Whether stuck in traffic, preparing for an exam, making a sales presentation or worrying about bills, we all experience stress at some point in our lives. Stress is just a normal part of life, although we should keep it in check. It is a negative force that may have a serious impact on both our personal and professional lives. Frequent stressful moments may lead to headaches, heart attacks, depression, fatigue, muscle tension or worse, death! That is why you should take breaks to rejuvenate and relax your mind, body and spirit. Luckily, there are so many ways to relax and destress. Let us explore some simple things you can try to help you calm down.
Take a Walk
Exercising is one simple way to combat stress. Few people have the motivation to commit to a strict workout regimen. Well, you can squeeze in a 10-minute walk when you get home from work, during a lunch break or early in the morning hours. By taking a short walk, we get to clear our heads and boost endorphins which greatly reduces stress hormones. You will put your body through some intense physical activity. This way it is bound to relieve mental stress. You can also try jogging. Yes, it is another way to generate repetitive movements of large muscle groups. Also, by taking a walk, you get to enjoy a change of scenery. It gets you into a different frame of mind.
Write it Down!
Writing things down is another great way to handle stress. Recording what you are stressed about is one approach. Noting down what you are grateful for is another. Think about all the good things you have in life, be it a sunny day or a great support system. Gratitude helps you recognize all the things you have to be grateful for. It also reminds you of all the resources you have to cope with stress which is quite empowering. By focusing on what’s positive in your life, it will go a long way in helping relieve stress..
Try Yoga
There are a couple of simple yoga types which can all be immensely relaxing to the body and mind. Some good examples are cat-cow pose, Makasarana (crocodile pose), and Balasana (child pose), etc. Choose one that you are comfortable with and do it for 2-3 minutes. Yoga combines controlled breathing, light exercise, meditation and physical movement all of which help destress. You might take a class, use an app or enroll in an online program to help you get started. Remember to wear yoga pants for women for comfortable sessions. Pick pants that contain materials that promote airflow and keep the body temperature stable during exercise. The bottom line is that Yoga is also great as it offers a variety of psychological, physical and spiritual benefits.
Meditate
Meditation is another way to settle your mind. It reduces heart disease risk factors such as high blood pressure. Make a conscious attempt to live in the present moment. Go ahead and sit alone as you focus on your breathing. Feel your heartbeat and witness the thoughts that arise from your thoughts. Realize that you are not your thoughts. Let the thoughts of the past and future go as you consciously focus your attention on the present.
Try some Artwork
Whether good at painting or not, simply take out a blank paper or a watercolor paper. Get a paintbrush and some watercolors too and paint what comes to your mind. Try adult coloring books if you are not into painting or drawing. Pick something that you enjoy and create. Well, there are a whole lot of DIY projects you can try on the internet.
Enjoy Aromatherapy
Aromatherapy can help you feel more relaxed, energized and more present at the moment. The science of aromatherapy is that certain scents can alter brain activity. They can help in decreasing stress hormones in the body according to emerging research. Consider incorporating diffusers, essential oils, scented candles, or sweet-smelling body products such as perfume or cologne into your day to help you reduce your feelings of stress and anxiety. Try out scents such as Lavender, Rosewood, Neroli, Vetiver, Bergamot or Orange which tend to be soothing. Get an aromatherapy kit which is basically an oil diffuser and oils. Go ahead and add these oils to your bath or use them for massage.
Chew Gum
Try chewing a stick of gum for a super easy and quick stress reliever. Chewing gum is argued to cause brain waves that are similar to those of relaxed people. It is also said to promote blood flow to your brain. Maybe you’re trying to hammer out that final term paper or stuck in annoying traffic. Keep the stress monster at bay by chewing gum. It can potentially boost your mood and productivity.
Try a Few Deep Breaths
Try deep and slow breathing even if it is for just a couple of minutes. They may go a long way in decreasing your tension dramatically. Now, deep breathing stimulates the parasympathetic reaction which helps us to calm down. It controls our relaxation response unlike shallow breathing which happens to stimulate the sympathetic nervous system. Once the sympathetic nervous system is stimulated, stress hormones are released and you experience physical symptoms such as constricted vessels and a faster heartbeat. Deep breathing exercises include belly breathing, diaphragmatic breathing, paced respiration and abdominal breathing. The end goal of deep breathing is to focus your awareness on your breath, making it deeper and slower.
Listen to Music
Music can have a relaxing effect on the body, especially slow-paced instrumental music. They can induce the relaxation response by helping lower blood pressure, heart rate and stress hormones. Nature sounds can also be very calming. No wonder they are often used in relaxation and meditation sessions. Music could be key to helping you feel your best again. And you will definitely perform better when you feel better!
Final Remarks
Stressful situations are normal but it is always best to find ways to manage the ups and downs of life in a healthy way. You can use some of the simple approaches to keep stress levels in check. Don’t let the downs in life escalate to unhealthy levels!
