Stress management involves taking care of your long-term mental and physical health and it is vital to manage stress. Stress and anxiety are common experiences for many people nowadays. Many adults, as well as teenagers, say they feel stress or anxiety daily. Work-life imbalance, family issues, health concerns, and financial problems are parts of everyday life that commonly contribute to excessive stress levels.
Stress level varies from person to person there can be ample of factors which may responsible for that, here we will see quick and easy things to do to relieve stress at home
BREATHE
The foremost thing to do to relieve stress is to breathe, try to breathe Slow, and take deep breaths because breathing can help to lower the blood pressure and heart rate. Pranayama which is a breathing yogic method that involves breathing through one nostril at a time proves to reduce stress and anxiety. This technique is useful to balance the mind and the body, you can try slow and deep breathing in any stressful situation, it will definitely help to relieve stress in a short period.
LISTEN TO MUSIC
Music has a strong power that can lighten our moods and helps us to get relief from stress. Listening to music is one of the best ways to relieve stress, it can fix a bad mood quickly irrespective of the place at which you are. Furthermore, music is effective for relaxation and also for stress management. As per the research listening to music can also lower our heart rate and cortisol levels. It is beneficial for reducing the physical as well as the emotional stress level.
- Listening to Faster music can help to make you more alert and also helps to concentrate better
- Listening to upbeat music helps to make you optimistic and feel more positive about life
- Listen to a slow tempo can help to calm your mind and relax your muscles
TAKE A QUICK WALK
Sometimes it is all needed to avoid the stress a quick walk around the block can help to release stress. When you’re feeling overwhelmed or having a problem concentrating without any doubt go for a quick walk. Apart from this walking should not be done at a fast pace to have stress-relieving benefits.
There are ample benefits of a quick walk but here are some listed benefits
- You will get alone time to process the things which are troubling you
- It is a kind of a good physical activity
- This will give you a few minutes to gather your thoughts properly
GIVE YOURSELF A HAND MASSAGE
Giving yourself a hand massage is a good stress reduction technique because it helps to ease the pain. Hand massage can give instant relaxation, for this you don’t need to go anywhere and need somebody’s help.
Try DIYing hand massage
- Apply some lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck, and scalp.
- Also, hand massage can restore balance in the body by removing any blockage in addition to its increased flexibility in wrists and fingers.
COUNT BACKWARDS
When you have baffled thoughts or you are in a perplexing situation and worries are running rampant, Try to count slowly backward counting start with 10,9,….so on and then back to calm down. This stress-reduction technique is effective and interrupts the stress response for the time being. It is also the best way to relieve stress and help to escape from panic symptoms also.
How is it works?
- Counting backward is comparatively more difficult than regular counting onwards. It keeps your mind busy and a meanwhile you will feel distracted from the stress and the stressful situation.
- Counting affects the different brain states and moves you from one and another
STRETCH
The stretch helps to relieve muscle tension and also helps to relax your stressful workday. Stretching can increase serotonin levels which is the hormone that stabilizes our mood and also reduce stress.
The other benefits of stretching involves
- It improves the body posture
- It decreases the muscle stifness and increases range of motion
- Also keeps the muscle flexible ,strong and healthy
When you are learning how to stretch , do remember one important thing that not to rush yourself ,ease into stretching
Suggested stretches for stress
- Balasana
- Seated spinal twist
- Neck stretch
- Double Knee to chest stretch
CLOSE YOUR EYES
It is the one of the easy ways to reduce stress, take a break from the chaotic workstress .Just close your eyes for few minutes and don’t process any thoughts whether optimistic or pessimistic. Close your eyes to relax to avoid stress. Focus only on relaxing your eyes your body this will help to discard distracting and disturbing thoughts and also reduce stress
SQUEEZE A STRESS BALL
A non-violent way to relieve tension, squeezing a stress ball is very effective in relieve from stress also it is easy and portable. According to studies when you squeeze stress ball ,your nerve and muscles stimulate and also contract that makes them stronger. The improved strenghth helps to improve overall nervous system and reduce essential hormone and control stress.
As we get benefitted by squeezing a stress ball, here are some more to know
- Relieve arthritis pains
- Increased optimistic energy
- Helps in improving sleep
- Strengthen muscles
- Lower blood pressure
- Helps to improve retention power
- Improve concentration and creativity
TRY PROGRESSIVE RELAXATION
Are you Feeling Anxious? Try to Just squeeze, release, and also repeat. Progressive muscle relaxation is one of the best ways to relieve stress, it involves tensing and then relaxing your muscles. This is effectively helpful in easing stress and also helpful in releasing physical tension. There is a range of benefits of Progressive relaxation and it helps to fall asleep easily, this technique is used by many actors also.
BE ALONE
Give yourself five minutes of alone time, it will be very fruitful for you because it will collect your thoughts. In addition, this alone time can help you to clear your head and relieve stress and anxiety. During this alone time try to give your mind positive affirmation about yourself, read books give some time to yourself, this will calm your mind. Apart from this alone time is important for relieve from stress as well as inner peace, if you cannot have much time then just give five minutes.
GET ORGANIZED
Getting yourself organized is important to be stress-free as well as to avoid stress. A disorganized system and cluttered things are contributing to creating stress. whatever task you have just take a few minutes to organize everything plan properly, even organize your table, desk, or wherever you are. This effectively helps you to avoid stress to perform any task or any work.
TRY YOGA
Yoga has the power to improve any physical as well as mental health issues. So to get relieved from stress you can try yoga or different asanas which will you avoid stress. The best way to reduce stress is to try the Vipariti Kirani yoga pose which involves lying on the floor and resting the legs up against a wall. This will give your body a good stretch as well as will helps to create peace of mind
EAT SOME CHOCOLATE
This is one of the easiest ways to reduce stress as well as you will enjoy and please to do that, eating chocolate is everyone’s favorite thing do it, who not likes chocolates? Everybody does, it is as simple as it looks take Just a square of around 1.4 ounces of the sweet stuff and this will calm your nerves. For best results eat Dark chocolate because it regulates levels of the stress hormone cortisol and also stabilizes metabolism.
MEDITATE
Meditation also has the power to calm and comfort your mental state. Whether it is stress or anxiety meditation will help to improve them very efficiently. It is also evident from research that silent meditation per day can relieve stress and depression, you will see that stress will start disappearing instantly.
Learn more about meditation
SUMMARY
Stress is something that cannot be eliminated but it can be reduced and also we can avoid stress, these are the proven strategies to reduce stress, and this helps to improve psychological well-being. Try all these things to reduce stress or to get relieved from stress whether it is to breathe, meditate, stretch, do yoga, have alone time, close your eyes and squeeze a stress ball or any of the above stress-relieving techniques.
