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Last Updated on December 9, 2019

How to Relieve Stress: 9 Quick Relaxation Techniques

How to Relieve Stress: 9 Quick Relaxation Techniques

According to The American Institute of Stress, finding one single definition of stress is difficult, since everyone experiences it in their own way.

We can reference the age-old Epictetus quote that says, “people are disturbed not by a thing, but by their perception of a thing.” If we subscribe to this ideology, we can see how the statistics for stress are on the rise, with the latest numbers averaging 70% of the United States population experiencing symptoms of stress. Not only that, but these symptoms have turned to physical manifestations in the body in the form of disease, as well as mental health disorders, such as depression and anxiety.[1]

In our fast-paced world, finding stress is easy. With too much going on, and too many tasks to handle, stress is the simple by-product of having too much on our plate, with not enough hours in the day.

The leading causes of stress have become work/career, money, and the future of the world (whether politically or socially within local communities). Stress at work has become the unfortunate driving force, with an estimated 80% of workers reporting a stressful work environment.[2]

When we’re feeling stressed, there are a number of physiological changes that our body undergoes: headaches, fatigue, aches, pains, digestion problems, insomnia, increased blood pressure, clenching of jaw, tightness in the muscles, and many more. Likewise, we develop emotional and mental symptoms, as well, such as agitation, low energy, racing thoughts, anxiety, depression, and panic attacks.[3]

Thankfully, with a plethora of external research on the subject, stress management has become a priority in balancing work, life, and anything in-between. Major global economies, corporations, and organizations have shifted their approach to how we view stress, therefore creating more holistic work-life environments that aid in stress relief.

So how can you relieve stress with a few simple techniques?

1. Find Time to Exercise During Your Day

Exercising doesn’t have to take up hours of your time. We may not all be able to make it out to the gym or to a class for a couple of hours every day, but finding moments in your day in which to prioritize movement is a great way to begin the habit.

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Write in a time on your calendar to take a cardio class at your local gym at least once per week, and commit to that time. Drive straight from work if you have to, therefore eliminating the temptation to stay home.

Take a walk during your lunch hour, instead of just working through lunch. Set up alarms and reminders on your phone to keep you accountable.

Here’re more ways to help you: 5 Ways to Find Time for Exercise

2. Stay Hydrated with Healthy Fluids

We may need a couple of cups of coffee to get us started in the morning, but that addiction has its ups and downs. Did you know that large amounts of coffee during the day elevate your cortisol levels, much in the same way that stress does?[4]

Choosing to cut your day’s fluids with water, herbal tea, or sugar-free smoothies or juices is a good way of balancing the energy you get from food.

3. Leave Your Work at Work

So often, we take our projects and tasks home with us after a long day’s work. When those to-do lists cross the threshold of our home, we begin to lose the boundaries between being an employee and being a human being with a family, friends, and a social life.

Keeping those boundaries clear, and leaving work at work is a key technique in being able to enjoy the rest of your day, every day, to do the things that bring you joy, thereby reducing stress and leaving it at the door.

4. Make Time for Fun

Whether it’s going out with friends to a movie once per month, or catching a game or a concert, having fun is something we often put off on the back burner.

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How many times have you run into an old friend and suggested you meet up, and then never follow through? We’re all guilty of it.

Life gets in the way; but just like we can plan our entire work day, we can also plan time for unwinding and enjoying the simpler things.

5. Meditate

Meditation is a fast-growing practice, and for right reason. Not only does it lower cortisol levels, which feed stress; it also promotes deep relaxation and rest.

You can meditate in the morning before your day begins, to set the tone for how you’d like to approach your day’s tasks; or you can meditate at night before bed, to ease your way into a restful sleep and detach from the day’s events.

No matter when you decide to practice, initiating it is the first step. If finding and going to a local meditation class isn’t accessible for you, tune into the many free guided meditation apps on your phone, such as Insight Timer, Headspace, or Calm.[5]

You can also take a look at this guide: Meditation for Beginners: How to Meditate Deeply and Quickly

6. Carve out Time for Self-Care

This could be your perfect time to treat yourself. Self-care doesn’t have to be expensive nor complex. It could be something as simple as taking a nice bubble bath at the end of a long day, or treating yourself to a picnic during the weekend. As long as it’s making time for yourself, it’s self-care!

Self-care not only alleviates stress, but also puts you back into the present moment, where you can enjoy the day and yourself without chasing future thoughts.

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Try one of these 30 Self-Care Habits for a Strong and Healthy Mind, Body and Spirit.

7. Consider Supplements

Even though most of our vitamins and minerals are derived from food, sometimes we need additional supplements to fill in the gaps.

Vitamin C and D are high in increasing our energy, especially in the colder months where the sunshine is low and citrus fruit is not always readily available.

Likewise, Omega-3 fatty acids that you would get from seafood and avocado have been proven to reduce anxiety by up to 20%, and they’re very healthy for your immune system and digestion. [6]

8. Diffuse Essential Oils

Our olfactory system – our sense of smell – plays a key role in how we can relieve stress. Think back on your favorite smell and how you feel when you notice it. There’s often a sense of immediate relaxation, as if tension is simply falling away.

Essential oils have long been used in aromatherapy to do just that, and these days, purchasing essential oils and diffusing them at home, in your office, or even in the car has never been easier.

Some popular scents that have proven to relieve stress and anxiety are lavender, sandalwood, jasmine, lemongrass, and rose, among others.

Aside from diffusing, consider topical applications on the inside of your wrists, temples, and soles of the feet, for a long-lasting, all-day effect.[7]

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9. Keep a Journal

Another proven tactic for eliminating stress is to begin a journaling practice. Begin each morning by opening up your journal and doing a Thought Dump. This involves writing down anything that may be on your mind, whether it’s from the night before, or a thought that you woke up with. It’s also helpful to write down any dreams that you may remember.

The idea behind this practice is that once you dump out any thoughts that you may have, you’re clearer to prioritize your day. It’s almost as if you’re creating a new blank slate.

Additionally, writing down your thoughts allows you to process and analyze them from a detached perspective, without them festering and turning into stressful recollections later.

Learn more about journal writing: How to Use a 5 Minute Journal to Invest in Your Happiness

Final Thoughts

With as much as we’re juggling in our everyday routines, stress is the unfortunate stalker lurking in close shadows.

We can give in to the stressful habits and patterns that keep us locked in physical and mental pain; or we can redirect our habits into something more productive, therapeutic, and healing.

Thankfully, with the resources and techniques at our disposal, those habits are much easier to implement than we think.

More to Calm Yourself

Featured photo credit: Nathan Dumlao via unsplash.com

Reference

[1] Daily Life: What is Stress?
[2] Global Organization for Stress: Stress Facts
[3] WebMD: Stress Symptoms
[4] VeryWellMind: Caffeine, Stress, and your Health
[5] Huffpost: The Power of Meditation
[6] Healthline: 16 Simple Ways to Relieve Stress and Anxiety
[7] VeryWellMind: Essential Oils for Stress Relief

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Aleksandra Slijepcevic

Accredited and Certified Vinyasa Yoga Teacher writing for Health & Fitness

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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