From eating chocolate to meditating, there's a quick tactic to relieve stress for everyone, Breathe. Slow, deep breaths can help lower blood pressure and heart rate. Rub your feet on a golf ball. Stress and anxiety can affect the way you breathe, which has flow effects on the way your body and mind feel.
Breathing deeply a few times can help slow your breathing and heart rate, relax your muscles, and calm your mind. If you haven't tried mindfulness, meditation, or relaxation exercises yet, there's no better time to start. Scientifically proven to help reduce and control stress, and promote mental well-being, these tools are useful when experiencing stress and as prevention tools when you feel good. There are many programs, websites, books, and apps to help you practice these exercises, including the free resources below.
There are countless techniques for managing stress. Yoga, mindful meditation, and exercise are just a few examples of stress-relieving activities that work great. But in the heat of the moment, during a high-pressure job interview, for example, or a disagreement with your partner, you can't just excuse yourself to meditate or take a long walk. In these situations, you need something more immediate and accessible.
Physical activity can stimulate endorphins and other natural neural chemicals that improve your sense of well-being. Exercise can also refocus the mind on body movements, which can improve your mood and help the irritations of the day go away. Consider walking, jogging, gardening, cleaning the house, biking, swimming, lifting weights, or anything else that keeps you active. Leisure activities can be a wonderful way to relieve stress.
However, many people feel that their lives are too busy for hobbies, games, or additional fun. Emerging research suggests that certain scents may alter brain wave activity and lower stress hormones in the body. Instead of testing your quick stress-relieving tools on a major source of stress, start with a predictable source of low stress, such as cooking dinner at the end of a long day or sitting down to pay the bills. So, whether you've had a tough day at work or you're stressed about how much you have to do, these strategies can give you immediate stress relief.
Explore a variety of sensory experiences so that no matter where you are, you'll always have a stress-relieving tool. If new stressors test your ability to cope, or if self-care measures simply don't relieve stress, you may need to seek reinforcements in the form of therapy or counseling. It can be a good way to reduce stress and relieve anxiety, especially when you see yourself in nature (imagine yourself on top of a mountain or by the ocean). Watching the news, being constantly connected to your digital devices, drinking alcohol and consuming too much caffeine are just some of the things that can add more stress to your life.
But researchers say it acts on the nervous system in a way that makes it a promising therapy for stress and anxiety. Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management and health behavior change. So, whether you're in a stressful meeting or sitting in a crowded theater, breathing exercises can be key to reducing stress. The Effects of Progressive Muscle Relaxation as a Nursing Procedure Used for Those Suffering Stress Due to Multiple Sclerosis.