Stress Relief: Techniques And Tips To Get Calm Faster

Stress can be natural—but too much of it can become overwhelming. Left unchecked, it may lead to other challenges with both your physical and mental health. When you’re in the midst of a stressful situation, it can be difficult to find relief from your feelings. However, with the right techniques, you can learn how to calm down faster over time. 

In this article, we’re exploring different methods of stress relief that may be a beneficial addition to your daily routine. We’ve also highlighted resources for those who’d like to speak with a mental health professional about how to relieve stress based on their personal circumstances. 

What is stress, and what can you do about it?

Stress is the body's natural response to challenges or demands, often accompanied by feelings of tension and worry. When experienced in excess, stress can affect both mental and physical health, leading to symptoms like anxiety, irritability, and difficulty concentrating. Chronic stress can even increase blood pressure and increase your risk of serious health conditions. 

To manage and relieve stress, it's helpful to practice relaxation techniques such as deep breathing, meditation, or gentle exercise. Additionally, maintaining a balanced lifestyle with healthy eating habits, regular sleep patterns, and social support can build resilience against stress. 

Almost anyone can benefit from practices designed to reduce stress, even if you don’t feel overly stressed in your daily life. 

Stress relief techniques

If you’re looking to relieve your stress, it can be important to find specific, actionable methods you can incorporate into your daily routine. Learning about and trying different stress management techniques can help you discover which ones may be most effective for you and your needs. 

You might consider the following to help you move toward a calmer, healthier life: 

Breathing exercises

Controlling one’s breath is generally considered to be a convenient form of stress relief that you can do at any time. By slowing down your breathing, you can slow down your heart rate, possibly helping you to feel more relaxed over time. Deep breathing techniques, such as diaphragmatic breathing, can enhance this effect by promoting deeper relaxation and reducing the physical symptoms of stress. 

Progressive muscle relaxation

Progressive muscle relaxation can be an effective means of stress relief for many, especially if your muscles are tense and tight from being on edge. To begin, many might lie on the floor or another flat surface, starting the process with their feet. You can do this too, tightening the muscles in your feet until they are fully tight. Then, you can hold this position for 20 seconds or more, releasing slowly as you feel comfortable to. You can continue this practice up your body, working one muscle group at a time, until you finish with the muscle groups of your face and head. 

Meditation

People have practiced meditation as a means of preventative and acute stress relief.  In the stillness of a meditative state, you can practice letting your worries pass in and out of your mind, possibly noticing them but generally not dwelling on them. After a session of meditation, you may feel that you have greater insight into the problems that are holding you back. You might also feel more relaxed and capable of handling whatever comes your way.

Mindfulness

Mindfulness is considered by many to be just one way you can be fully present in the here and now. Whether you are practicing mindfulness while sitting perfectly still or engaging in activity, many might find that the key to maximizing your experience can be to pay attention to the information you're getting from your five senses. As you do, worries and thoughts of the past and future can begin to recede. This can put you squarely where you need to be—in the present moment, where you can do what needs to be done and act on the choices you make.

Journaling

Writing can be a productive way of releasing the emotions, worries and fears that come to you every day. While you're writing in your journal, you can also record your thoughts and feelings throughout the day, so you can come back later and look at them objectively. You can do problem-solving in a journal as well, and if you're working with a counselor for stress management, you can write down your difficulties and get feedback on how to manage your stress in even more effective ways.

Cognitive reframing

This strategy is considered by many to be a stress relief technique that you can learn from a therapist. It can allow you to look at a stressful event or situation in a new way. In cognitive reframing, you can examine your thoughts and, with the help of your counselor, possibly determine if they are aligning with your current needs and goals. Then, if you need to, you can choose thoughts that are more advantageous for your overarching goal of overcoming stress.

Lifestyle changes

Areas to consider making changes in can include your current stress management routine, your diet and your self-care strategy. 

Recreation and time off work

Do you put all your time and energy into making a living or building a successful career? While having a successful career can be a source of satisfaction in life, it can also be important to have a healthy work-life balance. Taking time away from work to go on vacation, play a sport, engage in a hobby or socialize with friends can help you relax and relieve your stress. Additionally, you may find that you’re more productive than usual when you do return to work. 

Exercise

Participating in physical activity can be a healthy and natural way to relieve stress for many. Exercise can release feel-good chemicals called endorphins that can help to boost your mood, ease tension in your body and make you more resilient. Exercising can also decrease your susceptibility to illness and diseases like diabetes or high blood pressure. 

Natural stress relief vs. conventional methods — which is better? 

If your stress is so severe that it's causing you physical or mental health challenges, you may need to see a doctor, psychiatrist or therapist to fully address the scope of your needs. 

They may recommend that you engage in talk therapy, try medication or use a combination of both to mitigate the effects of your stress. These conventional methods of stress relief can give you a boost as you learn to incorporate other sustainable and natural management techniques into your life. 

We do want to note: Some may find that conventional methods are more beneficial for their specific needs, while others might find that natural stress relief options are the most effective for them. If you’re unsure which path would be most productive,  you may choose to speak with a professional about your options. They can help you weigh your options and determine the possible level of benefit in your specific case.

Online counseling with BetterHelp

If you’re having difficulty finding relief from stress, a licensed mental health professional may be able to help you cope more effectively. At BetterHelp, you can find such counselors without ever having to leave your home, which can be convenient for many if the prospect of finding support seems overwhelming at the moment. 

BetterHelp is generally considered to be an online counseling platform that lets you connect with a therapist through your smartphone, tablet, or computer. Instead of worrying about waitlists and long drives, you can get started whenever you’re ready and be on your way to a calmer state of mind and toward more positive mental health. 

Is online counseling effective?

Those having difficulty managing their stress may benefit from participating in internet-based therapy. One study found that an online cognitive behavioral therapy program successfully reduced stress levels for employees in the long term. Researchers concluded that these web-based interventions can be equivalent to face-to-face therapy for managing and treating a variety of mental health concerns for many.