Stress is a very real part of life. It can show up as a result of your job, living situation, health, mental state, and more. Stress can have a huge impact on your physical and emotional health. A chronic state of stress will lead to stomach problems, sleep difficulties, depression, and other negative effects on your body. You may also find it hard to concentrate or focus when you have a lot going on in your life.
However, there are many ways to release stress in a healthy way so that you don’t feel the negative effects. The following are some techniques you can try out today!
Analyze first
The first step to good stress management is understanding your own sources of stress (stressors). It’s only those who know what stresses them that can also effectively reduce the effects of it.
Say for instance, are you exposed to a double burden of raising children and having a job? According to the so-called “sandwich generation” between 30-39 years old who often have both, 82% feel stressed.
One of the most common causes of stress in modern society is pressure to perform. Multitasking and constant availability through digitization are also among some other common causes of stress.
Short term reduction
Everyone reacts differently to stress factors. Consequently, there is not just one answer to the question: How can you reduce stress? For some people a moment in the fresh air is enough and for others an extensive training session at the gym would be better.
There are two different types of stress management: short-term and long-term. If you’re currently in a stressful situation, the following short term techniques will help reduce your stress quickly.
- You cope with emotional stress by spontaneously relaxing. You can do this, for example, by taking a break and doing nothing.
- React in a controlled manner – stamp your foot or scold loudly.
- To change your perception, try looking at something else – e.g. outside the window or an analog picture. Or take a walk.
- Reduce stress factors: Switch off noise sources such as the radio or telephone.
Long term reduction
Sometimes, our symptoms are recurring and frequent because of stress. If this is the case, it might be time to find a long-term problem-oriented tactic to relieve stress. One way you can do this is by minimizing or eliminating any potential sources for your stress as much as possible.
For example, you can reduce the number of items on your daily to-do list and delegate work. Perhaps it is also possible to either completely eliminate or just limit contact with people who are always causing you stress.
However, there are also stress triggers that cannot be changed. Even then, you do not have to take medication immediately to reduce stress. Another method of reducing the negative effects of these triggers is by using other methods:
- It is your attitude that determines whether a stressor is positive or negative. In the end, it all starts with you and how you choose to deal with stressful situations in your life. It’s important to rethink the approach of self-care from simply “reducing stress.” One of today’s most significant sources of stresses are psychological issues which originate from attitudes we have towards various events in our lives.
- Certain behavioral methods can be used to help find ways of assessing the stress factors in a more positive light. Sports and relaxation techniques also go a long way towards reducing emotional and mental stresses.
How to Cope with Stressors
Multitasking, or doing multiple things at the same time, wastes your time because it slows down your productivity. It is better to do one task after another.
If you are having a conflict with someone, don’t be afraid to address it. Talking to people’s who criticize us can help make the workplace more manageable for those of us experiencing stress. Another method is time management: identifying what is important and solving problems as they arise by saying no when we are busy or overwhelmed at work.
Reduce distractions from electronics: TV, cell phone or computer constantly provide new stimuli to your brain. At the end of a busy day, give yourself a digital break.
What can you do about stress caused by crowds? For example, shop outside of rush hour and if possible don’t drive or take the train during rush hour.
Change your mindset
Reflect on your own behavior- are you always trying to do things perfectly? Is it difficult for you to accept help from others? Are your demands of yourself and others too high? You’re only harming yourself with this. Be more realistic, but don’t give up hope or become undemanding.
Reduce stress with positive self-talk: “I can do it,” or, “If I make mistakes, who cares?” or even, “Obstacles are a part of life.” If you keep thinking about the worst that could happen over and over again in your head then it may actually happen.
There are a variety of ways to relieve stress. For example, you could relax with methods such as meditation or yoga. With autogenic training, you can reduce your psychological stress levels. Progressive muscle relaxation helps relieve tension and special breathing exercises help calm oneself down from stressful situations.
Exercise is a quick and easy way to reduce stress. Sport breaks down stress hormones and accumulated energy, while also making you more resistant to it; the better your physical condition is, the higher your resistance levels will be! What’s important: do sports that you enjoy!
Spend time in nature
Spending time in nature can help reduce stress and promote a positive outlook.
Trees, lakes, and oceans are therapeutic for many people. If you live near any of these things, take a break from your busy schedule and go spend some time outside. Here’s the thing: Nature is always available. You don’t need to find the time to hit it up during your lunch break or on weekends like other activities may require.
The benefits of spending time in nature include lower blood pressure, better moods, and more energy! There’s no denying that there’s something about being outside that makes us feel good about life and ourselves!
Connect with friends and family
One of the best ways to combat stress is to be social with close friends and family. When you’re feeling overwhelmed, it can be difficult to leave your comfort zone and connect with others. But try it anyway!
Research has shown that regular social connection is a crucial factor in a happy life. It has been found to improve physical health, provide emotional support, and reduce symptoms of depression.
So why not take a break from the hustle and bustle of everyday life? You deserve it! Get out there and spend time with people who care about you. And don’t forget to call or visit loved ones that live far away from you!
Laugh and smile
Want to release stress in a healthy way? The best place to start is with the basics. Laughing, smiling, and deep breathing can help your body release natural feel-good hormones, like serotonin. When you laugh or smile, you send signals to your brain that it’s time to relax. Your brain will then send signals down your spine telling your muscles to relax.
Take life easy
Be optimistic, confident, and trust in yourself. Don’t let failure get you down. Allow yourself regular free time with family and friends. Have a hobby to keep your mind busy – this will give you inner strength! Reducing stress not only does protect yourself from burnout but also other illnesses related to stress!
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