How many of you feel overwhelmed and stressed? How many people hold their breath and feel like they can’t get a deep breath? Do you have an endless list of things that NEED to get done, but maybe that doesn’t HAVE to be at the moment? Or just in the general the Covid-19 situation that is going on at the moment…This is called stress, and some possible anxiety mix in. But to take care of our mental healthy and well being we need to work on getting through the stress to live in a healthier mental state–not just for you but those around you. Here are some suggestions and ways to help you feel less stressed. But you need to make the time to do this, this is part of it!
1. Try progressive relaxation.
All the way from fingers to toes—tense and then release each muscle group in the body (lower arm, upper arm, chest, back and abdominal, etc.). Once the body is relaxed, the mind will be soon to follow!
2. Try some light yoga.
The combination of deep breathing techniques and poses makes this activity work to reduce stress, too.
3. Silence.
The “mental silence” that goes along with meditation may have positive effects on stress (especially work-related stress).
4. Breathe deep.
Taking a deep breath has been shown to lower cortisol levels, which can help reduce stress and anxiety. Studies suggest deep breathing can also cause a temporary drop in blood pressure
5. Spark some scents.
Studies suggest aromatherapy can be a good way to relieve stress. Certain aromas (like lavender essential oils) have been consistently shown to reduce stress levels.
6. Listen to music.
Research points to multiple ways in which music can help relieve stress, from triggering biochemical stress reducers to assisting in treating stress associated with medical procedures .
7. Laugh it off.
Laughter can reduce the physical effects of stress (like fatigue) on the body. Try You Tubing some videos, there are many on there!
8. Drink tea.
One study found that drinking black tea leads to lower post-stress cortisol levels and greater feelings of relaxation.
9. Exercise.
That post-exercise endorphin rush is one way to sharply cut stress.
10. Try guided visualization.
Visualizing a calm or peaceful scene may help reduce stress and ease anxiety. Perfect way to do this is using YouTube and search for visual meditations (which are my favorite because it keeps you busy while meditating).
11. Chew gum.
Studies suggest the act of chewing gum can reduce cortisol levels, helping to alleviate stress. This is one that helps me with stress and also being more productive.
12. Get a massage.
Getting a good ol’ rub down may do more than alleviate physical pain. Studies suggest massage may also be beneficial for fighting stress, and help with relaxing the mind.
13. Meditation.
Research suggests that meditation can help reduce anxiety. Plus, it’s a great self-mediated technique for stress-relief. Here is a quick meditation that you can do when you are short on time!
14. Take a nap.
Napping has been shown to reduce cortisol levels, which aids in stress relief. If you have time in your schedule, take a 30 minute cat nap and feel relief!
15. Hug it out.
Hugging may actually reduce blood pressure and stress levels in adults.
16. Hang with your pet.
Or, as we’ve put it before, just get a pet. Dog and cat owners have been shown to be less stressed out—most likely thanks to having a buddy to cuddle.
17. Do an art project.
Art therapy can potentially reduce stress-related behavior and symptoms. For example, my 4 year old was having a huge fit and so I brought some crayons down and coloring book and my husband, my daughter and myself got on the floor and started coloring. Sounds silly but my child’s attitude turned around and actually calmed us all down including my husband.
18. Write it out.
Keeping a journal may be one way to effectively relieve stress-related symptoms due to its meditative and reflective effects. A gratitude journal can really help us put things in perspective, so pick a time every day to write down a few things that make you happy.
19. Take a walk.
A quiet, meditative stroll can do wonders for stress relief, especially when we step outdoors. Try not to rush, and take whatever pace feels most natural.