Relieving Stress: 14 Quick Ways To Feel Better
Are you frustrated or overwhelmed by stress? Whether you're navigating a life-changing experience or have a busy lifestyle, there are strategies you can use to mitigate the effects of stress—both physically and mentally. Below, explore 14 ways to self-soothe and find relief from chronic or acute stress.
14 ways to reduce stress
Below are 14 ways to relieve stress based on scientific research and reviews.
Practice aromatherapy
Aromatherapy involves the use of essential oils, which are made from plant extracts. Some people have reported becoming relaxed or energized within minutes of using essential oils. This response may be due to a neurological reaction to organic compounds and elements of certain scents, which may decrease stress levels and control stress hormones. Olfactory nerves may recognize the molecules from essential oils, which travel to the brain, affecting the amygdala, the brain’s emotional center.
Get creative with art
Research shows that art therapy can be effective in reducing anxiety. One study published in Frontiers in Psychology showed that individuals who participated in art therapy experienced a reduction in symptoms of anxiety and an improvement in emotional control.
An art therapist can also shift your focus to something productive while encouraging you to use your energy in a positive way, which can redirect you from patterns of rumination. Using art supplies, such as clay or paint sets, may relieve anxiety by reducing cortisol levels and encouraging the practice of mindfulness. Leveraging this self-soothing method may include using traditional art therapy or individual projects, such as adult coloring books, drawing books, and hands-on arts and crafts.
Engage in physical touch
Research published in the Comprehensive Psych-neuroendocrinology journal shows that physical touch can have a “buffering effect” on the body’s cortisol responses. Hugging a family member, friend, or loved one may release hormones, such as oxytocin, that can naturally boost your happiness and reduce stress. Oxytocin may also lower blood pressure levels, which can soothe the body.
Practice yoga
When practiced regularly, yoga can provide spiritual, physical, and psychological benefits. Classes can be taken locally, online, or through a smartphone app in the comfort of your home. Beyond its meditative components, yoga generally includes deep breathing and physical movements that can help relieve stress and improve your physical health, flexibility, and overall mental health. You may choose to practice certain positions that focus on muscular relaxation in addition to yoga breathing exercises.
Relax your muscles
Tension can build up in your muscles when you’re under stress, perpetuating the stress cycle and creating discomfort. Helping your muscles relax can be a natural way to reduce mental and physical stress levels while encouraging the rest of your body to relax.
There are different muscle relaxation methods, such as massage therapy or progressive muscular relaxation. This technique generally involves tightening a muscle area and releasing the tension through intentional muscular relaxation. As you practice, you may be able to recognize when stress is affecting your muscles and learn which techniques to employ to find relief for that specific muscle area.
Walk it out
Research has shown that increased physical activity and exercise can help reduce stress and improve mental health. Exercise can release endorphins, lowers blood pressure, and maintains a healthy heart rate, promoting overall cardiovascular health and emotional well-being. Going for a walk can also help reduce stress by taking your mind off cyclical stress-based thought patterns.
Walking outside allows you to get some fresh air while enjoying the natural scenery, which may help calm your nerves and rejuvenate your mind.
Get a good laugh
Laughter can help relieve stress and lighten your mood. Research shows that laughing can activate and then reduce your body’s response to stress, creating a sense of relaxation. Laughter can also release feel-good endorphins and promote muscular relaxation. You might promote laughter by watching a sitcom, reading something humorous, or getting together with friends and loved ones.
Listen to your favorite music
If you find yourself relaxed by music, you may consider turning on the radio or using your headphones. Music can offer an escape from stress, as it is proven to cause alpha waves in the brain, which people tend to experience when relaxed. Music may also help to relax the muscles and reduce stress hormones while redirecting your mental energy to the tunes, which may provide symptomatic relief from rumination.
Practice meditation
Meditating can bring short-term relief from stress, and with regular practice, the effects can be long-lasting and preventative. There are many different meditative methods to try, and you can learn them over time and experiment to determine the options that provide the best relief for your specific needs.
You can meditate while out or in the comfort of your home. Meditation often involves breathing deeply and paying attention to what affects your senses in your surroundings. This process may ground you in the present moment and remove you from cyclical rumination or patterns of overthinking.
Engage in a fun activity
Research has shown that engaging in leisure activities can quickly reduce stress. You may consider doing a new hobby or returning to something you love that you haven't done in a while. Ideas could include arts and crafts, gardening, or visiting a place that offers fun activities. You may also try something new and rewarding, further stimulating your desire for novelty and adventure.
Focus on your breathing
Your stress levels can decrease quickly when you choose to change how you breathe through strategic, stress-relieving breathing techniques. For many, it takes just a few moments to calm down by taking a few deep breaths.
You may be able to breathe discreetly without others noticing, including in a crowded room or in an office workspace. You may also choose to practice breathing exercises in the comfort of your home. The exercises are often easy, such as breathing in through your nose and holding it in for a few seconds before exhaling. You can then slowly release the air as you exhale and repeat.
Connect with a friend
In some cases, you may not want to talk about what you're feeling or be unsure how you can best communicate your feelings. However, in these situations, you might consider interacting with your friends and loved ones, as being in the presence of someone you respect, admire, or care about can change your mood and help you relax. Research shows that social connections can be a good predictor of a person’s self-reported stress level as well as their overall well-being.
Write it out
Journaling might allow you to respond better to stress or see it from a different perspective. If you don't want to write, you may also consider typing it out. In either case, you can save what you've written to reflect on it later if you’d like. This exercise may serve as a reminder of the ways in which you’ve grown personally.
Connect with an animal friend
Studies have shown that petting animals or having a pet at home can lower stress levels and improve cardiovascular health. Some hospitals and nursing homes use therapy dogs to help relieve patients’ anxiety and stress. If you don’t have a pet, you might consider ways to spend some time around animals, such as walking a friend’s dog or working at a shelter.
How can therapy support those experiencing stress?
When you’re experiencing challenging situations, you might consider seeking therapeutic support, which can provide additional reinforcement for your stress relief methods. However, if you’re under stress, you may find it difficult to take the initiative to leave your home to spend time with a licensed counselor. If this is the case, you might consider trying online therapy, which is as effective as in-office therapy. With a platform like BetterHelp, you can speak with a counselor from home via audio or video chat. You can also contact them during times of stress via in-app messaging, and they’ll get back to you as soon as possible.
Takeaway
Why do I get stressed so easily?
Stress can arise for various reasons, and you may become more sensitive to stress when experiencing certain challenges in your life. For example, traumatic events, toxic relationships, or taking on more tasks than you can handle may all overwhelm the nervous system, leading to severe stress.
Can stress make you sick?
Stress can cause inflammation and a lowered immune response. In addition, stress has often been linked to other health complications, such as diabetes, high blood pressure, and heart disease. In some cases, stress may lead to a lack of sleep, which can cause the physical impacts of sleep deprivation, such as confusion, headaches, and a heightened risk of sickness. If you’ve been stressed for many years or have an extreme amount of cortisol in your system, you may be at a higher risk of autoimmune conditions like Cushing’s disease.
Does crying relieve stress?
Crying can often relieve stress and has been found beneficial for mental health and wellness. When you cry, you can relieve emotions that are stored inside and express yourself openly. Blocking yourself from expressing emotions may lead to further stress, anger, and anxiety. When you experience the urge to cry, allow yourself to. If you don’t want to cry in front of others, take a crying break in the bathroom or in your car, or go on a walk.
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