7. Stretch Standing up for a quick stretch can relieve muscle tension and help you relax during a stressful workday. Try a shoulder roll-out or a chest-opening stretch right from the desk chair.
15. Eat Some Chocolate Just a square (about 1.4 ounces) of the sweet stuff can calm your nerves. Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism.
18. Chew Gum A stick of gum is a surprisingly quick and easy way to beat stress. No matter the flavor, just a few minutes of chewing can actually reduce anxiety and lower cortisol levels.
21. Drip Cold Water On Your Wrists When stress hits, head for the bathroom and drop some cold water on your wrists and behind your earlobes. There are major arteries right underneath the skin, so cooling these areas can help calm the whole body.
24. Slurp Some Honey Drown that stress in sweetness with a spoonful of honey. Besides being a natural skin moisturizer and antibiotic, honey also provides compounds that reduce inflammation in the brain, meaning it fights depression and anxiety.
Is stress making you frustrated and irritable? Stress relievers can help restore calm and serenity to your chaotic life. You don't have to invest a lot of time or thought into stress relievers. If your stress is getting out of control and you need quick relief, try one of these tips.
During meditation, you focus your attention and quiet the stream of jumbled thoughts that may be crowding your mind and causing stress. Meditation can instill a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health.
A good sense of humor can't cure all ailments, but it can help you feel better, even if you have to force a fake laugh through your grumpiness. When you laugh, it not only lightens your mental load but also causes positive physical changes in your body. Laughter fires up and then cools down your stress response. So read some jokes, tell some jokes, watch a comedy or hang out with your funny friends. Or give laughter yoga a try.
Social contact is a good stress reliever because it can offer distraction, provide support and help you tolerate life's up and downs. So take a coffee break with a friend, email a relative or visit your place of worship.
Saying yes may seem like an easy way to keep the peace, prevent conflicts and get the job done right. But it may actually cause you internal conflict because your needs and those of your family come second, which can lead to stress, anger, resentment and even the desire to exact revenge. And that's not a very calm and peaceful reaction.
With its series of postures and controlled-breathing exercises, yoga is a popular stress reliever. Yoga brings together physical and mental disciplines which may help you achieve peacefulness of body and mind. Yoga can help you relax and manage stress and anxiety.
Listening to or playing music is a good stress reliever because it can provide a mental distraction, reduce muscle tension and decrease stress hormones. Crank up the volume and let your mind be absorbed by the music.
If new stressors are challenging your ability to cope or if self-care measures just aren't relieving your stress, you may need to look for reinforcements in the form of therapy or counseling. Therapy also may be a good idea if you feel overwhelmed or trapped, if you worry excessively, or if you have trouble carrying out daily routines or meeting responsibilities at work, home or school.
Stress is a sneaky thing. It can curl up inside you and grow like a Chia Pet until all the sprouts have grown out of control. Sometimes stress can manifest into physical symptoms, like temporary hives, one-day headaches, or long-term weight gain.
But when the stress boilover happens during work, at a party, or in public, dropping everything to take a nap is definitely not a good look. And in these situations, stress can also join teams with anxiety, leaving you figuring out how to rein in both emotions.
Fortunately, there are tips and tricks that can help you get your cortisol levels down. If you need quick tips to keep your heart beating at a more manageable rate, read our ways to calm stress in five minutes or less.
Facing stress is an opportunity to reset your mind and take it as a chance to grow. Researchers say the brain is rewiring and trying to learn from the experience so you can handle it differently next time.
Chewing is a great form of stress reduction. If you have gum on hand, particularly scented gum, chew it for at least three minutes. One study of 101 adults found that people who chewed gum during work had a lower stress response.
However, the act of stepping away for a few minutes to make tea can be therapeutic. So why not also make a stress-relieving drink? Studies show that 1 gram of apple cider vinegar may take over 95 minutes to work its magic, while matcha may take up to an hour to work.
Inhaling essential oils may help calm the mind in times of stress, anxiety, and insomnia. This popular technique, also known as aromatherapy, focuses on using scents to holistically balance your physical, emotional, and psychological health.
To use essential oils for stress, apply three drops onto a cotton pad and breathe it in deeply 10 times. You can also purchase a diffuser for your room or desk so that it constantly releases a calming scent.
Exercise or walking is a great way to manage stress. First, it lets you escape the situation. Second, exercise helps your body release endorphins, the neurotransmitters that make you feel warm and fuzzy.
Sometimes stress can cause your mind to spiral and lead you down an unnecessary rabbit hole of negative thoughts. One way of escaping that spiral is to anchor yourself to the present and focus on immediate results you can achieve.
We mentioned walking earlier, but that was just a quick break. Routine exercise can help improve the way your body uses oxygen and helps you cope with stressful situations. The benefits of working out build up over time. You may be able to feel the difference as you stick to your routine.
You all know the feeling when your stress level goes through the roof. The adrenaline rushes through your body as you try and deal with a whiny two-year-old, a tormenting teenager, the ticking watch on your wrist as you sit in traffic on the way to the doctor, or the deadline at work that seems impossible to make.
Exercise can be a great stress reliever that releases endorphins (feel-good chemicals in the brain) and helps you blow off steam. In particular, walking or running provide rhythmic movement that can help you readjust your focus and relieve stress. When you head out for a walk or run at a stressful time, it can provide a perspective that allows you to return to your situation in a new frame of mind.
Write about your stress in a journal. You also can journal about a positive experience that happened that day. This daily practice can help increase positive thinking and help to rewire your brain to think more positively.
You also can practice the 5,4,3,2,1 technique. Name 5 things you see, 4 things you hear, 3 things to touch, 2 things you smell, and one thing you taste. Engaging your 5 senses is a great way to ground yourself in the present moment and take your focus off your stress.
There are countless techniques for managing stress. Yoga, mindfulness meditation, and exercise are just a few examples of stress-relieving activities that work wonders. But in the heat of the moment, during a high-pressured job interview, for example, or a disagreement with your spouse, you can't just excuse yourself to meditate or take a long walk. In these situations, you need something more immediate and accessible.
Social interaction is your body's most evolved and surefire strategy for regulating the nervous system. Talking face-to-face with a relaxed and caring listener can help you quickly calm down and release tension. Although you can't always have a pal to lean on in the middle of a stressful situation, maintaining a network of close relationships is vital for your mental health. Between sensory-based stress relief and good listeners, you'll have your bases covered.
Underexcited stress response: If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energizing.
To use your senses to quickly relieve stress, you first need to identify the sensory experiences that work best for you. This can require some experimentation. As you employ different senses, note how quickly your stress levels drop. And be as precise as possible. What is the specific kind of sound or type of movement that affects you the most? For example, if you're a music lover, listen to many different artists and types of music until you find the song that instantly lifts and relaxes you.
As strange as it may sound, vocal toning is a special technique that reduces the stress hormones adrenaline and cortisol. Try sneaking off to a quiet place to spend a few minutes toning before a meeting with your boss and see how much more relaxed and focused you feel. It works by exercising the tiny muscles of the inner ear that help you detect the higher frequencies of human speech that impart emotion and tell you what someone is really trying to say. Not only will you feel more relaxed in that meeting, you'll also be better able to understand what he's trying to communicate.
Watch others. Observing how others deal with stress can give you valuable insight. Baseball players often pop gum before going up to bat. Singers often chat up the crowd before performing. Ask people you know how they stay focused under pressure.
The power of imagination. Once drawing upon your sensory toolbox becomes habit, try simply imagining vivid sensations when stress strikes. The memory of your baby's face will have the same calming or energizing effects on your brain as seeing her photo. When you can recall a strong sensation, you'll never be without a quick stress relief tool. 781b155fdc