According to the Oxford English Dictionary, stress is “a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.” Stress can come from a variety of factors as well, both environmental and otherwise, including jobs or careers, finances, relationships, abuse or neglect, or even ethnic minority status. Even the recovery process can also be anxiety-inducing for some! Consider taking the time to incorporate these 5 stress-relieving techniques into your daily routine.
Exercise has very obvious effects on one’s physical well being and mental state. Just 30 minutes of activity can improve your physical condition, help you fight disease, and increase your cardiovascular health. Daily exercise was proven, in clinical trials, to successfully treat anxiety and depression. It can decrease tension in your muscles, improve your self-esteem, and stabilize your mood.
2. Reduce Your Caffeine Intake
Caffeine is a stimulant that affects your “fight or flight” response. This means that in high doses it can increase your anxiety or leave you feeling nervous and moody Cut back on the coffee or energy drinks if you find yourself feeling jittery or on edge. Additionally, because caffeine can make it difficult to sleep, it’s important to cut back on your dosage. Lack of sleep contributes to spending the day feeling super stressed out!
3. Practice Mindfulness
Mindfulness encourages you to live in the moment. It engages all five senses and allows you to refocus your attention on something else. Developing a mantra, taking calming breaths, using visualization or guided imagery – these are all fantastic techniques that can serve as lifelong methods of stress management.
Writing in a journal can be an emotional release. Like mindfulness, journaling forces you to step back from the world around you and check-in with yourself. A study done by a 2011 Psychological Science journal found that writing down your thoughts and physically throwing away the paper can be an effective method of clearing your mind! Lastly, these results proved to be short-term, but there’s certainly some merit to journaling.
5. Develop Positive Self Talk
Often, the reason we worry is that we are too focused on the future. We worry about achieving our goals and imagine or expect the worst in every situation. Positive thinking is powerful. Take a moment to envision and manifest the things that you want. Finally, embrace positive affirmations and positivity and be aware that these 5 stress-relieving techniques directly affect one another!
Finding support for your stress is often the best way to relieve tension. As a result, it’s so important to seek help. Talk to a friend, join a support group, make an appointment for a one on one session with a therapist! Talking to someone is a great way to find relief. It’s so important to get a handle on your stress while it’s still manageable. Find out what is triggering your stress and you’ll be able to develop proper coping mechanisms. Try these 5 stress-relieving techniques the next time you’re in a bind!