Take up running. Running releases endorphins and can make you feel great after you do it. Try setting a goal for yourself, like running a 5k or 10k race. This will keep you motivated and make you feel more capable of meeting and tackling challenges. Join a pool and swim a mile every other day. Immersing yourself in water will make you feel stronger and will wash away any of your stressful thoughts. This is also a good activity if you have any joint or muscle pain. Take a yoga class. Yoga is not only great for you physically, but it will help you learn to regulate your breath and your mind’s wanderings. Join a team sport, like bowling, volleyball, or softball. You’ll be able to make new friends and workout at the same time. In other words, you get the benefits of socialization AND exercising in one go. Take up hiking. You’ll feel less stressed if you spend more time in nature and exposed to fresh air.
A professional massage can be pricey, but well worth it. A masseuse will literally be able to knead some of the stress out of your body. Check to see if massage therapy is covered by your insurance plan. Massaging is also great foreplay. If you have a willing significant other, ask him to massage your feet or back, and see where it takes you.
Eat a healthy breakfast. [7] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Breakfast really is the most important meal of the day, so take the time to eat healthy carbs like oatmeal, proteins like lean turkey or ham, and a healthy portion of fruits and vegetables. [8] X Research source Eat three balanced meals a day. Not skipping meals no matter how busy or stressed you are will help stabilize your routine and give you more energy. [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Make time for healthy snacks that will keep your energy high throughout the day. Carry an apple, banana, or bag of almonds. Avoid snacks that will make you feel unhealthy and lethargic, like a sugary snack or a soda. Minimize your caffeine, alcohol, and sugar intake. Caffeine, alcohol, and sugar may give you a temporary boost but often result in energy and mood crashes later on. Cutting back on these things may also help you sleep more soundly. Help lower your stress levels by swapping caffeinated, sugary, and alcoholic drinks for water or herbal teas to keep your body hydrated. [10] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Chamomile - The chamomile plant has been popular because of its wide range of healing properties and its easy availability. Perhaps most commonly ingested as a tea, chamomile is often used to relieve stress-induced symptoms, such as insomnia and upset stomachs. [12] X Research source Passionflower - Passionflower plants have been used to treat sleep disorders, anxiety, and gastrointestinal problems. Recent research has suggested that passionflower can be as effective as prescriptive chemical drugs in treating anxiety. Passionflower is usually ingested as a tea. [13] X Research source Lavender - Research has shown that lavender can produce calming, soothing, and sedative effects when its scent is inhaled. For this reason, lavender is often used in aromatherapy oils, teas, soaps, bath gels and lotions, among many other commercial products. Valerian root - Valerian root can be used to treat anxiety and insomnia, although it should not be used for longer than one month. [14] X Research source
Most people need 7-9 hours of sleep a day to get a healthy night’s sleep. Sleeping too much or not enough can make you feel groggy and unable to deal with your responsibilities. Try to get the same amount of sleep every night. Don’t sleep five hours a day during the week and then sleep ten hours a day on weekends, or you will feel even more unbalanced and tired. Go to bed and wake up around the same time every day. This will make your routine even more regular, and it will become easier for you to go to bed and wake up. Spend an hour decompressing in bed before you actually go to sleep. Read or listen to calming music, or write in your journal. Don’t watch TV or look at your phone, as it can be harder to wind down and get your mind and body into sleep mode.
Lie on your back or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels and where there is any tension. Don’t work to change anything or loosen up those tense areas, just be aware of them. [19] X Research source For a couple of minutes, lie resting and breathing into all areas of your body, from top to bottom. Imagining the breath flowing into each body part as you come to it. [20] X Research source
You can also use a tennis ball or Acuball to then massage those head, neck, and shoulder muscles where many of us hold our tension. Place the ball between your back and the wall or the floor, depending on what is easiest and most comfortable for you. Lean against the ball and apply gentle pressure to your back for up to 30 seconds. Then, move the ball to another area to decompress that particular spot. [22] X Research source
If it helps, you can read with calming classical music in the background before you go to bed. Keep a good light source nearby to protect your eyes, but dim the lights around you as you read to make yourself more calm and ease yourself into relaxation and rest. If you love reading and want to make it more social, join a book club. This is a great way to encourage yourself to read and make friends in the process. Again, you can hit two birds with one stone here to reduce your stress level: do something you love and have meaningful interactions with others.
Think everyday about 3 small things that you are grateful for; this will help remind you of all of the positive elements of your life even when you’re feeling stressed. Positive thinking can help you keep a little perspective. [24] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Laughing releases endorphins, brain chemicals that enhance your mood. [26] X Research source Using humor allows you to take back your power. Humor allows us to look at things in a different light. It may turn whatever is stressing you out on its head. It often pokes fun of authority. It may give you a novel way of seeing what is bothering you. Laughter and humor is a deep and powerful tool to see life differently.
Begin by finding a quiet and comfortable place to sit or lie down. Take a normal breath or two to settle yourself. Then try a deep breath: breathe in slowly through your nose, allowing your chest and lower belly to expand as you fill your lungs. Let your abdomen expand fully. Don’t hold it back, as many of us tend to do. Now breathe out slowly through your mouth (or your nose, if that feels more natural). Once you feel comfortable doing this after a few practice rounds, move on to the regular form of breath focus. As you sit with your eyes closed, complement your deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax. [28] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Why doesn’t shallow breathing have the same effect? Shallow breathing in fact does the opposite by limiting the motion of the diaphragm. When we breath shallowly, the lower lungs don’t get a full share of oxygenated air, which can cause you to feel short of breath and anxious.
Try meditating if you can’t make it to a course on mindfulness or a yoga class. You can meditate anywhere and for as long as you like. Meditating for just 20 minutes a day can reduce your stress greatly. All you have to do is find a comfortable seat in a quiet place, put your hands in a comfortable position, close your eyes, and focus on your breathing. Focus on being present and relaxed in your body, and notice every breath and small ache you feel. Work on clearing your mind of any negative or stressful thoughts; this can be the hardest part. And, most importantly: breathe. If you find your mind wandering, focus on counting your inhales and exhales. Try meditating right after you wake up or to wind down before bed.
It can be helpful to consult your journal and review all of the things you are stressing over but can’t control, including traffic, who your boss and coworkers are, economic ups and downs, etc. It’s not easy to realize that you can’t control anything but you may find it empowering in the end. For example, in this process you will realize that the only thoughts and behaviors you can control are your own. You can’t control what your boss thinks about you or what your in-laws say; instead, what you CAN control are your responses and reactions to them. You will thus gain a new appreciation for who you are and what you’re capable of.
Address any stressful situations in the workplace. If you feel overworked or undervalued, talk to your boss in a calm and reasonable manner. If you feel that you’re over-committed at work, find a way to do half an hour less work a day, perhaps by cutting out distractions or unnecessary breaks in your work flow. Look for solutions that will help you reduce that particular stressor without adding any additional stress. Learn how to be assertive to communicate your needs so that they are taken seriously. [31] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Address any relationships that are causing you stress. If you’re stressed out about the state of your relationship with a partner, family member or friend, it’s best to start a conversation than to wait around to see what happens. The sooner you open up about the stress the relationship is causing you, the sooner you can begin to resolve it. Address the “little things” that need doing. Sometimes it can be the smallest things that add to our daily stress as they build up and remain undone. If you’re feeling like you’re starting to “sweat the small stuff”, deal with these things directly. Make a to-do list of the little things (such as needing to change your oil to making a dentist appointment) that are nagging you and see how many you can get done in a month. Creating a checklist can be very motivating; you’ll get to see the list get shorter as you check items off.
Organize your short-term plans. If you’re stressed at the thought of an upcoming trip, try to hammer out the details as early as you can so there are no x-factors. Knowing what’s ahead will give you a sense of control and help you better manage any unforeseen circumstances. Organize your space. If you declutter your space, then your life will feel more organized and manageable. This may take some effort, but the benefits will outweigh the time you spend on getting everything right. Get rid of things you no longer use or need (such as old clothes, electronics or small appliances) and rearrange your space to make it as functional as possible. Try to maintain an organized and clean living space. Spend 10-15 minutes each night throwing out anything you don’t need, cleaning, and putting everything back in its place. A clean and clear space can help make a clear mind.
Make appointments for yourself. This is something parents especially need to do–put aside time for one’s self rather than children, community, church group, or whatever. Whether that is to go on a hike, take a hot bubble bath, or meet up with a friend–this is important time to put aside. Distinguish between “shoulds” and “musts”. You must file your taxes on time, for instance. But feeling you should make homemade treats for your child’s pre-school class may make you feel guilty when you simply do not have the time to make Pintrest-worthy food–if the children are perfectly happy with carrot sticks and ranch dip, why not opt for something simpler?[33] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Think about what you absolutely have to do and prioritize that over things that you “should” or would do in an ideal situation. Learn how to say “no. " If your friend is always throwing parties that are crowded and cause you anxiety, skip the next one. It’s okay - and sometimes necessary - to say “no” sometimes. Know your limits and stick to them. Taking on more than you can handle is one definite way to increase your stress. [34] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Make a “To-Don’t List”. Sometimes there is so much focus on tasks, it makes the day a never-ending hum of activity. Try making a list of what to remove from your schedule. For instance: If you have to work late on Thursday, if you can avoid making dinner that night, do so. You have to help your parents clean out the garage this weekend. You will end up tired and sweaty, so going skateboarding with your friends will likely be out. Maybe you can go next week. You have a big test coming up. That may mean you have to go to the gym for a half hour, not for two hours.
Do something you enjoy every day, whether it be a short play of the piano, stargazing, or doing a puzzle. Such activities will remind you of some of the things you like about your life. [36] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
For example, if you know that traffic stresses you out because it is boring and wastes your time, ask yourself what you can do to change your experience of being in traffic. Come up with a range of solutions (such as listening to music or books on tape or getting a co-worker to carpool with you) and try them out. Assess methodically which is working best for you. Framing stressors as problems implies that they are things that can be solved, like a puzzle or math question. [38] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Minimize your interactions with people who stress you out. If someone in your life is stressing you out all the time, then you’re probably better off without that person. Of course, you may not be able to cut off a stress-inducing coworker, but you can certainly try to minimize your interactions with people who stress you out on a daily basis. [40] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Avoid individuals who are negative and who make you feel inadequate. Negativity breeds stress. Try minimize your contact with all of the negative people in your life. Someone who is not supportive of you may in fact cause you greater stress than if you were simply alone.
Consult a stress inventory. A stress inventory can help you assess your stress. The Holmes-Rahe Life Stress Inventory is widely used in the psychology and psychiatric fields. This list contains 43 stressful life events that can impact your mental and physical well-being from severely stressful events, such as the loss of a spouse or a divorce to less stressful events, like vacations and minor violations of the law (e. g. , jaywalking or parking tickets). It is important to note, however, that all individuals feel stress in different ways and deal with life events differently. While a stress inventory may be useful in helping you identify some causes of stress, it may not list everything you’re experiencing or may assign values that don’t jive with your own experience. Journaling - even for just 20 minutes a day - has been proven to help people in many areas of their lives. Journaling has been correlated with reduced stress and an improved immune system. Further, writing helps you keep track of your personal behavior and emotional patterns. It can also help you resolve conflict and know yourself better. Begin by considering the root causes of your stress. [42] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source You may think you’re stressed because of your low salary, but the real root cause may be that you’re generally dissatisfied at your job and are uncertain about what career path to pursue. Or what if you get stressed when your husband buys a new gadget? Are you mad specifically about the gadget or is your stress coming from bigger concerns about your family’s growing debt? Evaluate your personal relationships. Are the relationships in your life helping you be a better person and cope effectively with stressors? Or are these relationships instead causing added stress?
Start with the little things on the bottom of the ranked list you created and see if you can address them one by one. For example, you could make traffic time less stressful by leaving earlier, bringing along your favorite music or getting books on tape to listen to in the car. You could also consider alternative transport options, like a carpool or public transit. Work your way up the list to find ways to address all of the different aspects of your life that stress you out. Some may be easier to cope with than others. For example, it might not be so simple to remove the stress of money as to make your commute more enjoyable. However, you can still plan to take proactive measures wherever possible, such as consulting with a financial advisor. Even the act of reflecting on your stress can be empowering and stress-relieving. Consider making a Stress Management Worksheet for each of your stressors. This will help you understand each stressor individually and how it impacts your life. It can also help you think of and commit to a few ways to addressing that stressor. For example, you can write down how you plan to cope with a specific stressor from a more positive perspective. The worksheet also helps you focus on your more general experiences of stress as well and asks you to commit to listing a few key ways in which to plan to treat your self better and engage in some self-care.
Talk to a close friend or family member about your stress and stress management techniques. It’s likely that people around you have had to cope with stress at some point in their lives, so you’ll not only be able to open up, but you’ll gain some insight as well. Know when to get help. If you constantly feel overwhelmed by every aspect of your life, you may benefit from seeing a mental health professional. If you’re so stressed that you can barely sleep, eat, or think straight, then it’s time to seek help.
