How to Reduce Stress (with Pictures)

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

Stress is that feeling of being overwhelmed by excessive mental or emotional pressure. When you feel unable to handle tension, it turns into stress. Everyone reacts differently to stress and everyone is faced with personal stressors. The most common causes include work, relationships, and money. Stress can affect how you feel, think and behave. It can also have a huge impact on the functioning of the body. Some of the most common symptoms are anxiety, worries, sleep disturbances, sweating, loss of appetite, and difficulty concentrating. Before stress has serious consequences on your psychophysical well-being, it is good to take a few minutes to learn different techniques and strategies to manage it.

Steps

Part 1 of 4: Relax the Body

Step 1. Exercise

It takes 30-45 minutes of exercise three times a week to feel much fitter and in control of your life. Several studies have shown that exercising can relieve stress, fight depression and improve cognitive function. It also releases endorphins, chemicals that promote positive feelings. Here are some ideas for exercising:

• Go run. Running releases endorphins. After training, you can feel fitter than ever. Try setting yourself a milestone, like running a 5K or 10K marathon. You will feel so motivated, able to achieve your goals and overcome obstacles.
• Join the pool and swim two kilometers every other day. Diving into the water will make you feel stronger and will help you get rid of all stressful thoughts. It is also a great activity if you have muscle or joint pain.
• Sign up for a yoga class, which is not only good for your body, it also helps regulate your breathing and focus your mind.
• Join a team, for example bowling, volleyball or softball. You will be able to make new friends and train at the same time. In other words, you will get the benefits of socialization and sports in one fell swoop.
• Go trekking. If you spend more time in nature and breathe fresh air, you will feel less stressed.

Step 2. Try a massage

Massage therapy can reduce stress. It is excellent for relaxing and relieving psychophysical tension. You can massage your neck, forearms and palms yourself. Alternatively, ask a friend to help you or talk to a professional.

• Professional massages can be expensive, but they are worth every penny. A massage therapist is able to loosen the muscles until all tension is eliminated from the body.
• Massages are also great foreplay. Ask your partner to massage your feet or back. You will share a pleasant couple experience.

Step 3. Eat healthy

The key to fighting tension is having a balanced diet. A well-nourished body is better able to cope with the psychophysical effects of stress. In addition, this disorder is associated with the tendency to overeat: when a person is stressed, they tend to prefer high-calorie, high-fat foods. If you want to relieve stress, you should pay special attention to nutrition. Here's how to do it:

• Eat a healthy breakfast. This is the most important meal of the day, so try to eat carbohydrate-containing foods, such as oats, protein foods, such as turkey or lean ham, and a portion of fruit or vegetables.
• Eat three balanced meals a day. Eating regular meals despite the busy schedule and stress will help you build good habits, giving you more energy.
• Take breaks to eat healthy snacks - they'll fuel you up throughout the day. Bring an apple, a banana, or a sachet of almonds. Avoid products that make you feel grounded and lethargic, like sugary snacks or fizzy drinks.
• Cut back on caffeine and sugar. They only charge you temporarily, in fact they often cause a drop in energy and worsen your mood. Consuming them less can also help you sleep better.

Step 4. Get in the habit of using plant-based products and drinking herbal teas daily

Various plants and herbal teas can have a calming effect, thus reducing insomnia, anxiety or stress-induced anger. Before using new plants or supplements, always be sure to consult with your doctor or another expert. Here are some of the most effective products for fighting stress:

• Chamomile. It is a rather famous plant thanks to its numerous therapeutic properties and its easy availability. It is usually consumed in the form of herbal tea, often to combat the symptoms of stress, such as insomnia and an upset stomach.
• Passionflower. This plant is used to treat sleep disorders, anxiety and gastrointestinal problems. According to recent research, it can be as effective as prescription medications for treating anxiety. It is generally taken in the form of herbal tea.
• Lavender. Research has shown that lavender scent can have a calming, soothing and sedative effect when inhaled. For this reason, it is often used to create aromatherapy oils, herbal teas, soaps, bath gels and creams, but these are just some of the many lavender-based products available on the market.
• Valerian root. It can be used to treat anxiety and insomnia, although it shouldn't be taken for more than a month.

Step 5. Improve your relationship with sleep

Rest plays a very important role in managing stress, so don't neglect it and don't sacrifice it. Optimizing schedules will be very useful in relieving tension, in fact sleep affects memory, judgment and mood. Research has shown that nearly all Americans would be happier, healthier and safer if they slept an extra 60-90 minutes each night.

• To rest well, almost everyone needs seven to nine hours of sleep a night. Sleeping too much or not enough can make you feel groggy and unable to cope with your responsibilities.
• Try to sleep for the same amount of hours each night. Don't sleep five hours a night during the week and then 10 at the weekend, or you'll feel even more unstable and tired.
• Go to bed and always get up around the same time. This will further adjust your habits, so it will become easier to go to sleep and wake up smoothly.
• Before you go to sleep, get in bed and unplug for an hour. Read, listen to relaxing music or write in your journal. Don't watch television or play on your cell phone, otherwise it can be difficult to relax and fall asleep.

Step 6. Try to live in harmony with your body

Many separate the physical from the psyche. However, it is useful to stop for a moment to pay attention to your body, observe it to understand the impact stress has on the organism.

• Lie on your back or sit with your feet flat on the ground. Start at the toes and work your way up to the scalp. Try to notice the sensations of the body and to identify the tensions. Don't try to change anything or relax the tense areas, just try to be aware of it.
• For a couple of minutes, stay in your chosen position and breathe, gradually focusing on each part of the body, from head to toe. As you inhale and exhale, imagine that the air passes through each area of the body as you focus on them.

Step 7. Relax

Place a cervical heat pad or warm cloth over your neck and shoulders, then close your eyes for 10 minutes. Try to relax your face, neck and shoulders.

You can also use a tennis ball or massage ball to rub your head, neck, and shoulder muscles, where many build up tension. Place the ball between your shoulders and the wall or between your shoulders and the floor, whichever is easier and more comfortable for you. Lean on the ball and apply gentle pressure to the affected area for up to 30 seconds. Then, move the ball to another area to relax it

Part 2 of 4: Relax the Mind

Step 1. Read

Reading is effective for calming down and becoming cultured. It is also useful for waking the mind in the morning and helping to get to sleep in the evening. Whether you are reading a historical or sentimental novel, getting absorbed in another world will help you relax. Six minutes of reading are enough to lower your stress level by two thirds.

• If you find it useful, you can read before bed with some background classical music.
• When reading, use a good lamp so as not to tire your eyes, but turn down the other lights to calm yourself, reconcile relaxation and rest.
• If you enjoy reading and want to share this passion, join a reading club. It is very useful for encouraging you to read and make new friends in the meantime. Again, you can kill two birds with one stone by trying to fight stress - do something you love while having deep interactions with others.

Step 2. Think positively to live your daily interactions more peacefully

Some psychologists have shown that optimists and pessimists often face the same problems and obstacles, only optimists handle them in a better way.

Every day, think about three little things you are grateful for. This will help you remember all the positives in your life even when you are stressed out. Positive thinking can allow you to put things in perspective

Step 3. Laugh more

Laughter has been shown to fight stress. Many doctors, such as Patch Adams, believe that humor can positively affect recovery from illness and surgery. Studies have shown that the very act of smiling can improve your mood and cheer you up.

• Laughing releases endorphins, good mood chemicals.
• Humor allows you to take your life back. It allows you to look at it in a different light. It can radically transform everything that stresses you. He often makes fun of authority. It can offer you new ways to understand what is bothering you. Laughter and humor are profoundly effective tools for seeing life with different eyes.

Step 4. Practice deep breathing

Engaging in deep breathing is helpful in promoting relaxation in stressful situations. Deep breathing is also called diaphragmatic, abdominal and rhythmic breathing. It promotes a complete oxygen exchange, so it allows you to inhale fresh oxygen and exhale carbon dioxide. This helps you slow your heart rate and stabilize or even lower your blood pressure.

• First, look for a quiet, comfortable place to sit or lie down. Take a normal breath or two to warm up. Then, take a deep breath: inhale slowly through your nose, letting your chest and lower abdomen expand as your lungs fill. Let the abdomen expand fully. Don't hold him back, as many tend to do. Now, slowly exhale through your mouth (or nose, if it comes more naturally). Once you've practiced and figured out how to breathe correctly, do the exercise. As you sit with your eyes closed, associate deep breathing with certain images, perhaps even with a specific word or expression that promotes relaxation.
• Why doesn't shallow breathing have the same effect? By limiting the movement of the diaphragm, it has a diametrically opposite result. When you breathe shallowly, the lower lungs don't get all the oxygenated air that is due to them, which can cause shortness of breath and anxiety.

Step 5. Practice mindfulness

Mindfulness exercises allow you to pay attention to the present to help you ponder what you think and feel about your experiences. Mindfulness allows you to manage and fight stress. It often involves the use of techniques such as meditation, breathing and yoga.

If you can't take a mindfulness or yoga class, try meditating. You can do it anywhere and for as long as you want. Meditating for just 20 minutes a day can relieve stress a lot. All you have to do is find a comfortable, quiet place, put your hands in a comfortable position, close your eyes, and focus on your breathing. Focus on being present and relaxing your body, notice every breath and discomfort you feel. Work on clearing your mind of negative or stressful thoughts - this can be the hardest part. Above all, breathe. If you find your mind wandering elsewhere, count your breaths. Try meditating right after getting up or to unplug before going to bed

Part 3 of 4: Be Proactive

Step 1. Let go (at least a little

). Admit you can't control everything. There will always be stressors in your life, but you can fight stress by eliminating them as much as possible and learning to deal with the ones you can't get rid of.

• It can be helpful to go through your diary and review everything that stresses you but you can't control, including traffic, your boss, your colleagues, economic ups and downs, and so on.
• It is not easy to admit that you are unable to control something, but eventually you may realize that this actually gives you more power. For example, you will understand that the only thoughts and behaviors you can control are your own. You can't control what your boss thinks about you or what your in-laws say. Instead, you can check your answers and reactions. You will therefore acquire a whole new esteem for your identity and your abilities.

Step 2. Deal with stressful situations right away

Instead of avoiding stressful events or postponing them, why not take them head on? You may not be able to eliminate everything that is stressing you on your own, but you may be able to alleviate it in some way. Above all, you can prevent it from getting worse and having more and more negative effects on your psychophysical well-being.

• Cope with stressful situations that arise in your workplace. If you feel overwhelmed or undervalued, talk to your boss in a calm and reasonable manner. If you think you have too many commitments, find ways to work half an hour less a day, perhaps eliminating the distractions or unnecessary breaks that distract you from a job. Look for solutions that help you combat stressors without adding more. Learn to be assertive to communicate your needs so they are taken seriously.
• Deal with relationships that stress you out. If the problem is the relationship status you have with your partner, family member, or friend, it's better to talk about it than to wait and see what happens. The sooner you clearly state how you feel, the sooner you can start solving the problem.
• Take care of small commitments. Sometimes the less important assignments contribute to daily stress by accumulating and not being completed. If you feel like you're getting lost in a glass of water, address these matters directly. Compile a to-do list that hassle you (like changing your car oil or making a dentist's appointment) and see how many you can accomplish in a month. Writing a list can motivate you a lot: by ticking the items, you will see it get shorter and shorter.

Step 3. Get organized

Getting organized, planning ahead, and preparing can relieve stress. One of the most important steps is to keep an agenda to remember all appointments, meetings and any other commitments, such as a yoga class or a class trip. This will help you understand how your days will unfold over the course of a week or a month. By doing this, you will have a better idea of your commitments and how to organize yourself.

• Plan short-term plans. If the date you have to leave for a trip is approaching and it stresses you, try to work out all the details as soon as possible, so that there are no unknowns. Knowing what awaits you will give you the feeling of being in control and will help you better manage unforeseen circumstances.
• Organize your space. If you tidy up the environments you spend most of your time in, then your life will be more organized and manageable. It may take some effort, but the benefits will make up for the time spent getting everything in order. Get rid of things you don't use or need anymore (like old clothes, electronic or other devices) and rearrange the space to make it as functional as possible. Try to live in a place that is always neat and clean. Take 10-15 minutes each night to throw out everything you don't need, clean up, and put everything in its place. A clean and tidy environment can help you clear your mind.

Step 4. Learn to control your schedule

In many cases you can't do it, but in many others you can. People often agree to do things that are unpleasant, cause excessive anxiety, or distract from more important commitments. One of the reasons why people feel particularly stressed is this: the feeling of having too many commitments and not having enough time to pursue their interests or be together with loved ones.

• Carve out moments all for yourself. Parents especially need it - take some time to dedicate to yourself, with no children, community, church group or anything else. It doesn't matter if you go hiking, soak in a hot bath, or meet a friend - taking your time is essential.
• Learn to distinguish between what you should do and what you need to do. For example, you need to file your tax return on time. Instead, convincing yourself that you should make treats for your child's snack every day can make you feel guilty when you just don't have time to cook. If the child has no problem with the simple snacks you give him to go to school, why not continue like this? Think about what you absolutely must do and prioritize the commitments you should make or do in an ideal situation.
• Learn to say no. If your friend always throws crowded parties that make you anxious, don't go to the next one. Sometimes you can say no, in some cases it is necessary. Know your limits and stick to them. Taking on more responsibility than you can handle will surely make your stress worse.

• Write a list of things not to do. Sometimes we are loaded with so many commitments that the days turn into an endless series of activities. Try making a list of everything you can delete from your calendar. Here are some examples:

  • If you have to work late on Thursday, avoid making dinner that night (if possible).
  • Do you have to help your parents clean the garage this weekend? Eventually you will be tired and sweaty, so it will be impossible to see your friends to skateboard. Maybe you can go there next week.
  • An important exam is approaching. This means that you can go to the gym for half an hour, not two hours.

  

  Step 5. Take some time to relax

  Try to do this for at least an hour a day, especially in the morning and in the evening, before going to bed. Write it down in your diary so you don't end up skipping it. Everyone needs time to recharge their batteries.

  Every day, do something you enjoy, be it playing the piano for 10 minutes, gazing at the stars or composing a puzzle. These activities will remind you that there are also pleasant things in your life

  

  Step 6. Use troubleshooting techniques

  Instead of thinking "X, Y and Z are stressing me a lot," shift your focus to what you can do to alleviate the difficulties. Changing your point of view, then moving from the problem itself to concrete actions to solve it, can help you regain some control over your life.

  For example, if you know that traffic stresses you out because it's boring and wasting your time, ask yourself what you can do to change this experience. Come up with a number of solutions (such as listening to music or audio books, or sharing the journey with a colleague) and try them out. Methodically evaluate which one seems most effective to you. Reworking the stressors to deal with them as if they were problems allows you to change your perspective: in fact, this implies that they can be solved, like a puzzle or a mathematical equation

  

  Step 7. Surround yourself with a positive support network

  According to research, people who go through highly stressful experiences, such as losing a partner or losing a job, are more likely to overcome adversity when they have a network of friends and family they can rely on. Spend time with those people who are a positive force in your life, who make you feel valued, valued, and confident, who encourage you to improve.

  • Decrease interactions with people who stress you out. If a person is always fidgeting, then you will probably be better off without them. Of course, it's hard to stop talking to a co-worker, but you can definitely try to reduce interactions with those who stress you on a daily basis.
  • Avoid people who are negative and who make you feel inadequate. Negativity fuels stress. Try to reduce these contacts. In fact, it's more stressful to surround yourself with people who don't support you than to be alone.

  Part 4 of 4: Reflect on Your Stress

  

  Step 1. Identify the causes of stress

  Before making progress, you need to be able to identify the triggers. Take some time to be alone and open a notebook or diary. List any factors that appear to be contributing to stress. Once you have a better idea of the causes, you can make changes that will help you deal with it.

  • Consult a list of stressors. It can help you assess your problem. The Holmes-Rahe scale is rather used in the field of psychology and psychiatry. It contains 43 stressful life events that can affect your psychophysical well-being. Some situations are severely stressful, such as the loss of a partner or a divorce, while others are less so, such as holidays or a minor offense (for example, going red or a parking ticket). However, it is important to note that everyone experiences stress in their own way and copes with life events differently. A test can help you pinpoint some causes, but it doesn't mean it lists everything you experience or scores perfectly in line with your experiences.
  • Journaling, even for just 20 minutes a day, has proven effective in many areas of a person's life. Keeping a journal is associated with effects such as reducing stress and strengthening the immune system. Additionally, writing helps you keep track of your behavior and emotional patterns. It can also help you resolve conflicts and get to know yourself better.
  • Start by considering the root causes of your stress. You may think you are stressed out because you are making little money, but the real cause could be general job dissatisfaction or uncertainty about which path to take. Imagine that you are stressed out because your wife has bought a superfluous and expensive item. Are you upset about the purchase itself or is the stress coming from bigger worries, such as your family's debts escalating?
  • Evaluate your relationships. Do they help you be a better person and cope effectively with stressors or exacerbate stress?

  

  Step 2. Examine how often you feel stressed

  Does it happen to you due to specific situations or is it a constant? For example, stressing yourself out because a co-worker didn't complete a certain meeting project is different from feeling stressed from the moment you wake up to the time you go to bed. If it has become a permanent state, it may be due to a more serious underlying disorder. In this case, you should consult a doctor for guidance and advice. You can also start learning how to fight anxiety by learning about the various strategies available.

  

  Step 3. Classify the causes of stress

  This will help you understand what stresses you the most. The leaderboard will also allow you to determine where you should focus your energies in order to proactively relieve tension. For example, traffic might be in 10th place, while economic concerns top the list.

  

  Step 4. Make a plan to combat the stress in your life

  To do this, you need to be methodical and precise. If you are truly determined to decrease or eliminate stress from your life, then you need to take targeted and specific measures to relieve certain stressors.

  • Start with the triggers at the bottom of the list and try to deal with them from time to time. For example, you could make traffic less stressful by leaving home early, listening to your favorite music or an audiobook while in the car. You may also want to consider alternative means, such as car sharing or public transport.
  • Gradually work your way to the top of the list to find strategies to help you deal with various stressors. Some may be easier to cope with than others. For example, eliminating the stress caused by your financial situation isn't as simple as making your daily commute more enjoyable. In any case, you can still plan to take proactive measures whenever possible, such as consulting a financial advisor. The very act of reflecting on stress can give you a boost and ease it.
  • Try to prepare a worksheet dedicated to each individual trigger. This will help you analyze them individually and determine what impact they have on your life. It will also prompt you to devise strategies to deal with them. For example, you can write about how you intend to deal with a certain obstacle from a more optimistic perspective. This sheet also allows you to focus on your more general stressful experiences. Finally, commit to listing some ways you intend to treat yourself better and take care of yourself.

  

  Step 5. Reflect with the help of others

  You don't have to deal with stress alone. If you open up to a friend, family member, or therapist, you will feel much better. By sharing your emotions, you will likely get positive feedback and discover a different point of view on your problems. Also, just talking about stress, discussing it out loud, can help you clarify what exactly you are struggling with.

  • Talk to a close friend or family member about your stress and techniques for managing it. The people around you probably have had to deal with it at one time or another, so talking to them will not only help you open up, you will also deepen your understanding of the problem.
  • Get help at the right time. If you are constantly feeling overwhelmed by every single aspect of your life, it may be helpful to see a therapist. When stress prevents you from sleeping, eating, or thinking clearly, it's time to ask for help.

  Advice

  Remember that others are stressed too. Taking a moment to realize that you are not the only one dealing with stress will cause you to be kinder to others and probably to yourself as well

  Warnings

  • In times of stress, you may be tempted to resort to coping strategies such as alcohol, smoking, or recreational drug use. Avoid these methods, as they can make the situation worse in the long run.
  • If you feel unable to cope with stress, then you should see a therapist. Don't face it alone.