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10 Easy Ways to Manage and Relieve Stress

And how well and how long you sleep can affect your mood, energy level, focus and overall functioning. If you have sleep troubles, make sure that you have a quiet, relaxing bedtime routine. For example, listen to soothing music, make sure the area you sleep in is cool, dark and quiet, put phones and tablets away, and stick to a regular schedule. Do you enjoy gardening, reading, listening to music or some other creative pursuit? Engage in activities that bring you pleasure and joy; research shows that reduces stress by almost half and lowers your heart rate, too.

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Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood. Your diet affects every aspect of your health, including your mental health. If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term. You don’t have to make elaborate excuses to avoid a situation you’re not interested in.

10 ways to cope with stress

Mindful moves: 15-minute yoga flow for anxiety

  • This might mean cutting some extracurricular activities out of your schedule.
  • For example, employees who manage their time efficiently are less likely to experience work stress (Frost & Stimpson, 2020).
  • If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
  • Acts of kindness, both planned and random, benefit our mental health.
  • Saying yes may seem like an easy way to keep the peace, prevent conflicts and get the job done right.

Simply state your reason for refusing the request and go about your day. We can eliminate that internal battle by tackling the issues head-on. Sometimes it’s as simple as finally making that dreaded dentist appointment. Other times it’s as complicated as divorce proceedings or changing careers.

Ways to calm stress in 30 minutes

Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. It’s also OK — and healthy — to realize you can’t be 100% successful at everything all at once. Be mindful of the things you can control and Sober House work on accepting the things that you can’t control. “Although we often think of it as being negative, stress can also come from positive changes in your life, like getting a promotion at work or having a new baby,” says Dr. Borland.

  • No matter how you choose to relax, try to make it a habit.
  • Guided imagery can be done with a recording where you listen to someone walk you through a peaceful scene.
  • However, there’s a difference between feeling anxious and having an anxiety disorder, the latter of which includes many different conditions.
  • Figure out what are the biggest causes of stress in your life.
  • Research has found that students who participate in regular physical activity report lower levels of perceived stress.
  • Even taking a break to do a simple art project, like sketching or drawing, can give your mind a reprieve.
  • Long-term, low-grade or acute stress takes a serious toll on your body and mind, so don’t ignore feelings of constant tension.

Instead, Peterson suggests, replacing your stress involves taking small steps to add more of what you want to your life. “Rather than just seeking to reduce [stress], shift your attention,” Peterson says. Meditation can be as simple as closing your eyes and creating a blank space in your mind.

Journaling may help reduce stress and anxiety and provide a positive outlet for your thoughts and emotions. Taking time for yourself is essential to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.

Intervene with mindfulness-based, stress-reduction techniques

  • Everyone experiences stress, which can be triggered by a range of events, from small daily hassles to major changes like a divorce or job loss.
  • Think about all the sensory experiences you engage in and allow yourself to feel like you’re really there.
  • Developing and maintaining strong bonds with friends and family can help protect you from a multitude of health issues, including the adverse effects of stress.
  • Your best bet for overcoming anxiety is to practice mindfulness, gratitude, and mind-centering activities rather than self-medicating or relying on vices.

To get started, you might take a class, enroll in an online program, or use an app to help you begin practicing. If you aren’t into drawing or painting, consider coloring in a coloring book. Adult coloring books have risen in popularity, and for good reason—coloring can be a great stress reliever. So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.

10 ways to cope with stress

Download 3 Stress & Burnout Prevention Exercises Pack (PDF)

She experienced repeated incidents of burnout, until it put her in the hospital and she decided she had to make a change. Widening your social circle can combat student stress on various fronts and ensure you have what you need to succeed. Students, with their packed schedules, are notorious for missing sleep. Unfortunately, operating in a sleep-deprived state puts you at a distinct disadvantage.

When danger subsides, your body goes back to normal operations. These psychological techniques can be used alongside healthy coping strategies to manage stress more effectively and maintain overall wellbeing. Besides these healthy coping strategies, there are several psychological techniques or mechanisms that individuals can use to manage stress.

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