10 Ways To Reduce Stress
Stress is a byproduct of evolution but we are all too familiar with the feeling of stress taking over our lives. The US National Library of Medicine states that “stress responses have evolved due to their short-term selective advantages (‘flight or fight’), and despite their adverse long-term effects.” Stress responses help your body adjust to new situations. Stress can be positive, keeping us alert, motivated, and ready to avoid danger, About, Inc. While short-term stress can be beneficial, long-term or chronic stress can cause serious damage to the body. Long term stress can lead to a variety of physical and emotional issues including About, Inc. :
Anxiety or irritability
Depression
Panic Attacks
Sadness
Below are ten low-cost steps you can take to help reduce your stress at home.
1. Listen To A Podcast
Listening to an inspiring podcast you enjoy can help give you a well-needed break. Listen to something about a hobby you enjoy, or learn about a new area of interest. The great thing about podcasts is you can do anything while you listen to them. You can listen to one while lying down and relaxing or while going for a walk. According to Psychology Today Inc. podcasts can help reduce anxiety “because the hosts are relatable, aware, and understand what you are going through, podcasts are an excellent way to cope with feelings of worry and anxiety.”
2. Talk Through It
Talking to someone you trust can help put things in perspective. We are social creatures and interactions with others are important to our well-being.
3. Go For A Walk
Sometimes you just need a break and a walk is a great way to leave the office behind and get a change of scenery and some exercise. According to About, Inc., “Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind, and brings the benefits of exercise as well.”
4. Try Aromatherapy
Aromatherapy can reduce the perception of stress, increase contentment, and decrease levels of cortisol, the “stress hormone, About, Inc. Essential oils are effective at reducing stress because when inhaled the molecules travel from the olfactory nerves directly to the brain and especially impact the amygdala, the emotional center of the brain, John Hopkins Medicine. Essential oils known to reduce stress include:
Lavender
Bergamot
Lemongrass
Neroli
Lemon
Orange
Ylang Ylang
Frankincense
Try adding a few drops of an essential oil to a diffuser, using a roll-on essential oil blend, misting a room spray, or lighting a scented candle.
5. Meditate
Meditation is a great way to manage stress in both the long and short term. You can try a short meditation by taking a moment to close your eyes, take a few deep breaths and simply be in the moment. Try to relax and calm your mind. You can also try a guided meditation.
6. Make Time For Leasure Activities
Participating in activities you enjoy can help reduce stress and improve your quality of life. Leasure time has been shown to help people feel better and when you feel better you perform better. Schedule time to do an activity you enjoy at least once a week. Or better yet try something new every week.
7. Make A Cup Of Tea
Making yourself a cup of tea is a great way to take a mini-break while you wait for the water to boil and the tea to steep. Tea contains “theanine, an amino acid that has a calming effect on the nervous system” About, Inc. Tea can also be a great replacement for drinks like coffee or energy drinks which can increase stress.
8. Get A Good Sleep
Getting the recommended 8 hours of sleep can help your body and mind reset so you can perform your best. For more tips on how to get a better sleep check out our blog post: 8 Ways To Improve Your Sleep.
9. Cut Out Thing That Add Stress
If there are things you know are causing you stress try removing them a bit at a time. Things such as coffee or alcohol are known causes of stress for many people. Watching the news or constantly scrolling through social media may be causing you more stress than you realize. By figuring out what is adding stress to your life and removing it you can naturally reduce your stress load.
10. Talk To A Counselor
The steps listed above can help reduce some of the symptoms of mild to moderate stress, however, if you are experiencing chronic stress or your stress is impacting your life seek professional help. Call The National Alliance on Mental Illness (NAMI) Helpline at 1-800-950-6264 or email info@nami.org. This helpline can assist by simply listening to what you’re going through but can also provide information on available resources that may be a good fit for what you are dealing with.
