There’s a very good reason stress is often referred to as the silent killer. Stress isn’t inherently a bad thing: it’s our body’s response to situations that put us in danger, that fight-or-flight moment. It kept our ancestors safe in the face of all sorts of threats. However, our bodies aren’t evolving quite as quickly as the world around us, leading to more stressors and less of an instinct in how to react. So we don’t. The stress builds up, wreaking havoc on our mental, emotional, and even physical state. You don’t have to throw your hands in the air and just give up on the fight against stress, though. Keep reading to find out what you need for a little bit of stress relief in your life.
- More exercise
In the toolbox of stress relief, movement is the hammer. It’s made to get the job done, and get it done quickly. Exercise doesn’t have to be spin class or an hour at the gym before work. Any sort of movement will help you physically release the tension you’re carrying and clear your mind of worries. If nothing else, take a walk. Go somewhere pretty. Take your dog. Listen to a new audiobook or podcast. Create your ideal atmosphere for exercise and just move your body any way you can.
In the words of Elle Woods, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”
- Less caffeine
A morning coffee, or three. Coke with your sandwich at lunch. An energy drink to ward off the afternoon slump. A mug of tea before bed. Caffeine is an incredibly powerful tool in keeping your productivity levels high, fueling you with the drive to keep going all day long. However, caffeine is a stimulant, keeping you awake by preventing a sleep-inducing chemical called adenosine from reaching our cells. Your body is constantly being told to stay on alert. The continuous strain on your nervous system is a major stressor.
The next time you feel yourself slowing down, mentally or physically, consider an alternative before you reach for that can of soda. Drink a big glass of ice water, take a walk around the office, or give in and allow yourself 15 minutes to close your eyes and rest your mind.
- More aromatherapy
Some smells instantly make us happy. Fresh cut grass, cookies in the oven, and a brand new book all have that scent that makes you inhale and smile. Research is still being done on the effects of aromatherapy on stress, but scientists have already discovered that aromatherapy can alter your brain waves and behavior, reducing the levels of cortisol (the stress hormone) in your body.
Essential oils are the perfect start; diffusing some lavender oil can almost immediately uplift your mood. If your stress levels are higher than normal, consider the next level of aromatherapy: getting an aromatherapy massage or taking a bath with scented oils or bath salts.
- Less junk food
Eating foods that aren’t good for your body creates a strain both physically and mentally. You feel the greasy burger weighing on your stomach, struggling to be digester. You also feel the weight of the guilt— you know your choice was less than ideal. You also know the consequences of choosing junk food, both short-term and long-term.
When stress hits, consider a solution that doesn’t involve mountains of junk food. Consider moderation- eating one single cookie instead of one sleeve of cookies- and substitution- eating a protein bar instead of a cookie.
- More yoga and meditation
Stress is mental clutter, and the best way to deal with clutter is to remove it. Yoga and meditation involve clearing your mind, providing the perfect opportunity to clear the stress away. Go to a class or find a calm space in your home. Channel your inner Ron and think of absolutely nothing at all.
- Less procrastination
One of the most stressful situations you can encounter is the last-minute rush. Whether it’s finishing a work presentation or just trying to get out the door in the morning, cramming too much activity into a tiny window of time is enough to make anyone’s blood pressure rise. Instead, focus on prioritizing.
Consider using Stephen Covey’s four quadrants of time management to sort your tasks based on urgency and importance. Once you have tasks organized, you have a visual cue of what to tackle first. You can focus on your to-do list knowing you’re taking care of exactly what needs to be done first, without all the worry of forgetting something along the way.
- More time with friends and family
Spending time with those you love comes with several bonuses. When you’re actively engaged in conversations or activities together, your mind has to focus on the task at hand instead of the stressors in the back of your head.
Your friends and family also care deeply about you. They don’t want you to be overwhelmed with stress; they’re ready to listen. Sometimes the act of sharing what’s going on is enough to make you feel better. When it’s not, getting advice from a different perspective can help ease the tension you’re carrying about a situation.
- Less overcommitting your time
How often have you felt stressed and thought (or maybe screamed), “I have too much to do!” You know what needs to come after that line? “And not enough time to do it!” A great deal of our stress comes from having an overwhelming, never-ending to-do list.
I recently heard someone discussing the ‘inspirational’ quote, “We all have the same 24 hours in a day.” She went on to say that it’s not true at all: my 24 hours in a day are not the same as Beyonce’s 24 hours because I don’t have a chef, or housecleaner, or full-time nanny to give me back some of those hours.
Your 24 hours in each day are precious. Make them YOURS. Go ahead and commit your time to things you want to do, but be mindful of allowing time for rest.
- More mindfulness
It’s all too easy to let your mind wander and start to worry about things far beyond your control. Sometimes it’s necessary to pause those thoughts and reel yourself back in. Ask yourself questions like:
- Why does it matter?
- What’s the worst that can happen?
- What’s the best that can happen?
Start looking at your stress objectively. Being mindful allows you to consider if something is actually worth being stressed about, and it helps you go deeper into why you feel the way you do.
- Less negative self-talk
Too much stress comes from the way you think about yourself. How many nights have you spent laying in bed and replaying conversations from earlier in the day, analyzing what was said? How often have you doubted your abilities? Start talking to yourself the way you would speak to your best friend. You have the chance to be your own hype person 24/7. Why not take it?
- More music
As personal as your stress feels, make your music just as personal. Upbeat music is the perfect tool to lift your mood and change your attitude, but sometimes you might need a more wild or melancholy song to match your mood and express what you don’t have the words to say. Music helps invoke happy memories, and it’s hard to think about your stress when you’re focused on getting every single word of “Gold Digger” right when it comes on the radio.
- Less shallow breathing
Deep breathing is the perfect signal to your brain that it needs to slow down. Your focus is on the inhale and exhale, and the increase in oxygen provides clarity in your thinking. The next time you feel tension building, pause the moment. Close your eyes and focus on a deep breath. Breathe in. Breathe out. Repeat until you feel refocused. Deep breathing is the perfect stress relief tool because it’s a quick thing you can do anytime, anywhere.
- More laughing
Find something that makes you happy and go do that thing! Give yourself time to enjoy things that make you laugh and focus solely on the joy that brings. Carve out ten minutes to watch funny Tik Toks or allow yourself to watch your toddler play without thinking about anything else. Seriously, eat a popsicle and read the joke on the stick. The Mayo Clinic shares that laughing increases endorphins, improves your mood, soothes tension, and even improves your nervous system. It sounds like a pretty good argument for finding something to laugh at each day.
- Less dwelling
Putting your thoughts on paper has a funny way of providing freedom. You don’t have to write an entire diary entry when you’re feeling stressed, you just need to get your thoughts out of your head and onto the page.
Get some paper and make two columns to list the things you feel stressed about. In the first column, list all the stressors that you can’t control. Maybe you watched too much Criminal Minds and lie in bed at night worrying about serial killers (guilty). Maybe the weight of COVID is weighing on your heart as we deal with the long-term impacts. You can’t do anything about these problems, but now they’re not swimming in your head.
In the other column, make a list of the stressors you do have control over. Write them all down and then get to brainstorming. What can you do to relieve any of the stress? Are there any you can pass off to other people? Take action to get that problem out of your life completely.
Don’t let stress run your life. Whenever the opportunity presents itself, take charge. Seek ways to resolve the stress and remove it from your life completely. When that’s not possible, try one of these tips to reduce the weight of the stress to take care of your mental and physical health. Which strategy are you going to implement first? Let us know in the comments below!
