Last week we discussed some shortcuts for relieving holiday stress. This week is about things we can do, any time of the year, to reduce stress and feel better.
Introduction
Have you ever been, stressed? Duh. Who hasn't? Stress is a part of life. It gives us energy to do the things we need to do. Like respond to threats and avoid danger. But too much of it, and we can become mentally and physically ill. To quote Psychology Today, "stress sucks".
Now, no personal development blog would be complete without addressing stress management. Holidays are an especially stressful time for many people. In addition to our regular stressors like work, money, health, and just day to day living, we can now add socializing, entertaining, gift giving, etc.
Are there things we can do to help manage stress? Of course there are. And you probably know many of them already. But below is a refresher.
Get Good Sleep
This means not just getting more sleep, but better sleep. Block out blue light from TVs phones, and computers, 30 minutes before bed. Maybe get a red light bulb for your bedside lamp. Research suggests this may improve sleep. (For more tips on sleeping better check out my previous post, How Much Sleep Do We Really Need?.)
Exercise Lightly
If you are trying to relieve stress, you might benefit more from light exercise (my favorite kind) like walking, yoga and swimming.
Try Meditation
Studies show that meditation not only relaxes you, it also can reduce depression and anxiety. Sit comfortably, close your eyes, and concentrate on your breathing. Push intrusive thoughts away. It gets easier with practice.
Practice Progressive Muscle Relaxation
Relax all the muscles in your body, group by group. I like to start with my toes but you can start with your forehead and move down. Tighten and relax each group for 5 seconds.
Develop A Challenge Mindset
Instead of viewing difficult situations as threatening, view them as a challenge. You'll feel less stressed and more capable of handling the situation. Give yourself a pep talk. Like Liam Neeson, you have a special set of skills. You've got this.
Use Breathing Exercises
Deep breath in for a count of four. Hold for a count of four. Deep breath out for a count of four. Or, whatever count works for you. I prefer not to count. I sometimes forget about this one. Or, I bypass it because I'm too stressed, and DON'T HAVE TIME TO BREATHE. But it really does work. It also lowers your blood pressure and heart rate.
Take A Cold Shower
Getting warm with exercise and/or a sauna are soothing. But did you know a cold shower is as well? Swimming works too.
Reconsider Your Diet
The food we eat can contribute to our stress. For example, eating sugar increases inflammation, which can stress the body. Same with eating trans fats. Eating a diet of high quality protein and vegetables seems to work best at relieving stress.
Avoid Caffeine
Caffeine makes us more anxious. So ditch the coffee, caffeinated teas, and energy drinks to relieve stress.
Consider Adaptogens
Some plants are thought to relieve stress (adaptogens). They include Ashwagandha, Holy Basil, Eleuthero, Jiaogulan, Rhodiola, and Ginseng.
Happiness Visualization
Like the name implies, go to your happy place. Try to use all your senses. Also, try combining it with deep breathing and muscle relaxation.
Gratitude List
Write down what you’re grateful for (Can Being Grateful Make You Happier?). Focus on the positive in your life rather than what is stressing you out.
Paradoxically, I personally find it helpful sometimes to make a list of what is worrying me. The act of writing it down removes some of its power over me, and puts things in perspective. It's fun to go back later and see how inconsequential most of the things on the list turned out to be.
Journaling works too.
Bond With Your Pet
Spending even a short time with your pet can reduce anxiety levels. If you don't have a pet, consider volunteering at an animal shelter or walking/cuddling a neighbor's dog. There is also no shortage of cute animal videos on YouTube.
Spend Time In Nature
Even a walk around the neighborhood helps relieve stress. Even better if you can surround yourself with nature and focus on it. The Vitamin D hit from the sun helps with stress too (just don't forget your sunscreen).
Take a Break From Your Phone
Find a balance of news that works for you. It's important to be informed, but constant doomscrolling doesn't do you any favors. And spending lots of time on social media following "perfect people" living "perfect lives" doesn't help you either. Instead disconnect, and try some stress-relief activities like puzzles, board games, tackling a new project or reading a book.
Listen to Music
Music therapy can be a great way to reduce stress. Listen to it, play it, sing it. Whatever works for you.
Laugh
Watch your favorite comedy show. Tell jokes. Laughter is the best medicine after all. It reduces stress, makes you more relaxed and puts you in a better mood.
Set Boundaries And Stick To Them
A common cause of stress is over-committing yourself. Learn to say no.
Connect With Others
Your natural inclination might be to avoid people when you are feeling stressed and overwhelmed. But talking to family or friends can help reduce your stress. Also consider joining social clubs like a book club to help improve your mental health.
Self-Compassion
Don't be so hard on yourself. Also, set realistic goals and expectations.
Conclusion
I hope you have found something here to help manage your stress. I find what works best for me is reading, writing, doing puzzles, and if I'm really stressed, walking.
How do you relieve stress?
Sources
Excellent article. I’ve used many of those suggestions to reduce stress. LW
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