Stress is all around us—at work, on the road and even in the house. People have different ways of dealing with it. Some go on diet, others travel or go on a spa weekend. But there are more affordable ways to relieve yourself of your stress. In this article, we shall take a look at 10 effective techniques for stress relief.
According to Robbie Maller Hartman, PhD, a Chicago-based health and wellness coach, meditation can be helpful in relieving stress. It alters the neural pathways of the brain making you capable of handling stress. Meditation is simple and straightforward. Sit up straight with both feet on the floor. Close your eyes. Focus on reciting a positive mantra such as Ï feel at peace” or Ï love myself.” As you meditate, let your distractions fly away to the clouds.
Psychologist Judith Tutin, PhD reveals that taking a deep breath is another effective technique for stress relief. It can counter the effects of stress by slowing the heart rate and reducing blood pressure. To do deep breathing, sit up straight with your eyes closed and placing a hand on your belly. As you slowly inhale through your nose, feel the breath in your abdomen going to the top of your head. Do the opposite as you exhale through the mouth.
Be in the moment
According to Tutin, being in the moment and focusing on your senses is a good way to relieve stress. It can reduce your tenseness. Notice as the air feels on your face as you walk and the feeling on your feet as it hits the ground. Tutin recommends focusing on a single behavior with awareness.
Reaching out to your social network is one of the best ways you can handle stress. Communicate with friends personally or over the phone. Share what’s going on. You can get a fresh perspective while establishing a strong connection.
Focus on Your Body
Do a mental check of your body. Tutin recommends being aware of the areas where you feel tight or loose without making any changes. You can do this lying on your back or sitting with your feet on the floor. Work your way up from the toes up to the scalp while noticing how your body feels. Pay close attention to what you are feeling in your body.
Another great way to relieve stress is to decompress. Place a warm heat wrap around your neck and shoulders for 10 minutes. With your eyes closed, relax your face, neck, upper chest, and back muscles. Remove the wrap and use a tennis ball or foam roller to ease away the tension.
Laugh Out Loud
The popular cliché “Laughter is the best medicine” is highly applicable in stress relief. Laughing does not only lighten the load mentally but also reduces cortisol, the stress hormones of your body. It also enhances endorphins, which is your body’s brain chemicals. You can also relieve stress by talking to someone who makes you smile.
Listen to music
Research reveals that listening to soothing music can reduce blood pressure, heart rate, and anxiety. You can create a playlist of songs or nature sounds and focus on the different melodies, instruments, or singers in the piece. Likewise, you can listen to upbeat tunes or sing at the top of your lungs.
Another great way to relieve stress is to be on the go. Having regular exercise can help ease depression and anxiety by helping the brain release positive chemicals and help your body deal with stress. You can take a quick walk around the block or tackle a few flight of stairs.
Focus on the good things about your life. To do this, keep a gratitude journal to remember all the positive things in your life. Likewise, make it a point to take everyone around you for providing support and encouragement for everything they have done. A simple note or hug can be a good gesture for showing gratitude.
Stress relief need not be expensive. There are more affordable ways to lighten up and release the burden you are carrying emotionally and mentally. Just follow these tips and you can be feeling okay in no time.