If you are human, you are not exempt from the wonderful gift of stress. Stressful thoughts, relationships, school, work, and family life are just the minimum. Western medicine has done its duty of selling remedies for conditions caused by stress, but there are easier ways to manage many situations and emotions that come with stressful moments you may experience.
1. Exercise
Exercising releases chemicals called endorphins, which naturally reduce pain and improve mood. Enjoy a light workout, or intense if you choose. Take a walk. Anything to get your body moving and your heart rate up will be sure to provide a significant boost in your mood if you’re feeling overwhelmed.
2. Breathe
Breathing exercises are great for immediate stress reduction. Your stressed, shallow, rapid breaths are replaced with slow, deep breaths. With breathing exercises, you are literally forced to slow down and rewind; your body is supplied with more oxygen and your muscles become more relaxed. Breathing exercises are convenient to do anywhere and at any time. Try one of the breathing exercises below to reduce stressful moments in your day.
Belly Breathing
- Lie down in a comfortable flat position
- Place your hand on your belly
- Inhale through your nose while drawing breath through your belly, so that you see your hand rising on your stomach
- Exhale through your mouth, watching your hand fall back down with your stomach
- Repeat for several minutes
4-4-4 Breathing
- Find a comfortable seated position
- Inhale for four seconds
- Hold the breath for four seconds
- Exhale for four seconds
- Repeat for a few minutes or until calm
3. Music
Music has the power to heal. Whether it is relaxing music or your favorite upbeat tune, press play, and watch your mood go from stressful to relaxed. If you decide that relaxing music is your go-to in a stressful moment, have a playlist ready to start when you feel overwhelmed. If you want to blast your upbeat tunes, press play, and instantly get your mind off your present situation.
4. Applications
Phone applications can be super helpful for reducing stress quickly. Apps like Calm can be used for relaxing sounds and meditations to relieve stress. The Headspace app is great for guided meditations and mindfulness that are customizable to your specific needs. If you are more spiritual, the Abide app provides guided faith-based meditations to help you center yourself.
5. Sleep
Sleep is a wonderful thing. If you find yourself in a moment where you’re overwhelmed and in an appropriate space, try taking a quick nap. 20 minutes is ideal for a power nap to rejuvenate your mind and body and continue on with the rest of your day. Otherwise, make sure you are getting enough sleep every evening, at least eight hours or more. Yes, this is easier said than done; however, the benefits are worth it.
6. Essential Oils
Invest in a diffuser, add essential oils (and water), and relax away. The aroma of diffused oils will lighten your mood, and fill your space with scents that are inviting, invigorating, calming, relaxing, or whichever you desire. Some essential oils are made for ingestion to heal from within, just be sure that the source you choose for ingested oils is credible. Some common stress-reducing oils and their benefits are:
- Lavender- calming and emotionally balancing, promotes rest
- Frankincense- promotes peace and relaxation
- Orange- energizing, uplifting, purifies the air
- Ylang Ylang- aids in anxiety, stress relief, promotes positivity
7. Write your feelings
Journaling is proven to aid in reducing stress by allowing you to physically get your thoughts out without the stress and anxiety of having to speak to another person. Getting your thoughts on paper reduces depression and allows you to let off steam in a constructive manner.
8. Chew Away The Stress
Chewing gum serves many purposes other than simply freshening your breath. Gum aids in weight loss by mechanically tricking your mind that you are eating. Gum keeps your mouth occupied if you are hungry and don’t have food on hand. Gum also reduces stress by relieving anxiety and giving your mouth something to do other than stressfully stuff yourself with unhealthy foods like ice cream, chips, and chocolate.
The next time you feel stressed and need immediate relief, try one of these helpful tips to take the edge off.
