Wellness Lab Health Info: 7 Ways to Relieve Your Stress

Monday, 21 September 2015

7 Ways to Relieve Your Stress

Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren't always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).
Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control

Below is some ways to relief your stress:

1. Meditation

A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach.

Meditation helps to relieve stress

It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.

2. Take a Deep Breath

Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.

Take a deep deep breath

“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says. She's a certified life coach in Rome, GA.

3. Slow down your Pace

“Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food. When you spend time in the moment and focus on your senses, you should feel less tense.

Enjoy your break

4. Laugh Out Loud (LOL)

A good belly laugh doesn't just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.

Joy of Laughter

5. Exercises

You don’t have to run in order to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.

Exercise helps too

6. Avoid Unhealthy Habits

Don't rely on alcohol, smoking and caffeine as your ways of coping. Drinking will only make things worst and cause even more harm. Over the long term, these crutches won’t solve your problems. They’ll just create new ones. "It’s like putting your head in the sand," says Professor Cooper. "It might provide temporary relief but it won’t make the problems disappear. You need to tackle the cause of your stress."

Smoking damage your health

7. Help other people

Studies show evidence that when people who help others, through activities such as volunteering or community work, become more resilient.

“Helping people who are often in situations worse than yours will help you put your problems into perspective,”

says Professor Cooper.

“The more you give, the more resilient and happy you feel.”

If you don't have time to volunteer, try to do someone a favor every day. It can be something as small as helping someone to cross the road or going on a coffee run for colleagues. Favors cost nothing to do, and you’ll feel better.