How To Release Stress: Healthy Methods And Practices

At one point or another, everyone experiences stress. Of course, that stress can vary in intensity and degree. 

At one point or another, everyone experiences stress and anxiety. Of course, individual stress levels can vary in intensity and degree. However, it generally strikes when someone is confronted with a situation that generates tension or uncertainty. In other cases, individuals experience stress when they are faced with a threat that they are unsure of how to manage. 

Different people experience stress differently, but continuously dealing with pent-up stress is never healthy. This is why knowing healthy methods of releasing and managing stress is crucial.

Reviewing the dangers of stress on mental health

Unfortunately, there are still many people who subscribe to the idea that stress isn't that serious or deadly. However, the facts determine that the existence of ongoing stress can be detrimental to an individual's health and wellness across the board. Stress matters, and over time, failing to deal with stress can cause serious dangers if not appropriately managed and released.

Emotional dangers

The emotional dangers of stress are extremely well-documented. Low self-esteem, concentration issues, self-isolation, anger, and anxiety are some of the most common symptoms that arise when someone is plagued with stress and unable to release it. 

Many people with ongoing stress are also more likely to experience loneliness and depression; this can lead to an additional series of issues that can be strategically avoided.

Mental dangers

The perils of stress are not mutually exclusive to emotional impacts. The frequent release of stress hormones has also been linked to nervous ticks, ongoing worrying, forgetting important details, high blood pressure, and more. Individuals who are regularly subjected to stress are also more likely to lack a healthy diet, fail to fulfill their obligations, and even use drugs and alcohol. People can think and behave in manners that are completely out of character for them while under the weight of consistent stress.

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.

Physical dangers

Healthy methods and practices for releasing stress

Knowing and employing healthy methods and practices to reduce stress is imperative to overall health and stress management. Granted, different methods of managing your body’s stress response will be more effective for some people than others. Regardless, having a variety of options at your disposal makes a difference and allows you to have various strategies, especially in situations where you are limited in ways to free yourself of stress.

Relaxing muscles in the body

When faced with stress, relaxing muscles in the body is one of the best ways to free your mind and regain a sense of calm. This practice should ideally begin with deep breathing. Breathe in through the nose and out through the mouth. Keep this process slow and intentional, you shouldn't be breathing rapidly or hyperventilating at all.

After slowly breathing in and out, you'll want to tighten and relax the muscles in your body, going from your forehead all the way to your toes. There is no rush, and this method of stress relief is designed to help you relax and release feelings of tension and anxiety. If you are not used to relaxing muscles in your body using this particular method, you may require some time to adjust. However, with time and regular practice, you should eventually be able to tell when tension is developing and have an easier time with relaxation.

Meditating

Meditation is yet another great method of releasing stress and freeing yourself from tension and negative emotions. Sometimes people set aside time to meditate on a certain schedule, whereas other individuals meditate whenever they feel the need. If you're unsure of how to meditate, it's actually very simple. All you have to do is sit, be still and simply allow yourself to simply be. Meditation tends to be most effective when you are by yourself in a quiet place, not surrounded by noise or chaos. Some people choose to keep their eyes open during meditation while others close their eyes.

Soaking up some fresh air

If you’re feeling overwhelmed, soaking up fresh air in green spaces is another practice that can help you cope with stress. Getting fresh air not only allows you to change your environment, but it can also promote clearer thinking and overall revitalization. Soaking up fresh air can be as simple as taking a walk in the park. 

Sometimes, releasing stress is as simple as getting some distance away from the source of the problem. This doesn't mean that the problem will go away, but by temporarily giving yourself a break, you'll be in a better position to handle the situation appropriately.

Positive self-talk

Did you know that the way you talk to yourself greatly impacts your mental and emotional well-being? It also affects the way you handle situations and the decisions you make in everyday life. Whenever you are dealing with stress, it is more important than ever for you to maintain positive self-talk. Reminding yourself that you are strong, capable, and in the position to handle what comes your way is a great start.

Unfortunately, this is not as common as it should be when someone is faced with stress. Depending on the dynamics of things and the nature of a situation, people can easily beat themselves up, and take situations personally, in turn causing drops in self-esteem. This isn't beneficial to anyone in the long run and can actually worsen stress. Maintaining a positive attitude and encouraging yourself even when things are tough is an extremely valuable practice that will pay off.

Maintaining balance in life

Ensuring that you live a balanced lifestyle is something that anyone who is serious about releasing stress should be aware of. Sometimes, stress can arise in certain areas of life; this can be overwhelming and challenging if you lack a healthy balance that allows you to regroup and get some time to clear your head. Maintaining balance in your life is easier than many people imagine.

If you work a higher-powered job that requires you to be on your feet all day, balance can be as simple as meditating a few times a week or participating in other peaceful activities. By contrast, if your work is very sedentary and doesn't require much motion, then a good form of balance may involve exercising or taking a fitness class.

Exercise regularly 

Regular exercise can be a powerful tool for reducing stress and improving your physical and mental health. Engaging in physical activity can also lower blood pressure and heart rate, promoting cardiovascular fitness and resilience against stressors. 

Additionally, exercise stimulates the release of endorphins, which are natural mood lifters that contribute to effective stress management. Incorporating consistent physical activity into your routine not only enhances physical health but also provides a proactive approach to reducing stress levels and enhancing overall well-being.

Important details to remember

One of the most critical details to remember about the release of stress is that it doesn't always happen overnight. Certain methods can release stress in the moment, but overall, if you are constantly experiencing stress, this could be indicative of a bigger issue. 

Taking note of what causes you to experience stress is also very valuable. If the same places, events, or people are causing you to have to release stress, exposure to these things might not be good for you. Stress release methods are all well and good, but you should not constantly be undergoing stress and you especially shouldn't be dealing with ongoing stress from the same sources.

It's okay to ask for help

Having knowledge of healthy methods and practices to release stress is all well and good. There's nothing wrong with using these tips in your life. However, if you still find yourself wrestling with stress even after employing the practices above, then this could be a sign of an underlying issue that has yet to be addressed. Things are not always as they appear to be, but at the end of the day, issues must be dealt with at one point or another.

Seeking the professional services of a therapist is a great step, especially in a situation where you are dealing with stress or other mental and emotional health issues. Still, not everyone is initially receptive to the idea of sitting down with a professional. In most cases, there are various reasons for reservations and apprehension. These reasons can pertain to fear of judgment or simply not being comfortable with opening up to a stranger.

There are some critical details about therapy that people should be aware of. First and foremost, therapists are there for the purpose of helping anyone who comes to them. They're not in the business of judging patients and there are so many individuals whose lives have improved after working with a therapist.

For those who find in-person counseling inaccessible due to cost, time, convenience, long waitlists, or availability due to mobility concerns or their location, online therapy provides an effective resource for support from licensed therapists. With online therapy, individuals can receive the mental health support they need, all from the comfort of their own homes or anywhere they have an internet connection. 

Additionally, online therapy has been found to be just as effective as in-person therapy for a range of conditions, including depression, anxiety, and excess stress. This means you don’t have to trade quality of care for convenience or availability.

If you are open to the idea of therapy, then BetterHelp can certainly be of value to you. No matter where you are or what your situation is, you deserve to have a therapist who cares and has your best interest at heart.