Anxiety, stress and worries. These are three very common feelings these days and are becoming more and more common. And they are caused by a range of reasons such as work pressures, lack of confidence, job interview, or moving house just to name a few. Most people experience stress in one form or another in their daily lives. Stress evokes feelings of being unable to handle pressures which triggers physiological responses. Different people have different ways of defining what stress is and the body’s physiological response to pressures is known as the “fight or flight” response. It is the way that our body is programmed to meet the challenges head-on with energy, focus and alertness. Luckily there are remedies for stress and everyone wants to know stress relieving techniques to make their lives happier. More on that soon.
Events that trigger a feeling of stress are called stressors and they appear in many forms. From physical danger, to speaking in front of an audience or cramming up for an impending final university examination. When our body is under stress (which is far too common), our hypothalamus responds by signaling the nervous system with hormones produced by the adrenal glands, such as adrenaline and cortisol, and releasing them into the bloodstream. That feeling of nervousness, amplified heartbeat, clammy hands and sweating are some of the results when these hormones flood up our bloodstream.
These changes prepare us to react effectively and handle the pressure confronting us at that moment. This reaction is called as stress response, and properly harnessed, can help us respond and perform positively under pressure. Short-term stress, known as eustress, like presenting a report and your body can respond positively to this pressure. After the stressor has passed, your nervous system resets itself and readies itself to meet the next stressful situation. However, long term stress, commonly referred to as distress, can also trap us in a cycle of overreactions and failures.
When we fail at stress relieving, our nervous system is in a constant state of stress and may lead to a depletion of hormones in our body. This can manifest through irritation, helplessness, a feeling of weakness and may lead to a nervous breakdowns. If you commonly experience that feeling of overwhelming stress, then follow our stress relieving tips. They will help you manage stress and utilize it for positive results in every aspect of your life.
Stress Relieving Techniques: Stress Awareness
Just before we get into stress relieving techniques, we need to be aware of our stress. Being able to increase your perception of your stress is an important step in managing stress. The more information you have on the a stressful situation, it’s effects and the length of time it may last can help you cope with it and bounce back more quickly. Information on the different types of stress that you experience can help you differentiate between stresses and help you become productive. Once you master your stress, you will more easily focus and finish tasks at hand.
Know Your Limitation
The first stress relieving technique is not to overburden yourself. One factor for stress is the way some people tend to overdo things. Know your limitations. And avoid over-scheduling your activities. Doing work under stressful situations will in most cases lead to sub-par results which may further compound the stress you are already experiencing. Avoid multitasking too many tasks.
Utilize Your Support Network
Another of the remedies for stress is to utilize your support network. Just the action of talking to someone can release hormones that lessen stress. Discussing stressful situations or experiences with others is not a sign of weakness. It is our body’s natural reaction to stress. People who have a strong network of support from family and friends are better in coping with stress than people who are more isolated.
Keep Moving And Exercising
One of the most important ways for stress relieving is exercising. Studies have shown that physical and mental health are strongly linked together. The better you take care of your body, the more able you will be in coping with stressful situations. Exercising can help boost your mood and fight stress, anxiety, frustrations and anger. It is also a distraction from something that worries you and can help you find time to gather your thoughts. A great way to incorporate exercise into your day is ride your bicycle to and from work. It is a great for stress relieving. And/or take a 30 minute walk during your lunch break at work.
Dietary intake also plays an important role in stress relieving. Studies have shown that different foods affect our moods and how we deal with stressors. Diets full of processed sugar, refined carbohydrates and junk foods can worsen the feelings of stress. A diet rich in whole foods, fresh fruits, vegetables and healthy fats, like omega-3 fatty acids, helps with stress relieving.
Be Confident And Keep Stress Under Control
Coping with stress is easier when your confidence level in yourself and in your abilities is high. Being confident can greatly influence situations and challenges in a positive way. If you are confident, then there is less chance of you getting that feeling of being out-of-control. This can add to a better attitude and outlook in life. Optimism is an effective way to combat stress. Optimists are ready to face challenges. Find humor in stressful situations and believe that unexpected changes are just part of one’s life.
Schedule Relaxation Periods
A person is extremely vulnerable when they are not able to emotionally cope with stress. If you don’t know how to calm yourself and fight sadness, anger or the feeling of being overwhelmed, set aside time for relaxation. Indulge in relaxing activities like yoga, meditation and deep breathing. This will activate our body’s relaxation response and ward off the “fight or flight” response under stress.
Get Enough Sleep
Another great stress relieving technique is getting enough sleep. Not getting enough restful sleep will increase our vulnerability to stress and irrational thinking. It is helpful to wind down and clear your head before heading to sleep. Try to go to sleep similar times each day and also wake up at similar times. This will help your body get into a nice sleep rhythm and get better quality sleep. Aim for at least 8 hours a day. A rested body can help you cope with stressful situations the next day.
Listen To Music
In this stress relieving technique, we are not talking about music such as hard rock or rap. We are talking about relaxing or soothing music. Studies have shown that listening to soothing music can decrease blood pressure, slow down your heartbeat and feelings of anxiety. Creating a playlist of soothing music or sounds of nature can help you focus and clear your mind. Especially before bed.
Develop And Maintain Healthy Habits
Our final stress relieving technique is healthy habits. Avoid being an escapist and indulge in unhealthy habits when under stress. Most people resort to eating binges, alcohol and smoking when they feel that they are under a lot of pressure. This only serves as emotional crutches and will lead to related problems in the future. Instead, try to eat healthy and increase your activities geared towards a healthy lifestyle. This will increase your resilience to stress.
Undergoing stressful situations is a given in our modern life, and we can’t control them. While stress is always an occurrence in our life, we can always do things for stress relieving and control the way we respond to stress. These are the things that will lead to positive results in our lives.
Bonus Tip: Yoga
Yoga has so many benefits and one of them is that it can actually reduce stress. When practicing yoga, you use a full range of movements while also using relaxing breathing techniques. Yoga has been shown to drastically reduce stress. Don’t have time to go to a yoga class? Try yoga at home. Read our YogaDownload review for further details.
Have you tried one or more of the stress relieving tips above? What have your experiences been with them? Or do you have other tips? We would love to hear from you in the comments below.