What can you do when you feel like your stress level is building up? When your mind is racing and you just don’t know what to do with yourself, where can you turn? Stress can get so bad at times that it seems like there’s nothing left to be done about it. The good news for all of us stressed-out people, however, is that there are many things we can try to help reduce stress levels immediately.
Here are some tips I have found useful to follow when your stress builds up. Of course, I can’t guarantee they will completely alleviate stress in any given situation, but they certainly help reduce its effects. At least that has been my experience.
1: Breathe!
I recommend deep breathing. I know, it sounds simple and stupid, but many people don’t breathe properly. Proper breathing is very important for reducing stress. The best thing about breathing exercises is that you can do them anywhere; they also cost nothing, and take almost no time (just a tiny bit of your time).
Start by slowly taking a long breath in through your nose to a count of four seconds. Then hold your breath for another four seconds, followed by slowly exhaling through your mouth – again for a count of four. Wait for four seconds before repeating the whole process five times. This should help relax both your mind and your body.
2: Try some Relaxation Techniques
There are many different ways to reduce stress using relaxation techniques. Some are more effective than others, some are more time-consuming than others, and some are more complex than others. The important thing is that you do whatever works for you and whatever fits your lifestyle the best.
A few relaxation techniques worth trying are Mindfulness, Meditation, Yoga, Tai Chi, Listening to Music, Taking a Walk, or Playing with a Pet.
3: Meditate
Meditation is great to do when you feel stress building up, because it lowers your heart rate and slows down your breathing. This helps you to relax and de-stress. To meditate, sit on a chair in a comfortable position with your back straight. Relax your shoulders.
Close your eyes and focus on the darkness, as well as the feeling of air moving in and out as you breath. If it helps, you can also focus on counting each breath. Count from 1 to 10, then start over again at 1 for another count of 10. Repeat this as many times as it takes to eliminate all outside distractions, so they don’t interrupt what you’re trying to do.
Whenever unwanted thoughts come into your head, gently push them away by continuing to count. If they become too intrusive for this exercise, just open your eyes and stare at something in front of you for a couple seconds before closing them again, as you refocus yourself inwardly.
4: Play with a Pet
Pet owners have lower levels of cortisol and say they feel more relaxed after petting their animals. This is due to increased oxytocin release after spending time with pets. Generally speaking, it has been scientifically proven that spending time with animals can be beneficial for stress relief.
While any friendly animal can be beneficial for stress reduction, studies show that certain animals are more effective than others. Dogs offer the most benefits to their owners when it comes to stress relief ,because they emit oxytocin (the cuddle hormone) and make people feel relaxed and safe.
5: Relax Your Muscles
This relaxation technique can be very effective. It should be done at a quiet time when no interruptions are expected. Focus on gently and slowly tensing, then relaxing different areas. Tense each muscle group for about 5-seconds and then relax for 30-seconds, before moving on to the next body section.
Start with your head and neck, then work your way down to your feet and toes. Notice the feeling as each muscle relaxes and becomes looser. Picture all tension and stress draining from your body, as each muscle releases.
6: Stop and Take a Look Around
This is actually quite important when you’re feeling overwhelmed with the speed of life. Did you see anything new today? Did you spot an animal on your commute to work?
This may not be possible all the time, but if it’s an option for you, stop for a moment to appreciate what’s going on around you. Take time to sit and marvel at nature. Be aware of the flowers – concentrate on the petals, smell the scent of them. Or even appreciate the symmetry of a single blade of grass. Nature is amazing, and appreciating it can be a great stress-buster. This process is called mindfulness and is a very well-known stress buster!
7: Go For a Walk in Nature
Taking a walk in nature is very good for you when you feel yourself getting stressed. Trees, plants, and flowing water enhance your well-being by giving off negative ions. These health-giving molecules help more oxygen get to your brain, and boost ‘happy’ hormones such as serotonin. The best way to benefit from negative ions is during a heavy rainstorm, especially after thunder. Or walk on a beach with the waves crashing on the shore. The benefits of negative ions are so great that there are appliances you can buy for your home that circulate them into the air.
And while you’re out in nature, why not try hugging a tree? Even though it may sound a little crazy, getting up close with trees is extremely beneficial to your well-being and is proven to decrease stress and blood pressure. Plus, trees do so much good for the earth, don’t you think they deserve a hug?
8: List Your Accomplishments
It doesn’t matter how minor or inconsequential you think they are – it’s important to keep a ‘Done’ list. Keep this list somewhere visible (like taped to your bathroom mirror) so every morning when you wake up, you begin your day by reminding yourself of all you’ve been able to do.
Another way to approach this is by writing out what you are grateful for. Gratitude is amazing at making you feel better about what you have. Maybe even consider looking at whatever situation is making you stressed, such as a job, and being grateful for that. Not everyone has a job, or money from a job. Often just this awareness of how lucky you are can make you feel less stressed – instantly.
9: Enjoy Life’s Simple Pleasures
Why not read a good book, eat something you like, or watch an old movie or comedy show that always makes you laugh? Laughing releases endorphins and is a great way to relax at the end of a stressful day.
10: Go Exercise
This can be extremely effective. The endorphin rush alone feels amazing and helps take our minds off of whatever stress we may be experiencing in the moment (or has been building up since we were last able to get some time away from our stressful work/home lives). The best part about exercising is that it can just as easily be done in the comfort of your own home – no gym required! And it doesn’t have to eat up much time – 10 or 15 minutes will do.
You now have several tactics you can use when you feel stress putting pressure on you. Which one will you choose?