8 Best Tips To Reduce Stress Naturally
High on stress and in need of proven, quick ways to reduce stress naturally? If you said yes, then you’re in luck because I’m covering the best and effective ways to reduce stress naturally and quickly. All of these techniques are simple (yet powerful) and can be used when short on time. Most can be utilized anywhere, including at work. And the best part is that they aren’t just natural stress relievers but will also help you keep stress levels low in the long term.
Causes Of Stress
All the stress, fears and worries that consume you can come down to one single cause: “Breathing the Wrong Things.” You can keep your job as long as you don’t let a lack of focus, a lack of confidence or a lack of focus on the right things (not on what people think of you) affect your work. Some things are natural stress relievers, such as a walk outside, yoga, meditation or reading.
However, when your main stress source is more basic than your current routine, you might want to consider the following ways to naturally reduce stress. At its heart, stress is a good thing, since it helps us to accomplish important tasks, work effectively and generally make life better.
But there are many factors that can disrupt our happiness, including
- Family problems,
- Health problems,
- Losing a job or failing to obtain one,
- Real problems, however, they may be defined, and
- Underlying emotional problems.
There are different kinds of stress, too. Some are self-inflicted while others are related to other factors such as physical illness and injury, financial trouble or moving away from a loved one. As you might suspect, the latter group is the most harmful because they will always create a sense of loss in the short term and can be difficult to overcome.
Stress and anxiety can stem from a variety of sources. Most of the time, stress is just a byproduct of the hectic pace we often find ourselves at. There are two types of stress — normal, healthy stress, and anxiety-causing stress. The difference is that normal stress is generally good and helps you cope and focus, while anxiety-causing stress is completely different.
Anxiety-causing stress, in the simplest of terms, is what keeps you up at night. Sufferers of anxiety suffer from day-to-day tension, anxiety, and worry that starts off small and builds into a stressful cycle. The problem with this kind of stress is that it negatively impacts your mental and physical health. Another form of stress is one that’s absolutely bad for you — chronic stress. Chronic stress over a long period of time can be a major source of illness and even death.
There are many causes, but one of the most common sources of stress is related to our work and careers. According to an article in Forbes: Researchers are finding, though, that employees who are experiencing work stress are more likely to suffer from other health problems, including depression, insomnia, headaches, difficulty in concentrating, and back and neck pain. So, you should probably start reducing stress from work by managing it.
1. Take Breaks
Taking short breaks throughout the day is another effective way to relieve stress naturally. Breathe deeply, holding the inhale for 5 seconds and exhale for 1-3 seconds. Focus on relaxing your body and relaxing your thoughts. Stress is associated with fatigue and exhaustion, which is why it’s a good idea to get into the habit of taking short breaks during the workday. Taking breaks gives your brain a chance to rest and rejuvenate, as well as to recharge your battery.
The research behind the theory is that humans are designed to have periods of inactivity throughout the day to keep their mood and energy level up. This is why it’s important to take breaks, and you should also take plenty of them throughout the workday. Research has found that breaks can help boost productivity by more than 60%. It’s always worth it to take a quick breather, even if it’s just a few seconds.
I personally tend to do this every couple of hours while I’m at my computer. But when you really need to take a break, these 15 Natural Stress Reducing Tips Are Very Useful. Taking a few minutes to breathe and meditate every couple of hours will help to reduce stress, along with other muscle and body relaxants. Yes, you’ll be taking a step away from work, but you’ll also have extra time in your day to think about work and plan for your next work task.
Some of the most simple and effective ways to reduce stress naturally at work include taking breaks. Long work hours and deadlines aren’t all that great when you need to relax your mind and focus. So, it’s helpful to recognize when you’re reaching a point of stress, step away, and take a break.
Short sprint breaks throughout the day can work wonders for reducing stress. In fact, researchers found that people in cars with a break every twenty minutes took an average of 25 percent less time to complete a three-hour driving task. And if you can go into a bathroom or lunch break, that’s even better. In fact, people who walked into the bathroom five times in a three-hour period were found to finish a driving task 20 minutes quicker.
Too much stress and too much work can be a deadly combination. And while it may be tempting to dive into a task or to stay late at work, the fact is that when you’re under a lot of pressure, you tend to become more stressed out. In fact, some research has shown that it can take 21 days for a person to break the cycle of chronic stress.
By taking a short but important break from a stressful situation, you can begin to feel the effects of your heightened stress. You don’t need to go on an extended vacation to kickstart a healthy habit of taking a break from a stressful situation, though. There are a number of different break time options that can keep your stress levels in check and provide you with the mental rest you need.
2. Physical Activity
Don’t underestimate the power of physical activity. It helps increase your energy levels and has been shown to:
- Boost your mood,
- Boost your energy levels,
- Improve your focus,
- Help you sleep better at night,
- Decrease tension in your muscles and joints,
- Help you cope with anxiety and other emotions,
- Make you more positive, and
- Help you stay healthy.
Can you see the connection? Doing some form of physical activity every day is a great way to reduce stress and become more energized and happy. Start slowly, ease into exercise, and you’ll notice the results much more quickly. Being physically active (at least 30 minutes a day) can help you relieve stress quickly. In fact, studies have shown that doing just five minutes of aerobic exercise helps to increase your level of gamma-aminobutyric acid (GABA) which is an essential neurotransmitter in the brain.
While you can incorporate exercise into your day anywhere, including your car, standing at your desk or before bed, if you’re in a busy work environment, try doing short bursts of cardio or strength training. Begin with just a few minutes of exercise and increase the length of time slowly. If you’re new to exercise, start by taking a walk for 20-30 minutes, slowly increasing the amount of time and/or a number of laps or repetitions until you feel comfortable.
One of the easiest ways to reduce stress is to increase your level of physical activity. A study published in the American Psychological Association found that regular exercise can reduce cortisol levels (the hormone responsible for cortisol levels) in the body. When combined with meditation, proper sleep, stress management techniques and staying calm when you’re feeling overwhelmed, this is one of the best ways to reduce stress naturally.
Physical activity is good for the body and can help keep stress levels low. Exercising regularly will help release endorphins which reduce stress. That’s why it’s so good for the mind and body. What are endorphins? According to WebMD, endorphins are “secreted by the brain.
They provide a feeling of well-being and euphoria,” and they can make you feel happy, motivated, and energized. Although there are a plethora of fitness options available, my absolute favourite is going for a walk in nature. Natural beauty is powerful and this simple exercise has the power to release endorphins, stress, and improve your overall well-being. It’s a proven way to keep stress levels low.
3. Simple Breath Meditation
Breathing meditation is one of the quickest and most effective ways to reduce stress. Simply spend five minutes calming your mind and relaxing your body. You don’t need anything fancy, you don’t even need to be sitting down. Just stand or sit up straight, close your eyes and focus your breathing on counting “One, two, three, four” until you feel your mind relax and your body relax. Then repeat. Try this now and you’ll see the difference.
The most effective and calming way to lower stress is to take a deep breath. This is done by taking a slow, deep breath into the chest and out through the mouth. You should feel this ‘sucking’ motion, and find that you can do this over and over again. Breath meditation is an ancient technique that reduces stress, anxiety, and improves your mental and physical health. It can help reduce stress by up to 90 percent.
Breath meditation involves focusing on one or more abdominal points while you inhale and exhale rapidly in and out. It can be practiced anywhere, including when you’re at work. After you complete a meditation session, your body should feel relaxed and you’ll be breathing at a slower pace.
Your mind should feel clear and the stress will lessen, leading to better focus and energy. Your eyes will also feel clearer and brighter. Breathe in slowly through your nose to center yourself. Breathe out in a slow, deep breath. The goal is to inhale as much energy as possible. Repeat this several times to fill your lungs with as much air as possible. Do this exercise for five to ten minutes.
4. Write About Your Stress (aka Journaling)
Just like writing in a journal for a creative outlet, writing about your stress will release pent-up energy. And as stress eases, it gives way to stress relief, allowing you to function at your best. Anytime your journal, you let out your thoughts, ideas, emotions, and fears. When you let these out, you can then let go of them. Journaling works best when you write to overcome your stress.
Some topics to write about include your sources of stress (work, family, the future, etc.), possible solutions for how to improve them, and ways to combat them. If you find yourself experiencing increased stress and think journaling will help you cope, try writing 1-2 times per week for about 1-3 hours, depending on the amount of stress you’re facing. For those of you that are new to using the stress-reducing strategies I’ll share with you, journaling is the first thing you should try.
While journaling can be a helpful tool for learning to cope with stress (and for processing it afterward) I’ll be the first to admit it is by no means the only option. You don’t have to simply write down every time you feel overwhelmed or when you’re feeling nervous or anxious. Writing can be really helpful for collecting thoughts, while also allowing you to clear your mind of all of the unimportant stuff (e.g., unimportant details and useless information) that will prevent you from actually getting what you need to be done.
However, journaling is a great way to get rid of the random and unnecessary stuff, freeing up your mental energy. When you feel yourself having a stressful day, the last thing you should do is go home, lock yourself in the bedroom and forget about it. Instead, keep your thoughts on the stress at the same time you’re writing it down.
Journaling is one of the most effective ways to reduce stress and is recommended by therapists as a way to combat stress without taking medication or quitting your job. When you journal about stressful experiences, it helps you process and understands those experiences. It allows you to get perspective on what you need to improve in your life and plan for those changes.
5. Tune Into Your Body
The first thing to do to reduce stress is to tune into your body and get a sense of your overall feeling. Are you tense, bored, depressed, irritable, anxious? All of these are signs of stress. Taking five minutes to consciously take stock of how you are feeling will make a huge difference in helping to reduce your stress levels.
Whenever you’re feeling a strong emotion, think back on what’s bothering you and figure out what’s behind it. Maybe you’re stressed because of financial difficulties, lack of time, unresolved problems at work, relationship problems, or simply lack of energy. Look at the things that stress you out and go figure out how to change them to reduce your stress.
Try different solutions for your stress like Planning a relaxing day or weekend away. Researchers have found that each of us responds to stress in our own unique ways. Different parts of our bodies respond differently to different types of stress and stimuli. Of the many types of stress, there’s physical stress, emotional stress and emotional distress.
The more different the different types of stress, the more potent the effect. If your body is responding to stress in a way that produces discomfort, pain or discomfort, that may be a signal that you need to reduce stress. One way to do that is by adjusting how you are responding to stress. For example, if your body is responding to stress in an unhealthy way (pain, discomfort, low energy), then you may want to alter how you are reacting to stress.
A well-known and oft-repeated phrase to reduce stress is to “tune into your body.” What does this mean exactly? It means to tune into your body to see if there’s anything in there that you’re sensitive to. Be Aware of What Sets You Off. If you think your working out too much or eating the wrong foods to be stressed, chances are you’re right. Being aware of your triggers, and the food and exercise habits that are causing your stress can help you avoid being overwhelmed by a surge of adrenaline.
6. Physical Touch/Contact
Prolonged periods of time without direct, meaningful contact can reduce the ability of our nervous system to regulate the stress response, leading to overreactive stress. This is called the stress hormone cascade. When a person feels that something bad is coming or they are about to be hurt, their adrenal glands release adrenalin, which can trigger the “fight or flight” response.
Adrenaline helps your body to deal with stress, but it also causes you to experience extreme adrenaline-like feelings of adrenaline, which causes you to panic, and your body to want to fight or flee from what you perceive as danger. The solution? In order to control your stress response and to manage your feelings of stress, you can choose to apply some form of touch.
By far, the most obvious stress-reducer is contact with others. When we have this type of contact, it’s known as physical touch. We were never meant to be alone for long periods of time. Even if we are by ourselves, our bodies still want to connect with others.
Studies have shown that physical contact with others reduces stress levels by over 75%. It improves physical and psychological health and makes the person feel happy while reducing blood pressure and heart rate. The most powerful way to reduce stress is by tapping into human touch. The brain is a huge source of both physical and emotional connections, and a good old-fashioned hug can be a fantastic way to relieve stress.
7. Listen To Music
Worrying is a pointless endeavour. And often when I get stressed, I turn to music as an easy way to distract myself. Why? Because music has a ton of benefits and can provide great ways to reduce stress and stay motivated. Studies show that listening to music actually promotes the release of feel-good chemicals, such as endorphins and dopamine. There are many factors that play into music.
Personally, I enjoy music that has a variety of beats to it, is relaxing and has a vocal or instrumental track that I can slow down too. Most songs from bands like Radiohead, Kid A, Adele, and Neil Young are great for this. However, music is beneficial for a number of reasons. You can’t go wrong with music when it comes to reducing stress. When it comes to music, what you listen to is equally as important as what you listen to. So what’s your music of choice? My go-to is a combination of rock and alternative. I also listen to a lot of Metallica and Foo Fighters.
While you can’t go wrong with classic rock, there are certain styles of music that work better for reducing stress. One of these is dubstep. In a study, university students were shown to have reduced heart rates when listening to dubstep. Other styles that reduce stress include electro-pop, electro-beat, and hip hop.
Try some of these tunes and find out what works best for you. Music and stress go hand-in-hand. When you hear a song that evokes the emotion or makes you happy, it’s easier to relax. When you hear a song that makes you anxious or upset, it’s harder to unwind. Therefore, when you are anxious or upset, tune in to your emotions, but turn off your mind and put away negative thoughts.
8. Catch Some Rays
Proctor claims that the high levels of ultraviolet rays present in the midday sun will instantly reduce stress and make us feel happy and calm. How does it work? UV rays are thought to be a major cause of depression and anxiety. High levels of UV rays are believed to deplete our serotonin, a chemical in our brain that regulates happiness. By being exposed to the sunshine, our serotonin levels will boost by restoring our body to its optimal health.
However, it’s important to note that people with melanoma or other skin disorders should avoid sun exposure or wear appropriate sunscreen to ensure safe exposure. Sunlight is often regarded as the best natural stress reliever for a number of reasons.
For starters, getting exposed to sunlight triggers a relaxation response that literally “says,” “hey, I know you’re stressed, but you’re doing great, it’s fine, let’s relax.” In addition, sunlight provides a sense of well-being. It’s highly restorative and elevates mood. All of these perks can help you relax naturally and reduce stress.
Reducing stress can be done in as little as 5-10 minutes. And all of the techniques covered above can be done at the office, at home, during your commute, or at the beach. I hope you’ve found these tips useful and that you find some useful tips yourself. Take care.
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