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Stress is a normal part of life, but long-term high levels of stress can be damaging to your physical and emotional health. It’s important to learn how to recognize when your stress is out of control, and take steps to manage it.
It’s also a great idea to seek out support from loved ones, and join a community of people who understand your struggles. Below are 10 practical stress management techniques that you can incorporate into your daily routine:
1. Take a Break
When your body senses danger, it floods you with hormones like cortisol and adrenaline that put you on high alert – ready to fight or flee. That’s okay if you’re facing an actual threat, but it can become problematic when everyday stressors trigger it often.
The good news is that there are plenty of ways to reduce your stress. Avoiding stimulants (alcohol, nicotine and caffeine) can help, as can limiting time with people who upset you. Getting professional help can also be an effective strategy. The key is finding a healthy balance.
2. Breathe Deep
The simple act of taking a deep breath sends a signal to the brain that it’s time to calm down. It also triggers the parasympathetic nervous system, responsible for “rest and digest” activities like slowing down heart-rate and lowering blood pressure.
Try this breathing exercise to reduce stress and promote relaxation: Inhale for a count of four, hold for a count of seven, then exhale for a count of eight. Make this a daily habit to keep your stress in check.
3. Move Your Body
Whether you’re sweating it out in the gym or enjoying the camaraderie of group exercise classes, daily movement is one of the best ways to reduce stress. Exercise can help balance the nervous system, improve sleep and improve mood.
When you’re under pressure, your body releases hormones like adrenaline and cortisol to put your body on high alert, ready to fight or flee a threat. But when these chemicals are triggered regularly, they can cause long-term damage to your health. That’s why it’s so important to manage stress before it takes hold.
4. De-stress with Music
Music has a calming effect on the body, and playing soothing piano melodies or listening to tranquil nature sounds can help reduce stress. Listen to calming music throughout the day or at specific times of day, such as before work, as part of your morning routine, or during a stressful situation.
Stress management is not one-size-fits-all, and it’s important to find techniques that work for you. Identifying the root causes of your stress and finding a support network are essential elements of stress relief. Maintaining a healthy lifestyle and engaging in pleasurable activities can also help fortify your resilience.
5. Listen to Your Inner Voice
Stress is an inevitable part of life. However, when it becomes long-term or chronic it can take a toll on your physical and emotional health.
To keep stress levels low, it’s important to listen to your inner voice—your own personal dialogue that plays out in your head. Researchers have found that our internal speech can have a powerful influence over our emotions and actions.
A strong network of support can also reduce stress. Reach out to family and friends, a therapist, or your local support group.
6. Take a Break
Our bodies are hardwired with a stress response that’s designed to help us fight or flight when we’re in peril. But when everyday stressors trigger this reaction repeatedly, it can lead to health problems like frequent headaches, gastrointestinal issues, high blood pressure, and even heart disease.
While it’s impossible to know exactly how often and for how long people need to rest, Kocian and Artherholt suggest experimenting with different break activities to find what feels calming. They also recommend finding an activity that involves intrinsic motivation.
7. Practice Self-Care
Stress is a normal part of life, but it doesn’t have to be all-consuming. Make relaxation a priority, prioritize self-care, and seek out support when needed.
Some stressors are unavoidable, like the death of a loved one or a national recession. Coping with these types of stresses is essential to maintaining emotional balance and a healthy lifestyle.
Practicing self-care can help to reduce stress by keeping you active and healthy. It can also help to keep your mood positive and centered. The key is to try different strategies and see what works for you.
8. Listen to Your Heart
Stress is a part of life, but too much can be harmful. Learn to recognize your warning signs, and practice healthy coping techniques.
Your body is hardwired with a “fight or flight” response that puts you on high alert when in danger. This is good when you need to run away from a saber-tooth tiger, but ongoing everyday stressors keep your body in this heightened state, and that hurts your health.
Maintaining a support system, getting enough sleep and eating nutritious foods can all help fortify your resilience to stress.
9. Take a Break
It’s easy to get overwhelmed by the demands of work and life. It’s important to take a break and recharge to avoid burnout.
The most effective breaks are ones that involve intrinsic motivation—an activity you want to do for its own sake. These types of activities tend to be creative, which exercises your right brain, gives the prefrontal cortex a rest and improves memory.
Leisure activities can also provide a fresh perspective and new approaches to problems. So make sure to include them in your stress management strategy!
10. Say No
Saying no is a critical tool for setting boundaries, breaking the people-pleasing habit, and prioritizing your needs. However, it is important to note that sometimes saying no can have negative consequences if not harnessed correctly.
If you have difficulty saying no, consider talking to a therapist who can help guide you through the process. Calmerry therapists can offer support and guidance around issues of self-esteem and confidence, which may impact your ability to say no. Contact us today to get started. We look forward to connecting with you!
