Stress relievers: Tips to tame stress

The following are examples of stressful situations and how each approach could be used. For most folks, it gets harder as the years go by — and that’s a potential problem for health. During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels. Journaling may help reduce stress and anxiety and provide a positive outlet for your thoughts and emotions.

When examining stress among ethnic minority groups, additional burdens may exacerbate stress. Feeling tired will increase your stress healthy ways to cope with stress because it may cause you to think irrationally. You don’t have to do it all yourself, whether at home, school, or on the job.

Simple Happiness Hacks to Help You Control Your Mood

Experts also suggest that meditation, the ancient practice that involves focused concentration, can be a highly effective tool for stress and anxiety relief. A brief meditation can be helpful as a quick way to induce feelings of calm when you are feeling stressed. Practicing it regularly may help lower your overall stress levels and combat feelings of anxiety. Whether you’ve been dumped by your date or you’ve had a rough day at the office, having healthy coping skills can be key to getting through tough times.

healthy ways to cope with stress

Having supportive people in your life is the key to stress management. If you lack emotional support and friendship, it’s important to get it. A number of helpful techniques, such as deep breathing and meditation, are fast-acting tools that you can do anywhere, anytime. But if stress is a daily occurrence, isn’t letting up, and is causing symptoms of anxiety or depression, it may be time to consider talking with a mental health professional.

Practice Progressive Muscle Relaxation

The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you. The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

  • Some assert that emotion-focused coping can be dangerous as it is affiliated with mental health problems through behavioral problems (Yang, 2021).
  • If you aren’t into drawing or painting, consider coloring in a coloring book.
  • Though acute stress can heighten certain immune responses, the wear-and-tear of chronic stress is bad for the immune system.
  • Once patients learn how to recognize these beliefs and behaviors, they can also learn how to challenge them, resulting in more favorable emotional and behavioral outcomes.

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