Advertising
Advertising

Last Updated on May 22, 2019

11 Simple and Effective Ways to Manage Stress

11 Simple and Effective Ways to Manage Stress

Stress can be one of the most crippling things to struggle with on a regular basis. Its debilitating nature can make it difficult to focus and immobilize our minds, bodies, and emotions.

Figuring out how to manage stress can be challenging. Anxious thoughts and feelings can’t simply be bandaged over and left to heal like a cut or scrape. The overwhelming emotions that accompany stress can make coming up with a plan of action feel like an impossible task.

But don’t despair! There are actually plenty of ways to address stress and anxiety, many of which are simple to implement and can quickly make a difference.

In this article, you will learn the effective ways on how to manage stress. But before that, let’s understand the problem more first.

What Is Stress?

Did you know that over a quarter of a billion people around the world suffered from anxiety in 2016 alone? And yet, less than half of those struggling with stress are doing something about it. Part of the issue stems from the fact that often, it’s difficult to even know where to start.

It’s important to understand the distinction between a genuine stress disorder and the mere feeling of being stressed. The latter is actually a good, honest human emotion. It’s part of what keeps us alive and kicking. If you never experienced stress, you wouldn’t feel motivated to do much of what you need to thrive in life.

However, once you start to feel afraid of those anxious feelings, that’s when you know you’ve got a problem.

Diagnosing the Problem

Stress disorder symptoms can manifest in our lives in a variety of mental, physical, and emotional ways. Here are a few of the different symptoms you might find if you’re dealing with stress on a serious level:

  • Issues with remembering things
  • Feeling irritable
  • Depression and negativity
  • Mood swings
  • Serious headaches
  • Fluctuations in sleep patterns

While there are plenty of other symptoms, outlining all of the ways that stress can hurt you would be a Herculean task. Instead, let’s start discussing solutions.

Just remember that stress and anxiety are able to physically, mentally, and emotionally cripple us. It’s a critical part of the recovery process that we diagnose the problem when it becomes serious.

And then take steps to address it.

11 Simple and Effective Ways to Manage Stress

Self-awareness regarding your stress levels is a good first step, but it isn’t likely to resolve all of the issues. Once you have a grasp of how bad your stress and anxiety levels are, it’s time to look at ways to manage that stress.

Advertising

We’re not talking about dozens of time-consuming, expensive visits to a therapist. While therapy may be an answer for some, often the best solutions can be elegantly simple and impressively effective.

1. Take a Deep Breath

Let’s start off with one of the most easily overlooked solutions: taking a deep breath.

This might sound basic, but it truly is one of the greatest anti-stress tools that you have at your disposal. Remember, stress is an emotional response. It indicates an overload of the senses and an inability to process your circumstances properly.

When you find yourself confronted by a stressful situation and you feel that fear creeping into your thoughts, the first and best thing you can do is slow down and take a few deep breaths.

This provides oxygen for your brain and allows you to retake control over your cognitive process, which can help channel your thoughts and emotions in a positive direction. Rather than simply panicking, you’ll find that a deep breath gives you the ability to think rationally no matter how bad the situation is.

It also doesn’t hurt that it’s a free, always-accessible, easy-to-implement coping mechanism you can rely on in practically any stressful scenario.

2. The Power of a Massage

If you’re literally feeling wound up by all of the stress, one of the best physical solutions available is to get a massage.

The calming effects of a good massage are an excellent way to help address the physical symptoms of stress. Further, if you consider the fact that it forces you to sit still and relax for a significant chunk of time, it can make it the perfect way to slow down and let your body unwind.

Even if you can’t afford to dish out the cash to go to a quality spa on a regular basis, you can always consider investing in something like a massage chair in order to get a similar effect. These can offer back massages, foot massages, and heat therapy, bringing the effects of a massage right into the comfort of your own home.[1]

3. Fire up That Diffuser

If you find yourself confronted with a predictably stressful situation on a regular basis — say, for example, in your workplace — it can be helpful to head off the stress by using one of the oldest tricks in the book.

Aromatherapy is an affordable and easy way to manage stress in a long-term situation. All you need to do is get a good diffuser, some water, and some essential oils.

Lavender essential oil is one of the best options when it comes to stress. Not only is it a gentle fragrance and natural air freshener (so it won’t seem out of place to pump a room full of the stuff), but it’s also excellent for promoting mental well-being and sleep quality, both of which are important factors in the fight to reduce stress.[2]

Advertising

4. Have an Attitude of Gratitude

While we’re on the topic of your mental well-being, another really important step in conquering our fear of stress is to practice having an attitude of gratitude.

Again, this may sound like a simplistic suggestion, but the concept of “watching your attitude” isn’t just helpful for curbing the negativity of a stubborn three-year-old; it’s age-old wisdom that applies to everyone.

One of the best ways to begin to gain control over our thought processes (especially those negative ones!) is to understand the cognitive behavioral therapy concept of cognitive distortions. These are classic ways that the human brain tends to warp information, all of which can quickly lead to stress and anxiety.

If you can begin to identify thought processes like “disqualifying the positive” or “jumping to conclusions,” you’re much more likely to catch yourself and focus on being grateful, instead.[3]

Here’re some ways to help you practice gratitude daily: 40 Simple Ways To Practice Gratitude

5. Revolutionize Your Sleep

Did you know that the average night sleep for a modern American is less than 7n hours? It was over 8 hours fewer than a century ago.

The truth is, 6 hours of sleep a day just doesn’t cut it. Not only that, but sleep is a crucial part of living a healthy, happy life — and naturally, also a life with less stress.

If you’re feeling stressed, one of the first things to do is take your sleep schedule seriously. This doesn’t just include longer sleep times. Make sure to avoid screens before you go to bed, and consider implementing something like lavender essential oils in order to improve the quality of your sleep as well.[4]

6. Break out the CBD Oils

While we’ve talked about essential oils a couple of times now, another great oil that can help combat stress and anxiety is CBD oil.

CBD oil is a powerful natural supplement that, like lavender, doesn’t just combat anxiety, but promotes overall mental wellness. It can help improve sleep and relieve depression symptoms, as well, all of which are natural remedies for addressing long-term, chronic stress.

If diffusing lavender just isn’t doing the trick, or if you can’t stand the overly floral aroma, you may want to consider taking some CBD oil as an alternative to help combat the stress.

7. Get Moving

Another tried-and-true way to address stress is to get up and get moving.

Advertising

Whether you’re heading to the gym, going for a long run, or hitting up the park with your dog by your side for some company, it’s important to carve out some time to exercise. It may be preaching to the choir at this point, but it bears repeating:

Stress isn’t just a mental battle, nor is it just an emotional struggle — it affects our physical bodies as well.

Getting exercise helps release endorphins, gives you a confidence boost, gets you out in the sunlight, and helps distract you from whatever is causing you to feel anxious. In the same way that exercise is a classic anti-depression tool, it’s worth adding into the mix as you try to find relief from the stresses and strains of life.[5]

8. Get Everything off Your Mind

One of the ways stress can cripple us is by muddling up our thoughts. Between unprocessed feelings and fretting about unknown or unpredictable events, anxiety and stress can easily make a person feel like they’re drowning.

One of the best ways to clear your thoughts and regain control over your mind when you’re dealing with serious stress is to simply grab a pen and paper and write everything down. You can make a pros and cons list, organize everything by categories, or create a mind map.

However you choose to go about it, taking the time to write down and organize your thoughts can immediately ease the pressure and help take the fear and worry out of a situation.

Take a look at this article and learn more about the technique: How to Declutter Your Mind to Sharpen Your Brain and Fall Asleep Faster

9. Grab a Stick of Gum

Did you know that chewing gum has been shown to both increase memory recall and reduce stress?

The important thing with this suggestion is to give it a decent chance. Some studies have shown that the actual act of chewing gum can be a bit distracting at first, but when implemented for the long term, it can actually be quite an effective anti-stress tactic.

It doesn’t matter if you’re managing a huge workload at school or dealing with unreasonable demands at work — keeping a pack of gum in your pocket can be a great go-to option when you feel your stress levels rising.[6]

10. Laughter Is Still the Best Medicine

An apple a day may keep the doctor away, but laughter is still the number one prescription for a healthy life.

It isn’t just an old wives’ tale, either. The science really does back this one up. Laughter provides a host of different short- and long-term benefits, particularly in the area of — you guessed it — stress.

Advertising

Laughter smooths tension away, alleviates pain, helps with your mood, and even brings a flood of oxygen-rich air into your body.

If you find yourself feeling stressed out, look for a friend or two and do something fun that you know will get you laughing.[7]

11. Don’t Be Afraid to Say “No”

Finally, just like pausing to take a deep breath, another tried-and-true stress management tactic is developing the simple ability to say “no.”

It’s always admirable to help those in need. No one is arguing that. But in the same way that you should put your own oxygen mask on before the child sitting next to you on a plane, it’s critical to understand that if you aren’t aware of your own limits, you’re likely to end up being less effective for everyone.

If insecurities and the fear of rejection lead you to uncontrollably say “yes” every time you’re asked to do something, sooner or later you’re going to have a panic attack.

As you practice many of the things on this list and gain more control over your thoughts and feelings, begin to practice the complex and challenging art of simply saying “no” sometimes. It doesn’t mean you need to become a selfish person. Just take a moment to weigh each request against your ability to take the time and effort to help properly.

If you want to learn about how to say no, this article is for you: The Gentle Art of Saying No

The Bottom Line

There are clearly plenty of ways to cope with stress and anxiety in our lives. The important thing, though, isn’t which of the items on this list you choose to try, but rather that you understand where you’re trying to get to.

Remember, stress isn’t a bad thing on its own. It’s a natural part of life that actually has many benefits. However, letting stress itself dictate our mood, thoughts, and feelings can be detrimental to our physical and mental state.

So take some time now, pick 2 or 3 things from the list, and commit to implementing them from here forward. As you slowly mature and regain control over your stress, continue to add more things from the list.

Before you know it, you’ll be breathing easy and coping masterfully through each and every stressful situation that life throws your way.

Featured photo credit: Kaboompics via kaboompics.com

Reference

More by this author

Dan Matthews, CPRP

A Certified Psychosocial Rehabilitation Practitioner with an extensive background working with clients on community-based rehabilitation.

15 Ways to Stop Overthinking and Worrying About Everything What Is Life About? 9 Ways to Find Your Meaning in Life What Does Self-Conscious Mean? (And How to Stop Being It) 11 Simple and Effective Ways to Manage Stress How to Start a New Life Without Sacrificing Everything You Have

Trending in Restore Energy

1 Why Am I So Tired Even After Rest? 2 Why You Shouldn’t Ignore Your Fatigue Symptom (& How to Boost Energy) 3 7 Signs You’re Burnt Out and How to Bounce Back 4 How to Relieve Stress: 9 Quick Relaxation Techniques 5 How to Get the Best Deep Sleep (And Why It’s Important)

Read Next

Advertising
Advertising
Advertising

Last Updated on October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

      Advertising

        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

            Advertising

            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

                Advertising

                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

                        Advertising

                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

                            Read Next