8 Stress Relievers To Consider Trying
According to the World Health Organization, stress can be defined as “a state of worry or mental tension caused by a difficult situation.” It’s your body’s reaction to a potentially threatening stimulus that may require your action or attention.
Stress is a natural occurrence for all living things, and your body has intricate response systems designed to manage stressors. However, serious mental and physical health challenges can occur when mental stress becomes chronic—or when the stress response is overused and the system becomes overloaded. Using research-backed methods for stress management, such as those outlined in this article, may help you manage stress more effectively in reorder to minimize its impact on your health. We’ve also highlighted information for individuals who would like to work with a mental health professional to reduce stress.
Is mental stress unhealthy?
Again, stress is a natural occurrence, and your sympathetic nervous system will naturally respond to it. This system is intended to help you defend yourself from harm by triggering the fight-or-flight response, which allows you to escape or fight back in a dangerous situation. It involves the automatic release of stress hormones which cause changes like an increased heart rate, muscle tension, and sweating.
This response is designed to be short-term, only lasting until an immediate threat has been addressed. When it is engaged long-term, as with chronic stress, it may negatively affect health. Common sources of chronic stress include things like a demanding job, an overbooked schedule, ongoing conflict with a family member or partner, poverty, discrimination, and chronic pain.
There are many possible signs of stress, which can vary significantly from person to person. That said, some of the most common symptoms can include:
Trouble sleeping or poor sleep quality
A fast heart rate
Persistent fear and worry; heightened anxiety levels
Irritability
Trouble relaxing
Difficulty concentrating
Appetite changes and digestive problems
Increased substance use to self-medicate
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
Eight healthy ways to help relieve stress
Having a healthy way(s) to manage stress—such as the stress relievers outlined below—may help adults defend themselves from experiencing more severe, long-term health complications of stress like high blood pressure, diabetes, heart attack, stroke, depression, and others.
Plus, chronic stress can also interfere with daily life. When you experience high-stress levels, you might be more likely to become distracted, get sick, miss work, argue with a loved one, and experience other interpersonal difficulties. That's why adopting healthy coping strategies like the following can be so important, because they may help you manage mental stress and safeguard your physical, emotional, and psychological health.
Practice mindfulness meditation
Mindfulness meditation is the practice of paying purposeful, nonjudgmental attention to thoughts, feelings, and bodily sensations that occur in the present moment. It has its roots in ancient Eastern Buddhist practices. Today, many people worldwide engage in this form of meditation regularly since modern research suggests that it may help decrease stress and improve well-being in other ways.
One likely reason is that deep breathing, a common component of meditation practices, can help quell stress by inducing the body’s relaxation response. Over time, it may also help you become more aware of your feelings—such as when you’re experiencing stress—so you can take action to relax. Meditation can be done in groups, on your own, through meditation classes, or with guided audio tracks found for free online or in meditation apps.
Listen to music
Another method that may help relieve stress is listening to music you enjoy. Research suggests that listening to music has potential links to reduced anxiety symptoms, improved mood, and lower levels of the stress hormone cortisol. That's why finding the type of music that helps you relax can be a helpful strategy for lowering stress levels and even improving your ability to fall asleep.
Try aromatherapy
Aromatherapy is another natural method you can use to potentially reduce symptoms of stress by promoting relaxation. Some studies suggest that certain scents like lavender and eucalyptus may contain properties that could help with relaxation and stress relief. You might put a few drops into a diffuser or buy organic products like soaps and lotions that are made with certain oils.
Follow the directions with the essential oils you may purchase, and talk with your healthcare provider before using them. Note that some essential oils may not be safe to use around pets or small children.
Practice yoga
Yoga is another strategy that can be associated with stress relief. It’s an ancient practice from India that has been traced to a sacred text known as Rig Veda, which is over 5,000 years old. It consists of postures or poses combined with meditation and breathing exercises. Yoga has many forms and styles, but they often include meditation and a focus on deep breathing, which can increase feelings of relaxation.
Some forms of yoga may be better for relaxation than others. For example, fast-moving yoga styles like Hatha or Vinyasa may provide other benefits that do not include reducing stress. That's why it may be helpful to look out for classes or videos based on slower-paced forms like restorative yoga if you're looking for stress relief.
Socialize
Spending time with friends or neighbors to participate in activities that bring you happiness, have stimulating conversations, or talk about the events of your life can be a stress reliever, too. A wealth of peer-reviewed studies suggest that perceived social support may help relieve stress, improve emotional well-being, and promote life satisfaction.
Exercise
Research also indicates a potential link between regular exercise and decreased stress levels. Just 20–30 minutes of aerobic exercise a few days a week may help promote feelings of calm and relieve stress.
Walking or doing another form of exercise outdoors in particular may provide added benefits. For example, one study on university students found that spending just 10 minutes in nature helped them feel less stressed.
Enjoy a cup of tea
Try therapy
If you’re experiencing symptoms of anxiety or stress that are interrupting your daily functioning, you might consider making an appointment with a therapist. They can support you in exploring stress-relief strategies, establishing a self-care plan, and reframing maladaptive thoughts that may be adding to your stress levels.
Those who face barriers to making or attending traditional in-person appointments with a therapist due to cost, distance, scheduling, or stress might consider online therapy instead. Through a platform like BetterHelp, you can get matched with a licensed therapy provider and attend sessions from home or anywhere you have an internet connection. Research suggests that online therapy can be equally effective for treating certain mental health concerns as in-person therapy in many cases.
Takeaway
What are the 5 A's of stress relief?
The "5 A's" of stress relief are five strategies or actions that can help individuals effectively manage and reduce stress. These techniques for managing stress focus on addressing stress proactively and promoting overall health. Here they are:
- Avoid: Identify stress triggers and try to avoid or minimize them when possible. This might involve setting boundaries, saying no to additional responsibilities when feeling overwhelmed, or avoiding situations that consistently lead to stress.
- Alter: If avoiding stressors is not entirely possible, consider altering the situation to reduce its impact. This may involve problem-solving and finding practical solutions to handle stressors more effectively.
- Adapt: Sometimes, it's necessary to adapt to stressors that cannot be changed. Adapting means changing your response to stress by adjusting your attitude, mindset, or coping strategies. Practicing resilience and a positive outlook can help you navigate stressful situations better.
- Accept: Acceptance involves acknowledging that certain stressors are beyond your control. Instead of fighting or resisting them, practice acceptance and focus on managing your reaction to these stressors.
- Adopt: Adopt healthy coping mechanisms to manage stress. This might include engaging in regular physical exercise, practicing mindfulness meditation, maintaining a balanced diet, getting enough sleep, or seeking support from friends, family, or a mental health professional.
What does stress reliever mean?
Stress relievers are strategies and techniques designed to decrease stress hormones and improve your emotional well-being. Some common stress relievers include:
- Taking deep breaths
- Exercising
- Guided imagery
- Walking in nature or green spaces
- Eating a healthy diet
- Mediate
- Laugh more
- Avoid smoking, alcohol, and too much caffeine
How can students reduce stress?
Students are a highly stressed out group of people, with 88% of students surveyed saying that school life is stressful. For students who feel stressed, there are a few strategies that may help to reduce stress levels, including:
- Avoiding unhealthy habits like staying up too late, drinking too much alcohol, and smoking.
- Practice deep breathing exercises
- Exercise and stretch to reduce muscle tension
- Plan ahead for exams and projects
- Give yourself a break during stressful times
- Play soothing music
What causes stress?
Stress may be caused by negative emotions or situations that cause anxiety. When the brain perceives these situations, it directs the body to release hormones to enact a “fight or flight” response. This natural response is useful for keeping us safe in dangerous situations, but may not be useful if enacted in everyday life.
There are many things in our day-to-day life that may cause stress. Aspects of life such as finances, work, school, relationships, and health all may cause stress. While it may be challenging to manage these stressors at times, having a set of coping mechanisms or strategies in place can help to reduce the impact of stress.
What is the best stress relief medicine?
When it comes to medication for stress relief, it is important to meet with a doctor or psychiatrist to find the best plan of medication for you moving forward. In some cases, medication may not be required at all. Due to the nature of stress and how it manifests itself in the body, a physician may use a variety of medications when treating stress symptoms including antidepressants, anti-anxiety medications, beta-blockers, and nutritional supplements.
How do you manage stress at work?
Managing stress at work is essential for maintaining overall well-being and productivity. Here are four effective strategies to cope with stress in the workplace:
- Time Management: Proper time management can help reduce stress by organizing tasks and setting priorities. Create a to-do list, break large projects into smaller tasks, and allocate time for each activity. This approach allows you to focus on one task at a time, preventing feelings of overwhelm and increasing efficiency. Additionally, learn to delegate tasks when possible, and don't hesitate to say no to additional responsibilities if your plate is already full.
- Practice Stress-Relief Techniques: Incorporate stress-relief techniques into your workday to help you stay calm and centered. Deep breathing exercises, mindfulness meditation, or short breaks to stretch and relax can be beneficial. Find a quiet space for a few minutes each day to clear your mind and reset. Engaging in brief physical activities, like taking a walk during lunch or doing desk exercises, can also help release tension and boost your mood.
- Establish Boundaries: Set clear boundaries between work and personal life to prevent work-related stress from seeping into your personal time. Avoid checking work emails or taking calls during non-working hours whenever possible. Prioritize downtime and engage in activities you enjoy outside of work. This separation allows you to recharge and maintain a healthier work-life balance.
- Seek Support: Don't hesitate to reach out for support when you're feeling overwhelmed. Talk to your manager or supervisor about your workload and stressors to explore potential solutions. Additionally, seek emotional support from coworkers, friends, or family. Having someone to listen and empathize can be immensely helpful in alleviating stress.
How do you relax your mind?
Relaxing your mind is crucial for reducing stress and promoting overall well-being. Here are three effective ways to achieve mental relaxation:
- Mindfulness Meditation: Mindfulness meditation is a practice that involves bringing your attention to the present moment without judgment. Find a quiet and comfortable space, sit or lie down, and focus on your breath or a specific point of focus. As thoughts arise, gently acknowledge them without getting caught up in them, and then bring your attention back to your breath or focal point. Regular mindfulness meditation can help calm racing thoughts, reduce anxiety, and improve mental clarity.
- Progressive Muscle Relaxation: Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in your body. Start by taking deep breaths to center yourself, then focus on one muscle group at a time. Tense the muscle group for a few seconds, then release the tension while exhaling slowly. Move systematically through your body, from your toes to your head, paying attention to the sensations of tension and relaxation. This practice can help release physical tension and create a sense of mental tranquility.
- Engage in Creative Activities: Engaging in creative activities like drawing, painting, writing, playing a musical instrument, or crafting can be incredibly relaxing for the mind. These activities allow you to focus on the process rather than the outcome, which can be a meditative experience. Creativity can also provide an outlet for emotions and help you express yourself in a non-judgmental way, reducing mental clutter and fostering a sense of relaxation and inner peace.
What are the 3 R's of operational stress?
The 3 R's of operational stress are a set of principles used to help manage stress and promote resilience in high-stress operational environments. These principles are often applied in professions where individuals face intense and demanding situations regularly, such as the military, emergency services, or healthcare. The 3 R's stand for:
Recognize: This involves being aware of the signs and symptoms of stress in oneself and others. Understanding the physical, emotional, and behavioral manifestations of stress can help identify when stress levels are becoming overwhelming.
Reduce: This might involve implementing stress management techniques, practicing self-care, and seeking support from colleagues or professionals. Reducing stress can include strategies such as mindfulness exercises, physical activity, deep breathing, or engaging in hobbies that promote relaxation and provide a mental break from the pressures of the job.
Recover: Recovery involves taking time to rest and recharge physically, emotionally, and mentally. Adequate sleep, healthy nutrition, and time spent with family and friends can all contribute to effective recovery.
How do you treat stress and anxiety?
To treat stress and anxiety, some of the following may be effective:
- Mindfulness meditation
- Deep breathing exercises
- Regular physical activity
- Limit caffeine and alcohol
- Prioritize sleep
- Maintain a balanced diet that includes whole grains
- Seek social support from friends or family
- Consider talking to a mental health professional
How can I reduce stress and depression?
To reduce stress and depression, focus on self-care and healthy coping mechanisms such as:
- Engaging in regular physical activity, as exercise can release feel-good endorphins and improve mood.
- Practice mindfulness meditation and deep breathing exercises to manage stress and promote relaxation.
- Seek social support and open up to friends or family about your feelings, as talking can provide relief.
- Establish a routine with sufficient sleep, balanced nutrition, and limited caffeine and alcohol intake.
- Engage in activities you enjoy and prioritize time for hobbies to boost your mood.
If symptoms persist, consider reaching out to a mental health professional for counseling or therapy to address stress and depression effectively.
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