How To Relieve Stress Quickly?
Taking care of your long-term mental and physical health is an important part of stress management. However, there isn’t always time to take a nap, hike a fourteener, or read a novel. Thus, here are ways to reduce stress quickly. From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.
Acknowledge Your Stress
Yes, it’s true that recognizing stress and identifying what you are feeling and thinking is important for stress reduction, but we all do it. When you know you’re feeling stressed, pause and notice what’s happening in your mind. What’s racing through your thoughts? How is your body feeling? Some common stressors include workload, relationships, and finances. Simply breathing deeply can reduce stress levels immediately.
Take action If you know what caused your stress, take action on it. Do something to change the situation. For instance, if you know you’re stressed because you’re overwhelmed at work, tackle your workload or create a new workspace. Not only will it relieve your stress, but you’ll feel more in control and allow yourself to unwind. In our fast-paced lives, it’s so easy to let stress sneak up on you, but here are three ways to take a mental note of your stress.
Doing a quick mental scan of how you are feeling and how you are spending your time can help you identify triggers and reduce your stress. I am an anxious person by nature, so it’s important for me to do this several times throughout the day. It keeps me centred and in the present, which is essential to stress management.
As you acknowledge your stress, be specific about what you are feeling. When we say something with such specificity, it’s a powerful tool that helps with relaxation. I have found that when I focus on how I feel at the moment, it doesn’t sound ridiculous, like, “my heart is racing.” It makes me focus on why I am feeling anxious.
Stress can manifest itself in different ways, so identifying it first can give you the energy to act. Start by taking a moment to acknowledge any stress you are feeling. You may be feeling anxious because your presentation is tomorrow, you have a deadline at work, or you haven’t made any new friends in a while.
Next, write down what you are feeling, what you want to do to combat the stress, and how you plan to cope. Instead of ruminating on stressors, identify your main stressors. These can be a friend's faux pas, your boss's mistake, or the looming anxiety of your Friday afternoon conference call. Whatever it is, identify it and find a way to express the thoughts or feelings that are causing you stress.
There are many people who are so afraid of stressors that they refuse to acknowledge them. Oftentimes, the stressors that cause us the most angst can be summed up in a few words. For example, you may feel stress when you fear that you will have to answer an email response with “I don't know.”
Saying something like this is stressful because you feel like you have to defend your lack of knowledge in front of other people. Instead, just ask how they are doing and offer a few kind words that they can use to distract themselves from the stressor.
Chew gum, and you won’t only be chewing, but you are learning to focus your mind. You’ll also be chewing slowly to decrease your appetite. Although gum is relatively new for helping reduce stress, it is gaining traction and doesn’t hurt to experiment. This may sound odd, but chewing gum is a stress-relieving tool. In fact, in a review in the International Journal of Behavioral Nutrition and Physical Activity, researchers found that chewing gum during times of anxiety and anger reduces perceived tension and reduces heart rate.
With a pocket full of mints or Chew Lips gum, stick it in your mouth, start with the middle and work your way to the sides. The more of your mouth you use, the less a ball of gum will weigh down your jaw. If it’s raining, you can make sure you are on a non-corrosive surface (so if you are in the shower, put it in the shower), and only chew when you are anxious, angry, or frightened.
Otherwise, eat your gum when you’re in a good mood and still need a little sugar. For some, chewing gum is like a nervous habit. If you have a hard time chewing gum, try sugarless gum, such as VivaGum. The only health warning is that sugarless gum contains silicon. Although this is considered safe, be cautious of that warning.
Studies show that chewing gum can relieve stress. When the stress is overwhelming, it is hard to concentrate. And, after spending all day staring at your computer, your mind may be all jumbled up. Grab a piece of gum and start chewing it right away. It can help to stimulate your attention.
The act of chewing gum can significantly reduce cortisol levels in the body. When chewing gum, small amounts of saliva are produced, and the saliva helps keep the teeth together and the spit relatively dry, meaning fewer chances for bacteria to get in the teeth and cause decay.
Chewing gum also stimulates the breath and body, preventing the increase of the body’s stress hormone. Of course, this is much better than popping a pill, but it is certainly a start! Yes, really. The stick-to-your-gum aspects of gum are calming. The hot or cold flavour of a mint is also soothing and has a slight narcotic effect. It’s more effective to chew on plain gum than to bite into something sugary like gumdrops or a Kit Kat bar.
Drink Stress-Reducing Tea
It sounds counterintuitive, but not drinking or eating will make you feel more stressed. According to Anxiety.org, this is because eating and drinking things (like caffeine) speeds up the passage of food through your digestive system and causes your blood sugar to spike. Eating slows down digestion.
You won’t be able to focus on your work. If you must eat, choose foods that you can digest slowly or chew well. If you want to switch up your beverages, try green tea. It’s naturally high in minerals and other nutrients to help you feel more energized. Perhaps the best-known method for stress relief is tea. Sipping a soothing cup of Earl Grey or chamomile tea can quickly turn your frown upside down.
The key is to take slow, mindful sips that allow the flavours to kick in. If you find yourself reaching for another cup, wait at least 20 minutes for the full effects. Tea, for example, has been shown to lower levels of the stress hormone cortisol by researchers. Long-term health advantages are also emerging: consuming at least 100 millilitres (about half a cup) of green tea every day appears to reduce the incidence of depression and dementia.
Do you experience anxiety or have an anxiety disorder? In today's digital environment, finding ways to relax and de-stress might be tough. Fortunately, a cup of tea may be a simple and tasty method to unwind and concentrate on the important aspects of life. Teas aren't all made equal. Some are more conducive to relaxation than others.
Chamomile tea is a sweet and delicious beverage known for its relaxing properties. Chamomile flowers are infused in hot water to make the tea. Fresh or dried blooms can be used to make it. Chamomile tea has been shown in studies to bind to GABA receptors in the brain, assisting in relaxation. Medications like Xanax target the same nervous system receptors as this herbal tea.
One of the most well-known bedtime teas, the tea has long been used to aid sleep. Green tea is well-known for its medicinal properties. It has been shown in studies to aid with anything from weight loss to blood pressure. Green tea is high in antioxidants and polyphenols, which are beneficial to one's health.
Green tea includes the amino acid L-theanine, which has been found to be effective as a nerve relaxant. L-theanine has been shown in studies to have direct effects on the brain, as seen by electroencephalograph tests. L-theanine enhances alpha wave activity in the brain, indicating that it can help you relax without making you sleepy.
Inhale Essential Oils Or Invest In A Diffuser
When it comes to stress, few smells calm our souls as much as essential oils. There are a variety of oils for alleviating anxiety and depression. According to the journal, Psychopax, essential oils can lower cortisol and raise serotonin levels. Essential oils may also lower blood pressure and heart rate. Essential oils are scented liquids derived from plants, flowers, and fruits by manufacturers.
Aromatherapy with some essential oils, according to research, may aid in relaxation and anxiety relief. We experience both psychological and physical gain when we inhale oils into our lungs. The naturally occurring molecules in the essential oil can provide medicinal effects when inhaled into the lungs, in addition to stimulating the brain to elicit a reaction. To make sure you don't have a reaction, start with a little test patch on your skin.
Although stress relief oils are usually less strong and cause no problems, it is always a good idea to start gently. I prefer to put a few drops of essential oil on a cotton ball and set it near a fan or in a car vent while driving. I apply a couple of drops on the edge of my pillow or place the cotton ball in my pillowcase if I'm lying down.
These are nice ways to try the oils without getting the aroma on your skin or clothing if you believe you might be sensitive. You can also purchase an essential oil inhaler, which resembles a lip balm jar and reduces the potency of the oil.
Both methods are advantageous. The essential oil absorbs into the bloodstream when applied to the skin, but if you want to do this, make sure you mix it with a carrier oil first. Carrier oils such as olive oil, rose oil, jojoba oil, and almond oil are all excellent choices. Mild stress relief oils, such as lavender, can be applied directly to the skin without the use of carrier oil, but you should experiment with different types to see how you react.
When a client is agitated, I usually mix a few drops of essential oil with a carrier oil and massage it into their neck and shoulders. A few drops on the chest or neck, combined with deep breathing, can help you relax and settle your thoughts. It's better for the oils if you use a cold mist diffuser and start with 15-30 minute sessions at a time when using a diffuser.
The beautiful thing about diffusing oils is that you can still get all of the advantages even if you don't like putting them directly on your skin. If the odour becomes unbearable, simply pour it out and start over. The scent does all the work while your body reaps the benefits, whether you apply it or diffuse it.
Go For A Walk
Taking a walk outside can be a quick stress-relieving activity. Take your dog, family member, or a visitor on a walk in the park or a neighbourhood, or maybe just around the block. Walking can assist in stress relief. Walking allows you to think while also allowing you to get away from worries. Natural stress reduction comes from getting out of a difficult situation, breathing fresh air, and feeling your body move.
Walking and other forms of exercise cause the release of endorphins, the body's natural happy hormones. Walkers who increase their heart rate by walking at a faster pace will perceive this effect more than those who walk at a slower pace. Even at a reduced pace, though, most people detect a change in their mood.
We all know that walking burns calories, prevents obesity, and lowers the risk of heart disease, but new research suggests that your afternoon stroll may also have major stress-relieving effects. April is the ideal time to get active and healthy by kicking off a new walking habit, especially with the approach of spring (and the start of National Stress Awareness Month). You don't have to sprint for miles to reap the benefits of exercise; moderate-paced walking can relieve tension and anxiety while also offering a variety of other health benefits.
Find The Sun
Highlighting the bright side of any experience, whether it’s “yes, I have stretch marks” or “the sun is shining,” is a surefire way to beat stress. Not sure where to find the sun? Look for something positive in the world around you. On average, most people have a five percent chance of experiencing a deadly sunstroke or burn in their lifetime. Many people also forget that a lack of Vitamin D can reduce the body’s ability to fight stress.
When the sun is gone, is there anything to live for? Nothing. Thus, find something you can appreciate about the world around you and live for that. If the weather is nice, go outside for a quick boost of energy. Bright light can be an excellent treatment for depression and can even cheer up people who are otherwise well. Researchers at BYU discovered that those with a “sunny disposition” experience more mental health suffering during seasons with low sun exposure.
Days with abundant sunshine, on the other hand, were linked to higher mental health – in fact, sunshine has a greater impact on mood than rainfall, temperature, or any other environmental element. Sun exposure can assist persons with anxiety and depression, especially when combined with other treatments, by increasing serotonin levels and preventing Seasonal Affective Disorder (SAD).
Try Progressive Relaxation
Progressive relaxation is a calming technique that requires concentration, patience, and confidence. Grab a deep breath in through your nose. As you exhale, you should feel a stretch in your neck, back, and shoulders. This is known as your “relaxation response.” Begin by breathing slowly, consciously, and purposefully for a few minutes. When you feel relaxed, release your tension through controlled muscle relaxation.
This process can be easily improved by listening to a relaxing music playlist, taking a hot bath, and setting a timer. If you have insomnia, progressive relaxation can help you fall asleep. Have you ever had an uncomfortable back or neck discomfort as a result of being anxious or stressed? When you're dealing with anxiety or stress, one of the ways your body reacts is with muscle tension.
Progressive muscular relaxation is a technique for reducing tension. When you practice progressive muscle relaxation, you contract a group of muscles as you inhale and relax them as you exhale. Your muscle groups are worked on in a certain order. You cannot be anxious while your body is physically relaxed.
Practicing progressive muscle relaxation for a few weeks will help you improve at it, and you'll be able to utilize it to relieve tension in no time. When you first begin, an audio recording may be helpful until you have learned all of the muscle parts in order. Audio recordings of progressive muscle relaxation might be found at your local library or bookstore. This approach may also help with sleep issues if you have trouble falling asleep.
Eat Some Chocolate
You’ll probably think twice about this first method. However, chocolate is a natural stress-reliever. Studies have shown that chocolate (in moderation) can boost mood and reduce anxiety. Interestingly, scientists think that some compounds in chocolate help to prevent inflammation (a process in the body that plays a role in cardiovascular disease). Having an even distribution of carbohydrates, protein, and fat decreases feelings of stress and anxiety.
According to the American College of Sports Medicine, chocolate has a calming effect on the brain due to the presence of theobromine. Stop worrying Sometimes all a person needs to feel more confident is a well-timed reality check. This can be achieved by stopping yourself and asking yourself, “Is this worry or insecurity?” and “Is this really worth it? According to studies, eating dark chocolate can alter your brain wave frequency, resulting in improved memory and stress reduction.
Grab a bar or two of chocolate the next time you're worried, as recent research reveals that consuming chocolate can actually help you relax. According to researchers at Loma Linda University Adventist Function Sciences Centre in Southern California, dark chocolate can improve your brain health in addition to making you happier from the sugar.
Life is unpredictable and this uncertainty should be acknowledged. Laughing is one of the best ways to de-stress. Laughter can have a positive impact on your mood and increase endorphins. What better way to reduce stress than by laughing? Laughing releases the feel-good chemical, dopamine. Laughter is a natural medicine that may boost your mood, boost your immune system, and even help you cope with stress.
We could all use a bit more laughter in our lives, from the stress of finals to the anxiety of work. Don't be afraid to give it a shot. Make a smile with the corners of your mouth and then chuckle, even if it's a little forced. Take stock of how you're feeling once you've had your chuckle. Have you noticed a difference in how tense your muscles are?
Do you feel more at ease or energized? That's the natural beauty of working laughter. A hilarious event causes our body to react viscerally. Chemicals are released throughout the body after a hearty laugh, working to mend and relax our biological system – meaning our cells recognize laughter as natural medicine.
Laughter aids in the relief of stress-related bodily ailments. The muscles in your core stiffen up when you laugh. This strain raises your blood pressure and circulation for a short time. But the stress dissipates almost instantly after a hearty laugh. This causes your heart rate and blood pressure to drop, resulting in a complete sense of relaxation.
Stress management is the responsibility of each individual, and everyone faces different levels of stress. Different forms of stress are shown to have a variety of effects on our bodies. Learning how to manage stress and take control of your well-being is a great way to reduce overall stress in the long term.
I trust you enjoyed this article about How To Relieve Stress Quickly. Please stay tuned for more blog posts to come shortly.
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