How to Relieve Stress: 9 Quick Relaxation Techniques

According to the American Institute of Stress, finding a single definition of stress is difficult because everyone experiences it differently. We may refer to the age-old quotation from Epictetus, who says:people are not disturbed by things, but in their opinion, a thing." If we subscribe to this ideology, we see how the statistics for stress are on the rise, with the latest figures averaging 70% of the US population experiencing symptoms of stress. Not only that, but these symptoms have turned into physical manifestations in the body in the form of illness, as well as mental disorders such as depression and anxiety.((Daily life: What is stress?)) In our rapidly changing world, finding stress is easy. Too much has happened and too many tasks to handle, stress is just a by-product of having too much on our plate, not enough hours in the day. The leading cause of stress was work/career, money, and the future of the world (politically or socially within local communities). Stress at work has become an unhappy driving force, with about 80% of workers reporting stressful work environments.((Global Organization for Stress: stress facts)) When we experience stress, there are a number of physiological changes that our bodies undergo: headaches, fatigue, gastrointestinal pain, insomnia, high blood pressure, jaw clenching, muscle tension, and more. In addition, we develop emotional and mental symptoms, as well as, for example, anxiety, low energy, racing thoughts, anxiety, depression, and panic attacks. ((Examples: Stress Symptoms)) Fortunately, with a plethora of external research on the topic, stress management is becoming a top priority in balancing work, life, and nothing in between. The world's major economies, corporations and organizations have changed their approach to the way we view stress, thus creating a more holistic work environment that helps in relieving stress. So, how can you relieve stress with a few simple tricks?

1. Find time to exercise throughout the day

Exercise should not take up to an hour of your time. We may not all be able to make it to the gym or to class for a couple of hours every day, but finding moments in your day in which movement priority is a great way to start a habit. Write at the time on your calendar to take a class at your local cardio gym at least once a week and commit at that time. Drive straight from work if you must, thus removing the temptation to stay at home. Take a walk during your lunch break instead of just working through lunch. Set alarms and reminders on your phone to keep you accountable.

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2. Stay hydrated with healthy fluids

We may need a couple of cups of coffee to get started in the morning, but drug addiction has its ups and downs. Did you know that large amounts of coffee during the day will raise your cortisol levels, just what is stress?((VeryWellMind: caffeine, stress, and your health)) Choosing to cut fluids throughout the day water, herbal tea or sugar free, smoothies or juices is a good way to balance the energy you get from food.

3. Leave your job at work

So often we take our projects and tasks home with us after a long day at work. When these lists cross the threshold of our home, we begin to lose the boundaries between employee and human being with family, friends and social life. Sticking to these clear boundaries, and leaving work at work is a key method for enjoying all day, every day, doing things that bring you joy, thereby reducing stress and leaving it at the door.

4. Find time for fun

Whether it's going out with friends to the movies once a month, or catching a game or going to a concert, fun is something we often put on the back burner. How many times do you stumble upon an old acquaintance and invite you to meet and then fail to comply? We are all to blame for this. Life gets in the way, but as we can plan our entire work day, we can plan time for relaxing and enjoying the simple things.

5. Meditate

Meditation is a rapidly growing practice, and for the right reasons. It not only lowers cortisol levels, fueling stress; it also promotes deep relaxation and rest. You can meditate in the morning before your day begins to set the tone for how you would like to approach your day's tasks; or you can meditate at night before bed to ease your path to restful sleep and disconnect from the events of the day. No matter when you decide to practice, initiating is the first step. If finding and going to a local meditation isn't available to you, tune in to many free meditation apps in your phone, such as InSight Timer, chromatographic, or calm.((Huffpost: the power of meditation)) You can also take a look at this guide: Meditation for Beginners: How to Meditate Deeply and Quickly

6. Make time for self-care

This can be a great time to pamper yourself. Self care doesn't have to be expensive or complicated. It could be something as simple as taking a nice bubble bath at the end of a long day, or pampering yourself on a weekend picnic. As long as it does for itself, it's self-service! Self-care not only relieves stress, but it will bring you back to the present moment where you can enjoy the day and not be haunted by future thoughts yourself. Try one of these 30 Self Help Habits for a strong and healthy mind, body and spirit.

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7. Consider Additives

While most of our vitamins and minerals are derived from food, supplements are sometimes needed to fill in the gaps. Vitamin C and D are high in increasing our energy, especially during the colder months when the Sun is low and citrus fruits are not always available. In addition, the omega-3 fatty acids you get from seafood and avocados have been proven to reduce anxiety by up to 20% and are very beneficial for the immune system and digestion. ((App for all your needs: 16 easy ways to relieve stress and anxiety))

8. Diffuse Essential Oils

Our olfactory system The sense of smell plays a key role in how we can relieve stress. I remember my favorite smell and how you feel when you notice it. There is often a feeling of immediate relaxation, and if tension simply falls away. Essential oils have long been used in aromatherapy to do just that, and these days, buying essential oils and bringing them to your home, office, or even in your car has never been easier. Some popular fragrances that have proven to relieve stress and anxiety are lavender, sandalwood, jasmine, lemongrass and rose, among others. In addition to diffusion, consider topical applications on the inside of the wrist, temples, and soles of the feet for a long-lasting, all-day effect.((VeryWellMind: essential oils for stress relief))

9. Keep a journal

Another proven tactic for eliminating stress is to start keeping a practice diary. Start every morning by opening your journal and thinking to get out. This involves writing down whatever is on your mind, whether it was night or the thought that you were awake. It is also helpful to write down any dreams you remember. The idea behind this practice is that after you throw out any thoughts you might have, you can more clearly prioritize the day. It's almost like you're creating a new blank slate. Also, writing down your thoughts allows you to process and analyze them from an impartial perspective, without them festering and turning into stressful memories later.

Final Thoughts

Since we didn't fit into our daily routine, the unfortunate stalker's stress lurked in the close shadows. We can give in to stressful habits and patterns that keep us locked in physical and mental pain; or we can channel our habits into something more productive, therapeutic and healing. Fortunately, with the resources and methods at our disposal, these habits are much easier to implement than we think.

More to comfort yourself

  • 7 stress management techniques to get you back on track
  • How to Calm Down When You're Stressed and Anxious
  • How to stay calm and cool when you're extremely stressed
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