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30 Easy Ways To Beat Stress Quickly

30 Easy Ways To Beat Stress Quickly

Stress is so common in the U.S. that it pushes three quarters of us to experience physical and psychological symptoms on a regular basis. When the most common causes of stress involve job pressure, money, health, relationships, and poor nutrition, it’s no surprise that we get burnt out. After all, most of us get a heavy dose of these stressors on a daily basis.

What is surprising is that few of us actually take measures to reduce that stress–and that’s because it can take a lot of time and effort. Getting on the treadmill? No thank you! (Turns out only 14 percent of us use regular exercise to cope with stress.) The good news is that you don’t have to stick to a strict exercise regimen to beat stress. With these 30 quick stress relieving activities, you can reduce your stress levels now. Choose one to start beating stress in under five minutes.

1. Snuggle, Kiss, or Hug Someone You Love

A strong support network is a great way to beat stress during a rough time. One study shows that social support is a hugely effective stress management mechanism with students learning to cope with stress. Another study showed that frequent hugs from a partner can lower blood pressure. Kick-start that support by cuddling up with someone you love. Knowing someone is there is often enough to help you manage your stress more effectively.

2. Take a bath with Epsom Salt

Taking a hot bath with Epsom salt is a quick and effective way to let your worries go. Why add Epsom salt to your bath? The salt increases the water’s specific gravity, making you feel more light-weight and buoyant while helping your muscles relax. Your body also absorbs the salts, which helps replenish magnesium stores, a mineral that is reduced with stress. Magnesium can help decrease irritability since it reduces the effect of adrenaline on the body.

3. Get Outside and Feel the Sun on Your Face

The sun acts as a powerful weapon against stress. That’s why in areas where people get little sun in the winter, much of the population experiences depressive symptoms. This is because sunlight affects the body’s level of serotonin, a feel-good neurotransmitter that helps maintain good mood. If you can, try coupling your outdoor session with some exercise, like walking or biking, to further boost your mood.

4. Dance

You probably already know that exercise can boost your mood. In fact, researchers at the University of Texas at Austin say that a single 40-minute exercise session can immediately boost mood. But what good is it if you hate the exercise? Get up and dance like nobody’s watching! You’ll get the stress relieving mood boost that comes with exercise while enjoying yourself.

5. Meditate

Meditation comes in many forms, but whichever you choose to go with, it will likely help reduce stress. Start in a comfortable position and focus on clearing your mind. If your mind begins wandering, find something to focus on, like your breathing, a mantra, or an object in front of you. Check out these other forms of meditation to figure out which one best fits your personality and schedule.

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6. Pet an Animal

Human-animal interaction can have positive effects on humans. That’s why it’s common to see children with autism, elderly patients, or other disabled individuals with support pets–usually cats and dogs that help them emotionally. Spending time with your own pet can help relieve your stress, too. If you don’t have a furry friend, meet up with a friend who does or volunteer at an animal shelter, where you can play with and walk the cats and dogs.

7. Try Aromatherapy

Certain scents like lavender have been shown to reduce stress levels. Draw a bath and add a few drops of lavender oil into the tub, light a candle, or light some incense. Other easy ways to enjoy the effects of essential oils include using a diffuser, adding it to your lotion before applying it, or letting the oil evaporate off a nearby cotton ball.

8. Drink Soothing Tea–Like Chamomile

Herbal remedies like chamomile tea are great for relieving stress due to their calming properties. Chamomile tea promotes muscle relaxation, helping you unwind. Plus, it’s good for cramping, pain, and gas, so it can help relieve physical pain, too.

9. Get a Massage

Studies show that after just a five-minute touch massage, heart rate is decreased significantly, pointing to a reduction in the stress response. If you have the time and money, head to a nearby spa for a professional treatment. If not, ask a friend or family member to rub your back for a few minutes, or give yourself a self foot, face, and calf massage.

10. Enjoy a Yoga Session

Yoga is a method of meditation that helps relax the muscles and clear the mind. Not only can it provide a quick stress relief now, but ongoing yoga sessions can improve chronic low back pain, lower blood pressure, and improve overall health. It doesn’t have to take a huge time commitment–or even a lot of money–to start. Begin with the Yoga Zone videos on Hulu for free 30- to 60-minute sessions (although it shouldn’t take that long to start feeling the stress-relieving effects).

11. Listen to Relaxing Music

I don’t know about you, but I get frustrated quickly with slow-to-start yoga videos–and I’ve been known to sneak out of yoga sessions early because I find it more frustrating than relaxing. Instead, I turn on this 8 hours of relaxing music (don’t worry–you don’t have to listen to the whole thing) and do whatever stretches I feel my body needs while focusing on my breathing. Sometimes I just lie on the floor consciously relaxing every muscle in my body while listening to the music. Beware of starting a session if you have somewhere to go; you might fall asleep!

12. Eat a Piece of Dark Chocolate

Dark chocolate is a tasty treat that’s loaded with nutrients with stress relieving properties, helping to lower stress hormones. But be careful. Some “dark” chocolates aren’t as “dark” as you might think. Most run around 45 percent cocoa content, but you’ll want at least 70 percent cocoa content to get the most health benefits out of it.

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13. Talk it Out

Stress can escalate by keeping it all in. Help your mind work through it by talking to a friend, praying, or even talking to yourself. This is a great way to sort out your stressors, come up with solutions, and put things in perspective. You’ll likely feel a weight lifted off your shoulders with a sense that everything will be alright.

14. Skip the Junk Food

It may seem like a simple solution to eat your feelings, but digging into the junk food isn’t going to help. Foods like alcohol, candy, and those high in sodium and fat are actually very bad for reducing stress. Instead, opt for a healthy diet high in whole foods, and when you have to indulge, indulge in a sweet fruity snack. Fish–with their omega-3 fatty acids–are also good for reducing the symptoms of stress.

15. Take a Break From Technology–Especially Your Smartphone

Media overload–be it television, radio, Internet, or social networking–is the sixth top cause of stress in the U.S. Given that your smartphone can deliver all of these–at once!–it’s probably best to stay away from it when you’re trying to reduce stress. Staying away from your smartphone for a while gives you time to focus on yourself, clear your mind, and work through your stress without distractions.

16. Download a Stress App (And Use It)

If you simply can’t get away from your smartphone, use it to your advantage. Apps like Relax Melodies feature anxiety-relieving music, and Breathe2Relax guides breathing exercises. The Acupressure: Heal Yourself app helps reduce stress levels by teaching you where to find your body’s acupressure points, and Worry Box — Anxiety Self-Help acts as a journal to help you deal with your stressors.

17. Smile

When you’re stressing, you probably don’t feel like smiling, but simply going through the motions can help you feel the happy emotions associated with it. If you need a bit of help, put a pencil between your teeth to simulate the smiling effect.

18. Take a Nap

A common cause of stress is lack of sleep. Furthermore, stress can make it difficult to sleep. It’s an awfully vicious cycle. If you’ve only got a few minutes, lay down and set an alarm to allow yourself a few minutes of rest. At night, try to get at least seven to eight hours of sleep to reduce your day-to-day stress.

19. Find Video Clips on YouTube that Make You Laugh

In addition to boosting your immune system, memory, aerobic endurance, and creativity levels, laughter has been shown to reduce stress hormone levels. Along with that, laughter helps relax tension in the muscles, promote blood flow to the brain, and move more air through the lungs to deliver a cleansing effect similar to deep breathing. A simple way to get in a good laugh is to watch funny Youtube video clips. My favorite ones that get me every time come from the Talking Animals Youtube channel. If you’re an animal lover, you’re really appreciate these!

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20. Play With Your Kids

Kids have such a unique way of looking at the world that interacting with them can help you enjoy their worry-free views. The great thing about playing with your kids is that you get a stress-relieving kick in numerous ways. You become preoccupied to let go of your worries, you get exercise, and you get to interact with loved ones. If you don’t have kids, offer to babysit a friend’s to get your mind off your worries.

21. Start a Gratitude Journal

Staring a gratitude journal is a great step toward looking at life optimistically. By simply listing a few things you’re thankful for in your life, you can work up the courage to face your stressors, making them appear less difficult to deal with. As you’re listing things you’re grateful for, you may realize that a lot of the things you’re stressing over are pretty trivial, putting you in a position to let go of some of it and focus on what really matters.

22. Outsource Your Tasks

Whether at work or at home, stress can grow quickly as your to-do list gets longer. Reduce your stress as you shorten your to-do list by handing off tasks to others. Is there someone in the office who can help you with your project? At home, can you have your children or partner pick up some of the chores?

23. Perform an Act of Kindness

Acts of kindness can help boost confidence, optimism, and happiness while reducing stress. In fact, studies show that people who volunteer are overall healthier and happier than those who don’t. If you have a lot of time, consider volunteering in organizing a community event. Truth be told, you don’t need to devote hours of time to a volunteer opportunity to enjoy these benefits, though. Simply look for opportunities throughout the day to perform a random act of kindness like the ideas listed here.

24. Go Swimming

Whether you take a dip in your outdoor pool, head to the community pool, or laze on the beach, taking a dip in the water is a great way to beat stress and reduce depressive symptoms. Not only will the exercise give you a mood boost, but the water can have a calming effect on the body.

25. Chew Sugar-Free Gum

A 2008 study showed that gum chewing can reduce levels of cortisol in the body, a stress hormone. Research subjects reported feeling more alert with less anxiety after chewing gum. Opt for a sugar-free option that’s healthier on the teeth.

26. Let Your Imagination Run Wild

“Guided Imagery” is a stress-relieving technique that has many of the same benefits as deep breathing. The method works by getting yourself in a quiet, comfortable position and letting your imagination take you to your “happy place.” You might, for instance, imagine yourself walking along the beach while imagining sounds and smells and focusing on your breathing. If you can’t seem to focus, search for a guided online podcast that will help walk you through the process.

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27. Give a Compliment

Sharing compliments with others not only makes you feel better about yourself, but it can change the way people treat you, effectively reducing tension in your work and home life. When you’re stressing over relationships, use a “kill them with kindness” approach to change the environment you’re living in and boost your mood.

28. Treat Yourself

You probably feel pretty special on your birthday when you’re treated to presents and cake. It’s a pretty great stress buster, right? Treat yourself like it’s your birthday! Buy yourself a present, or go out for a tasty meal–whatever it is that makes you feel special.

29. Look Up Cat Photos

You might roll your eyes at the people who “waste” time looking at cat photos online, but the truth is that focusing on cute images can help produce positive feelings. This practice can even help you perform tasks more carefully afterward, says a 2012 study, so you really shouldn’t feel guilty about looking up cat pictures at work!

30. Go for a Walk

Aside from the exercise you’ll get from your walk, taking a short stroll is a great way to let go of stress. Studies show that even a moderate-paced walk can help reduce muscle tension and decrease anxiety. Try meditating as you walk by repeating a mantra. This has been shown to further promote positive mood and reduced stress.

Featured photo credit: RelaxingMusic via flickr.com

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Last Updated on July 23, 2019

13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie, can you help me fix my fear?”

Why is this so critically important to you?

The realization for me is that fear is not the fundamental driving force in your life, it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share with you 13 tips to face your fears and enjoy the ride.

1. Know That Fear Is Real, but Can Be Overcome

Right now around the world, people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

When I look at the world we all live in, I find that fear, like so many other emotions, can mean so many different things to so many different people:

  • The child who has to be physically dragged to their first day of school.
  • The man facing the judge.
  • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
  • The man as the surgeon says “count backwards from 10 Mr. Smith.”
  • The woman that’s told “We are sorry, we can’t help you.”
  • The man that faces the empty circle of a gun and prays for his very existence.

These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car, or stays still praying for salvation. Like someone will save them. Sound familiar?

Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

2. Accept Your Fear

Firstly, if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However, it doesn’t mean your fear is any less real.

We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

And here’s what can be done.

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3. Get Some Perspective

I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

That girl will go far. Because she truly gets fear.

We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

So look around you to get some perspective on your fear:

  • Are you really at risk?
  • Will this kill you?
  • Which leads us on to..
  • If the worst was to happen, what would it be?

4. Hold a Hand

As a coach, it is my job to hold someone’s metaphorical hand and help them face a fear.

Like the child petrified of the thunder storm, or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

Ask yourself:

  • If the worst were to happen, what would that be?
  • Could that really happen?
  • If the worst did happen, how would you recover?
  • If the worst were to happen, what would you need to do next?

By seeing fear as not the end destination but part of being human, you can see through its wily evil ways and move forward.

5. Know Whose Hand You Hold, Either Physically or Emotionally

This helps with fears for the rest of your life.

Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right, I need to deal with this, and I’m going to need you to help me.”

For one moment, think about it from the other person’s view point. When we get to help other people, we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

6. Understand That There Are Some Things Fear Will Never Touch

I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

Not everyone was looking for greatness, however, they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

Alistair went through the most horrific experiences in World War II. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards, how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind, he was free.

Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

Of all the billions of people on this planet, no one will have an answer identical to yours!

7. Process Your Fears to Carry on with Life

Being brave is not about sticking your chest out and smiling regardless of what you endure. It is about finding a way to emotionally process your fears to be able to keep going.

I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music, hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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It may be a short lived moment of happiness. However, it reminded me that nothing stays the same and I can find a way.

One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

Did that moment fix the disaster that my client’s life felt? No. However, it gave them a moment of calm, and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

It may feel like madness to do something you love, however, it can be a powerful way to help you find solutions to the fears you face in life.

8. Assume the Worst

If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

Think how naughty they felt to be doing something that was not allowed? Think about what age it may have made them feel?Think about how they feel about champagne? What special moments it’s been a part of in their lives?

And you can see how the assumptions they made about their “right” to have these things was not healthy.

When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

9. Take a Fear That Feels Insurmountable Right Now

If you were to repeat it to me out loud, what would you say?

Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

Usually, when you do this exercise, you are able to spot the untruths that run wild in your head, convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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10. You Are Not Defined by Your Fear

One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

11. Go with Fear

When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past, that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

Notice how they’ve found their hidden fears and want to face them?

One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before, I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

12. Discover Great Skills in Your Scary Moments

And in that client’s words, “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

13. Own Your Fear

Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article, you will have given your brain a big fat dose of “Damn right! I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

You can’t help but feel good when you see that, can you? And fear doesn’t stand a chance, does it?

More Resources About Fighting Fear

Featured photo credit: Ben White via unsplash.com

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