Are you feeling stressed out?
There are so many reasons to be stressed out. But before you start looking for reasons why stress is getting the best of you, let’s bring it down.
Stress reduction techniques you want to engage with suit your long-term well-being and happiness.
Whether it’s –
- misplacing your keys before an early meeting at work
- being worried about an upcoming doctor’s appointment
- having to give a presentation in front of your classmates,
stress is a universal experience. Our daily stress levels can fluctuate due to our circumstances with work, health, or our families and friends. More extensive situations, such as global pandas, natural disasters, or political issues, can also increase stress levels.
While we may not always be in control and feel stressed out, we are responsible for how we respond to stress. Here are some ways to deal with stressful situations and learn how to reduce stress’s impact on your well-being.
Ways To De-Stress
You might have a never-ending to-do list, meetings that could have been emails, or be stuck in traffic that makes your hectic life just that much busier and leaves you feeling stressed out. Finding time for yourself in the mix of your responsibilities is challenging. Luckily, even with a handful of free minutes a day, you can take action on a few things to help you calm and lower your stress.
Here are some examples to help you go from stressed out to stressless.
1. Go for a short walk.
Walking lets us clear our minds, get fresh air, and move our bodies. When we go outside, our minds become stimulated by the outdoor environment rather than the internal stress we may focus on. Additionally, physical activity releases endorphins, which are feel-good hormones in the brain that support pain relief.
2. Take a music break.
Music can feel therapeutic because listening to songs you enjoy, singing along with, or dancing releases a neurotransmitter, or a chemical messenger, in the brain called dopamine. Dopamine has several functions, but some of its functions include lowering blood pressure and feeling contentment, which may result in better moods.
3. Call a loved one.
It may be beneficial for you to pick up the phone to hear someone else’s voice when the stress in your head begins to feel loud. According to health psychology, social support is an incredible tool for stress relief, coping with difficult situations, and even overcoming illnesses. Talking to a loved one can help you feel less alone, especially during tough times.
4. Cuddle with your fur baby.
Touch and affection can positively impact your well-being. Research has shown that both can reduce cortisol—the hormone in our bodies that induces stress reactions. Not only can a quick at-home pet therapy session make you de-stress, but it can also improve the bond with your pet.
5. Give mindfulness meditation a try.
In recent years, mindfulness meditation has become an increasingly popular stress relief technique. Mindfulness meditation is centering ourselves by bringing awareness to the present moment.
6. Take a hot bath or shower.
Research suggests a hot bath or shower about 90 minutes before bed can help lower stress. When you feel elevated levels of stress emotionally, your body can feel the physical effects of tension, muscle aches, and overall fatigue.
7. Reduce caffeine intake.
It may be best to keep caffeine reserved for your morning coffee. Drinking caffeine too close to bedtime can alter your sleep patterns, keep you awake when you’re tired and elevate your stress levels.
8. Read instead of scroll.
Between Instagram, TikTok, and Facebook, we have more than enough apps on our phones that make it easy to absorb content endlessly. If you catch yourself repeatedly saying, “Just one more video,” and realizing it is past your bedtime, it may be time to limit your phone use before bed. The downside of scrolling on your phone late at night is that the blue light from screens can reduce the production of melatonin, a hormone in our bodies that induces sleep. If you’re craving relaxation before bed, try picking up a book you might enjoy.
9. Write about it.
When we face stressors, it’s easy to bundle up all our emotions about the situation. Sometimes, putting any intrusive or anxious thoughts out on paper can clarify your issues or help you find new ways to solve problems—not to mention release all your emotions about your stressors onto paper.
We all experience some stress, and I don’t know anyone who hasn’t been at least a few times a year. No matter the magnitude of our stressors, the situations that elevate stress can weigh heavy on your mind and body. Well-being habits can help you de-stress every day and enhance your happiness level. I hope this article provides some options and inspires you to compile your favorite list of stress management techniques.