Sometimes stress can take us by surprise, tormenting us and spoiling the day. Fortunately, there are some simple ways to deal with it when it manifests with all its might. These are strategies that can very quickly silence the demons of tension and exhaustion, allowing us to end the day. Used regularly, they can also relieve stress in the long run.
Steps
Part 1 of 3: Engage the Senses
Step 1. Resort to aromatherapy
The area of the brain that processes perfumes borders on the one responsible for controlling emotions. As a result, more pleasant fragrances can quickly and easily affect your mood.
- Rub a few drops of essential oil on your wrists. Lavender is calming, while lemon and orange are ideal for an instant energy boost.
- You can also use an essence burner at home or in the office.
Step 2. Drink tea
Black tea has been shown to lower the rate of cortisol (the stress hormone) and promote a feeling of relaxation. The tea-making ritual can also be relaxing. Plus, it helps keep you hydrated, so it's good for the body and mind.
Step 3. Chew gum
According to a study, chewing gum can reduce anxiety and improve attention. Nothing simpler! Keep a package in your bag or on the desk where you work. When you feel stressed, take one and chew it until you feel some relief.
Choose sugar-free ones. It will be better for your teeth
Step 4. Listen to the sounds of nature
Noises from nature (for example, a brook, a roaring fire, the buzzing of insects, or the chirping of birds in the woods) can almost instantly relieve stress.
Find a CD, application, or podcast that plays your favorite natural sounds. Listen to them to prevent stress or when you start to feel low
Step 5. Listen to music
It can help you relieve tension, reduce pain, and improve your overall quality of life. When you feel stressed, try listening to a few songs so you can manage your mood more easily and quickly change moods.
- Create a stress-relieving playlist by selecting the funniest songs you like.
- Search for your compilation and listen to it whenever you feel stressed.
Part 2 of 3: Involving the Body
Step 1. Take a shower
It is a fantastic solution to restart, stop anxiety and reduce tension. By doing this, you will be able to take care of yourself and give yourself a boost of self-esteem especially when you feel like you are falling into an abyss. In addition, the physical sensations of the shower (hot water, the pleasant scent of bubble bath, massages) are excellent for relieving tension.
Step 2. Lift your legs up on the wall
This extraordinary posture, called "viparita karani" in yoga, is great for reducing stress. It improves blood circulation in the head and upper body. In addition, it gives the central nervous system rest.
- Sit on the floor and fit your butt as close to the wall as possible.
- Relax your upper body on the floor.
- Bring your legs up in the air, resting them against the wall.
- Stay in this position for ten minutes.
Step 3. Dance
By dancing, you have the opportunity to relieve stress in two ways: listen to cheerful music and enjoy all the benefits of physical movement. You can get these benefits in minutes. Whenever you start feeling stressed, get up and dance to the end of the song. You can also take some short breaks during your work day and let loose so that you can release the tension on a regular basis.
Step 4. Take a walk
Any form of aerobic exercise has been shown to calm nerves and improve mood. Walking can be a quick and easy way to get these benefits. According to one study, a brisk walk for 30 minutes can be as effective as taking a tranquilizer. However, even a 5 or 10 minute ride can work wonders against stress.
- Whenever you feel tense, go out for a short walk.
- Continue to walk for 30 minutes at a time.
- Do this a couple of times a week (or even every day) to relieve tension and feel good.
Step 5. Get a good massage
According to some research, massages reduce stress and promote well-being. There is no need to go to a professional! You can get the same benefits by doing them yourself. Start with a simple eye massage (perfect if you've been sitting at your computer for a long time).
- Close your eyes.
- Put your thumbs under the brow arch.
- Apply light pressure and move them in circular motions, towards the outside of the eyebrows.
- Keep moving them in the same way around the eyes.
Part 3 of 3: Engage the Mind
Step 1. Be there
Anxiety often occurs when we worry about the future or the past. Therefore, try to focus your attention on the present for a few moments. Pick a simple task, like washing the dishes or making a cup of tea. Concentrate intensely for five minutes, looking at as many details as you can. You will feel much calmer at the end of this time frame.
Step 2. Breathe deeply
It's a great way to bring attention back to the present. Furthermore, it has been shown that focusing on breathing can slow the heart rate, lower blood pressure and, consequently, keep stress under control.
- Take 5-10 slow, deep breaths.
- Concentrate so that the time it takes you to inhale is the same as it takes to expel the air.
- Inhale through your nose and exhale using both your nose and mouth.
Step 3. Think of something nice about yourself and turn it into a sentence
You need to encourage your optimism. You can write it down or recite it in your mind, but if you say it out loud, it's more effective.
- Prepare a few sentences in advance. Do you feel anxious when you try to write? A good solution might be: "I'm a good writer".
- When anxiety and stress assail you, say your sentence calmly.
- It may be easier to say it in front of a mirror.
- Other ideas could be: I'm a good person; I deserve to be happy; I am good at my job; I'm beautiful.
Step 4. Laugh
Laughter has been shown to stimulate the production of beta-endorphins in the brain. In fact, even waiting for a laugh can help produce it. If you find yourself in a stressful situation, take your time to find something fun. Even if you don't end up laughing out loud, just waiting for a hilarious joke may be enough to reduce your stress!
- Find a comic video.
- Remember some hilarious circumstances with friends.
- Listen to a funny podcast.
Step 5. Run the "body scan"
This is a simple meditation practice that can relieve stress and help you feel more emotionally stable. You can do it in less than 30 seconds. In theory, you should become aware of every part of your body, without making judgments or even thinking about changing it.
- If you have space, lie on the floor. If not, that's not a problem - you can scan your body while sitting in a chair.
- Close your eyes and start considering every part of your body that touches the floor (or chair).
- Relax all tense areas (usually the jaw, neck and shoulders).
- Starting at the toes, the scan begins, one part at a time.
- Imagine running your whole body, without making judgments, but simply observing.
- Finish the scan at the top of the head.
Advice
- Make sure you don't take stress or anger out on friends and colleagues.
- The tips provided in the article help you unwind in times of severe anxiety or stress, but if followed regularly, they can relieve physical and emotional tension.
