are here to help you with your stress relief, we’ll tell you how to stress relief.
Each one of us has a different reason to feel stressed and a unique way to deal with it by using stress relief techniques like yoga, meditation, etc. These techniques are not limited to any age group. People of all ages, even kids can use these stress relief methods.
In short, stress is an unavoidable part of life. But how you cope with it matters. Today we are going to see 15 different techniques of how to stress relief.
In hurry? Take a look at the snapshot:
- Falun Dafa
- Eat Balanced Diet
- Be Grateful
- Get outside
- Tell a Friend
- Set Work-Life Balance
- Listen To The Music
Let’s go to details of How To Stress Relief? :
Yoga is a very good way of stress relief. it has many health benefits and it comes with zero side effects. Yoga helps in calming our mind, relaxes our body, stretches muscles and release tension, releases emotional energy.
There are different types of yoga pose you can use for your stress relief like cat pose, cow pose, child’s pose, cobra pose, standing forward bend, happy baby pose, extended puppy pose, seated forward bend, leg up the wall pose, setu bandh Sarvangasana etc.
Doing yoga for at least 30 minutes daily will give you tremendous results. It’ll make you feel positive and energetic the whole day.
Reading is often a wonderful and healthy escape from the stress of our lifestyle. Reading can even relax your body by lowering your pulse and easing the strain in your muscles.
Reading is a proven stress relief way. A study at the The University of Sussex in 2009 found that by reading our stress can reduce up to 68%.
You just have to find a magazine or book (avoid newspapers or anything related to news) that acquires your interest and read for 30 minutes every day. Make sure to select a quiet place for reading. So that no one will interrupt you while reading.
Pick something which you enjoy and that won't upset you. Happy Reading.
Exercise is one of the tactics that will help you manage your stress levels on a day-to-day basis and even in the long run. For this exercise, you don’t have to go to the gym. You just need some empty landscape place.
Exercise plays a big role in stress relief. It keeps our body moving and our brains proactive. Regular exercise has some great positive effects on reducing anxiety, tension, and depression.
Various types of exercises will help you in stress relief like aerobics, jogging, swimming, cycling, walking, dancing, etc. Exercising also pumps up endorphin in our body, which is known as feel-good hormones.
Deep breathing can help your body cool down. You can practice breathing anytime and anywhere. Just make sure you are in the right position and in a quiet place.
5 Minutes of breathing exercise daily will reduce your stress and anxiety. You will get the foremost benefit if you are doing it regularly, as a part of your daily routine.
You can breathe in fresh air through your nose and breath out through your mouth. Inhale slowly till your stomach is full of air and release the air slowly. Keep doing this for 3 to 5 minutes.
There are various types of breathing abdomen breathing, equal breathing, resonant breathing, lion’s breath, alternate nostril breath, etc.
5. Falun Dafa
Falun Dafa is not a heart-pumping workout, rather it is a meditative and deliberate approach for the same. It is an ancient and advanced way of self-cultivation which is based on the principles of the Truthfulness-Compassion-Forbearance and universe,
It's slow gentle movements and focuses on moving in harmony with the breath are extremely relaxing to our nervous system. It’s a type of mediation. It can be very relaxing.
There’s a group where people practice these stress relief techniques. You can join it and learn more about Falun Dafa, Character Cultivation, and Meditative Exercises. Plus, you can go to different events also. People of all ages are welcome!
Dancing is similar to workouts at the gym. There is a scientific reason behind why dance has the power to act as a stress reliever. It’s because when the body feels good, the mind does too.
You can use this stress relief method even if you don’t know how to dance. You just have to feel the music and move your body according to the music. And in no time you are dancing.
Any type of physical activity releases the neurotransmitter, endorphins, which serve as a stress reliever. Endorphins work as our body’s natural painkiller to reduce stress and help to improve the mind’s perception.
When you come home from a long day, what do you see around? piles of endless bills or laundry or items that bring you joy? Yes, now you got the answer.
The very first step in this stress relief technique is to get rid of unwanted things. Being organized is supposed to form your life easier and more efficient. Take help of daily or weekly planners. Plan your day accordingly.
If you get to know how to organize things like your finances, closets, etc. then you’ll feel less stressed. You can select one disorganized place at a time, such as your closet or basement, and begin to see how organizing can reduce your stress.
Aromatherapy is considered good for stress relief. Aromatherapy has gained a quite little bit of attention in recent years. Once the product of aromatherapy used to consider as exotic but now you can see them at the grocery stores.
Different aromatherapy products are available like aromatherapy candles, bath products, essential oils, and other products. Relatively little research is available on aromatherapy like preliminary research shows that aromatherapy can alter brain waves and behavior.
Aromatherapy is often convenient, especially for busy people that need something quick. You can combine aromatherapy with massage or meditation for better results. Even a five-minute meditation or massage can bring benefits.
9. Eat a Balanced Diet
Food plays a very important role in our life. What you eat, you become. So eating the right food is always a better idea.
Nuts are rich in B vitamins. "B vitamins keep our neurotransmitters in their happy place and help us handle the fight-or-flight stress response," says Ellen Albertson, Ph.D., R.D., a psychologist in Burlington, Vermont, and founding father of smashyourscale.com. Laugh Out Loud
Red papers are full of vitamin C. "Diets loaded with Vitamin-C-rich foods lower cortisol and help people cope," says Elizabeth Somer, R.D.
If you are a chocolate lover, then here’s good news for you. Research within the Journal of Proteome Research showed folks that ate the equivalent of an average-size candy (about 1.4 ounces) daily for 2 weeks had lower cortisol and fight hormone levels.
How many time of day you drink Stress Relief tea?
People like to drink tea now and then. Drinking tea gives you a positive mood and makes you feel relaxed because of its chemical properties which makes your brain more alert and people recover from stress.
Whenever you want to take a break don’t use normal tea, try herbal or stress relief tea. They are more effective. Many people drink tea after their meal for good digestion.
Maybe it won’t give you instant relief but after some time, you’ll start feeling its effect.
There are various types of stress relief teas are available in the market like mint tea, Chamomile tea, Lavender Tea, etc.
Even if you like drinking tea don’t overdo it. Drink a cup of stress relief tea twice a day.
You can combine one of the methods with this tea for better results like playing some music in the background while having tea or use visualization of your favorite place etc.
Take a look at the Top 5 Best Tea For Anxiety & Stress
10. Be Grateful
Being grateful means pointing out what made you happy or things you have while others are still struggling for them. Never take anything for granted. you could be grateful for a lot of things in your life painful occurrences in your life or moments of sorrow and grief.
Make habit of noticing what’s going well in your life. This can give you health benefits. Taking the time to feel gratitude may improve your emotional well-being by helping you deal with stress.
Gratitude is a powerful spiritual tool. You don’t have to wait for a particular time or place to show gratitude. You can do it anytime and anywhere.
11. Get Outside
Getting outside and being with nature can help you reduce stress. A walk outdoors is a good start. It can be a calming exercise improving your mood and easing anxiety, stress, and depression.
It’s not limited to just walking outdoors, you can even choose gardening or planting, cuddling with animals. Try photography with nature, ride a bike, you can even blow a bubble. As long as you are enjoying being outside it’s going to work. Go out to watch sunsets, take photos of them. There are numerous creative things you can do outside to get relief from stress.
12. Tell a Friend
Friends help us celebrate the great times, and that they help us make it through the tough times. Numerous research studies have shown, friendships that are supportive can provide emotional help during stressful times and even improve our health and increase our life span.
A small new study shows that in stressful times, being around a best friend decreases levels of the strain hormone cortisol.
13. Set work-life balance
Many people are working from home nowadays. This makes them very stressed because they are working extra than their regular office hours. You need to take mental breaks to keep your stress levels to a minimum
Not setting boundaries at home and work can often result in chronic stress. Setting boundaries can help you reduce stress now as well as in the future.
14. Visualize Calm
Visualization is a very powerful technique of relaxation. Close your eyes and picture yourself on a beach with palm trees around. Try to hear beach waves and feel the breeze. Not just the beach but you can think of any place that makes you feel relaxed. If you love hiking, then you can imagine yourself going on a mountain. See all the beautiful plants and trees around you.
You just have to imagine a calm or peaceful scene. Nature always helps in healing. Breathe normally while visualizing. You can find guided CDs or tapes in the market easily. Do this exercise daily for at least 10 minutes and you’ll feel relaxed.
15. Listen To The Music
People listen to music all the time. It’s a good way of stress relief. People have their choice in music, whenever they are upset or under stress, they just tune into that music.
listening to music can lower heart rate, blood pressure, and other physical symptoms related to stress. You don’t need a therapist for feeling the smoothening of music.
Music is not always for relaxation, sometimes it can help you to let your emotions come out which is very important for someone who is not able to show their emotions.
It’s not just listening to it, but also playing it, singing it, and composing it can help you in stress relief.
I hope you got the answer to how to stress relief.
You don’t have to overdue all the stress relief techniques at once. Instead, pick up one, start practicing it for 10-15 minutes at the start for few days. Then gradually increase the time as per your requirements. You can even divide them into two sections like use one technique in the morning for 10-15 minutes and the second one in the evening.
It totally depends on you, how you use these stress relief methods. No matter which one you chose, you are going to feel awesome. Last but not the list, don’t start any heart-pumping stress relief method without stretching. Some stress relief techniques need to be done under the supervision of experts.
Thank you for reading.
Stay healthy, Stay fit, Eat well and Take care