10 Effective Stress Relief Techniques You Can Use Today In our fast-paced world, stress has become a part of daily life for many people. Whether it’s caused by work, relationships, or personal challenges, a busy person can as well adapt this after work workout.
updated by John Tanko 26/11/2024
image credit to micha blog
This need arises because stress has become one part of modern life we can least afford, detracting from our mental as well as physical well-being. Some stress is easier to cope with, but chronic stress can have dire health consequences. The solution to this would be to practice the methods of relieving stress. Below are 10 original and tried and tested ways to relieve stress and gain back your peace within mind.
Do Progressive Muscle Relaxation (PMR)
PMR consists of systematically tensing and then relaxing the various muscle groups in your body. Beginning at the toes, work your way up by noticing how pressure evaporates. It aids in easing physical tension and inducing relaxation.
How to Try It:
Find a moment for stillness.
Tense a muscle group (for example, hands, shoulders, legs) for 5 seconds and then release.
Do this for 10–15 minutes every day.
Try Guided Visualization
Guided visualization is the practice of envisioning yourself in a peaceful, quiet place. Imagining peaceful situations in such clarity helps you mentally “divorce” from stressors.
How to Get Started:
Try a meditation app or online audio guidance.
It involves closing your eyes and thinking about sensory details (the sound of waves and the heat of sunlight, for example).
Take 5–10 minutes to visualize.
Use Aromatherapy
Scent has an enormous effect on emotions. Essential oils (such as lavender, eucalyptus, or chamomile) are examples of aromatherapy, using natural substances thought to relax and calm anxiety.
How to Incorporate It:
Diffuse soothing oils such as lavender.
Pulse points (diluted essential oils).
Light scented candles when you wind down in the evening.
Practice Box Breathing
Box Breathing, a.k.a. four-square breathing, is a simple yet powerful technique to still the mind. It consists of controlled breathing every four counts.
Steps:
Inhale deeply for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly for 4 seconds.
Pond 4 second and repeat.
This practice can lower cortisol levels and facilitate focus.
Try Adult Colouring Books
Creating art by colouring can be meditative and distressing. Intricate adult colouring books are also able to redirect focus from stressors and aid in mindfulness.
Benefits:
Takes the mind off things and makes you less anxious.
Fostering creativity without the added pressure.
Accessible and affordable.
Laugh It Out
Laughter is an underused stress reliever that releases endorphins and decreases cortisol levels. People who find it more entertaining will watch comedy or hang around friends who make them gasp, shout, smile, and giggle… they feel a lot better with a laugh, they remind you of funny stories, and your mood gets better.
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Find stand-up specials or funny clips.
Tell your family or friends jokes:
Join a laughter yoga group.
Practice Gratitude Journaling
Gratitude journaling is the practice of writing down what you’re grateful for, which shifts your attention from stress to positive thoughts. In fact, studies have shown that gratitude can boost emotional well-being and resilience.
How to Start:
Keep a journal by your bed.
Keep a daily list of 3–5 things you appreciate.
Think back on these entries in times of stress.
Forest Bathing (Shinrin-Yoku)
Forest bathing, a Japanese practice, is about submerging yourself in nature to reduce stress. Nature makes us feel calm as our mind and body is at high alert for danger hence releasing the stress hormones so being in nature lowers the stress hormones as well as increases the mood.
How to Try Forest Bathing:
Find a nearby park or forest.
Walk slowly and notice sights, sounds and smells.
“Set your phone aside so you are not distracted.
Experiment With Acupressure or Self-Massage
Acupressure is an ancient modality that applies pressure to specific areas on your body to alleviate tension. Neck, shoulder, or temple massage (even doing it yourself) can alleviate stress.
Popular Acupressure Points:
Between the eyebrows: Press gently to relieve mental tension.
Base of the skull: Use pressure to alleviate headaches.
Hands: Massage the fleshy bit between your thumb and index finger.
Dance Your Stress Away
Dancing is a fun way to release endorphins, which are the body’s natural stress relievers. Exercise has mood-boosting, energy-promoting, and general health benefits, and it’s even more effective in the form of music you love.
How to Start:
Make a playlist of your go-to up-tempo jams.
Dance at home or to a dance class.
Try to release self-consciousness and just try to have fun.
Final Thoughts
Winding down does not need to be complex. With these innovative ways added to our lives, managing stress will be easier, leading to a more balanced, healthier you! Try one or two methods and explore others along the way until you find what works best for you.
Bear in mind: The point is to develop an arsenal of stress-reducing techniques to keep your calm, cantered and resilient in any environment.