We all feel stress. It’s part of being Human. We are wired for stress. Good stress, bad stress, everyday little stresses, and the occasional huge stress; have an argument with a friend or lover, deadline stress at work, getting in a car accident, getting married, earning a promotion, or the loss of a loved one. All of it has an effect on us physically, emotionally and spiritually. How we cope with these stressors will have a huge impact on our health down the line.
These days there are so many people concerned with their stress levels and that of their children. Many people have never learned positive coping skills to deals with the little everyday stresses and when they get hit with an unusual stress, like the one the globe is facing now - Covid 19, they may deal with it in a very unhealthy manner. Many seek out their primary care physicians to get medications to help them, then find themselves zoned out on meds or they don’t like the side effects.
Here is a list of Do It Yourself Techniques to deal with stress. Many of these techniques also help with depression and anxiety. Many of these techniques can help immediately - within the next 10 minutes. All of them are cumulative, the more you do it the better it feels.
Choose 2 or 3 or all of them! Make them familiar and make them a habit. Your health and your life will be better for it. We all need some self care these days.
Number 1 on this list is EXERCISE!!!!!!.
Exercise comes first for a reason . It is the easiest, most natural and most comprehensive way to deal with all those stress hormones floating in your system right now. The stress response that we are all hard wired for, kicks in and the fight or flight stress hormones are stimulated. We feel that adrenalin rush that gives us the strength to either fight or run from the “danger”. Exercise is the natural resolution to the stress response and the stress hormones are naturally dissipated and metabolized. It only takes enough movement to raise a sweat to effectively eliminate the excess cortisol and adrenalin in your body. Go for a run, a bike ride, or even a brisk walk around the block. It doesn’t take hours in the gym every week to get benefit of exercise for stress or even for fitness. It does take movement everyday. So get moving!
#2. Progressive Relaxation:
Tense and then release each muscle group in the body, From the top of the head, facial muscles, neck, shoulders, arms, then moving down the chest and back, belly, buttocks, legs, toes. Do this as often as you feel the need. Once the body is relaxed the mind will follow. Concentrating on the tensing and relaxation will take your mind off of the external - your stressor - and let you focus on you and your internal.
#3. Meditate:
The mental health benefits of meditation are tremendous, including: better focus, better concentration, fosters kindness - to yourself an others, improved levels of stress and anxiety, improved self awareness and self esteem, just to name a few. There are many different meditations to try. Find the one that fits you best. Start with 10 minutes twice a day and add 5 minutes to your total once you get some practice in.
#4. Yoga:
Yoga is considered an Art, A Science and a Philosophy. Yoga assists in joining the powers of the mind, the body, and the soul. Yoga has been scientifically found to enhance quality of life, and to reduce stress, anxiety and depression. Yoga can lower your blood pressure and heart rate. The concentration of slow movement in “poses” and the deep breathing associated with the movement brings calm to the mind and the body.
#5. Deep Breathing:
Taking 3 or 4 deep, deep breathes forces the body to relax. When we are tense and stressed we tend to breathe very shallowly in our chests. Most people have learned to become chest breathers because they are always tense. When you take several deep breaths deep from the belly, it sends a message to your brain to calm down and relax. The brain then reduces and stops the stress hormone production as it thinks you are no longer in danger. Deep breathing is not hard wired into your stress response, so by breathing deeply you are telling your brain and your body you are no longer needing the fight or flight response. Breathing exercises are easy to learn. It’s something we’ve all been doing all our live, but have never really thought about it. Start thinking about it and make yourself more healthy. There are a ton learning modules on line, check out youtube or google it.
#6. Laugh:
Laughter reduces the physical and emotional effects of stress on the body. Again, you are telling your mind and your body that you are no longer in danger and stress hormones are no longer needed. Laughing relaxes our muscles. Smiling, and the movement of all your facial muscles to produce the smile, even your eyes, actually tells the brain we are happy and the brain produces endorphins that make us feel good. So tell each other funny, silly jokes, and stories, watch funny movies that make you belly laugh. Share the fun with a good friend or a loved one.
#7. Guided Visualization:
Guide yourself or have someone assist. Visualize a calm and peaceful scene on a movie screen inside your mind. Make it anything you like: a peaceful garden, a beach scene with the waves rolling in, a country meadow. Make it whatever is enjoyable to you, real or imagined. Make it real in your mind. Slow deep breaths as you do this. You are telling your mind and your body there is no danger here, therefore, no stress.
#8. Aromatherapy:
Sniff yourself to less stress. Smell that gorgeous smell, then take another sniff. MMMMMM beautiful. Jasmine, lavender, bergamot, holy basil, sweet basil, rose, vetiver, frankincense, the list goes on. There are so many essential oils that can help with stress and anxiety. You can use a diffuser to put it into the air in your house or just smell it from the bottle when you want. Many people like to mix them with a carrier oil like almond or coconut oil and use it for massage. (Please consult an aromatherapist before using it internally or applying straight on your skin. Many oils are NOT for internal use and can irritate the skin) There are so many health benefits to essential oils, don’t cross them off your list because you are unfamiliar with them.
#9. Listen to music:
Science shows that music can have a profound effect on the physical and the emotional body. Faster, upbeat music can give you a more laser like focus and narrow your concentration, make you feel happier and more positive. Whereas slower music can relax your body and calm your mind. Some music can also make you sad or angry. Choose wisely what music you listen to.
Researchers at Stanford University reported “Listening to music seems to be able to change the brain functioning to the same extent and medication.”
#10. Drink tea:
Several studies have found that drinking black tea or green tea can lead to lower cortisol levels after a stressful event and greater relaxation. Tea also has the benefits of antioxidants, increased brain function and improved arterial function. (as per webmd)
#11. Get a massage:
Receiving a massage can do so much for you, including alleviating physical pain. Studies show massage is excellent for managing stress and the physical touch of another person, even a stranger, can help you relax and reduce anxiety.
#12. Pick up a paint brush:
Art, any kind of art, can relax us by making us concentrate on something other than what stresses us. You have to bring out your creative side, which tends to force stress to take a back seat.
#13. Sleep:
Some of us never seem to get enough sleep. 6 to 8 hours a night is the norm, but is your sleep deep and restful? A good night sleep, restful sleep, you wake up feeling energized and very capable of handling the everyday stresses life throws at us.
#14. Afternoon naps:
Restful sleep or not, if you feel stressed take a quick nap. Even 15 minutes allows you to slow your brainwaves and quiet your mind, much like the meditative state. You can relax and reenergize yourself.
#15. Self hypnosis:
Hypnosis slows the brainwaves and quiets the mind. Any hypnosis is self hypnosis. We have to allow ourselves to go into the meditative state of mind that hypnosis brings to you. No one can hypnotize you against your will. The slower brainwaves is usually alpha, though some can go deeper into delta brainwaves - this takes practice. With slower brainwaves we become very relaxed and creative. Our best solutions may come to us when we are in a very relaxed state.
#16. Hug your children:
Hugging and touch reduces blood pressure, reduces stress and anxiety, can reduce depression. Touch allow the love hormone oxytocin to be secreted. Oxytocin builds trust, relationships, is associated with empathy and sexual activity. Oxytocin increases with hugging and orgasm. Hug your friend. caress your lover, and kiss!
#17. Sex:
Sex decreases stress hormones cortisol and epinephrin. Like exercise, the short burst of physical activity helps metabolize the stress hormones and get them out of your system. You also get the benefits of oxytocin, the love hormone, from touch, physical closeness and, of course, orgasm. The more sex you have the better your stress levels are. Oxytocin destroys cortisol.
#18. Go for a walk:
Alone or with a friend, a walk, a slow saunter, a quiet stroll, helps slow your mind a put the stressful thoughts in the back seat. Talking a walk in Nature is even better. You don’t have to go out to the country, find the nearest park or empty lot with tress, brush and grass. Breath deeply and smell the earth, the trees, fresh air (hopefully), and relax. Being in nature is relaxing. It’s also been shown to be good for your overall health.
#19. Get a dog:
Having a pet, caring for a pet, being responsible for a pet is fantastic for stress and anxiety. You are caring for another living being. You have to think of the welfare of your pet if you want it to thrive. Stroking a pet also reduces stress and anxiety. A pet keeps you company so you don’t have to feel alone. A pet will love you unconditionally. Whether it’s a dog, cat, gold fish, a ferret or a bunny, your will be more relaxed, lower your blood pressure, and relieve depression.
#20. Keep a journal:
Writing your thoughts and feelings down on paper allows you to gain some perspective on what may be causing your stress. Being able to put your thoughts on paper is also a way of getting it out of your mind. and out into the open. Examine what you have written and decide for yourself if maybe whatever is causing you stress, or bad feelings was maybe the result of you reacting to something else. Or maybe you’ve blown it out of proportion after a disagreement with a loved one. Writing it down allows you perspective. There’s something about pen and paper that a computer or tablet just doesn’t do it justice. Decide for yourself. After you’ve written down your thoughts, try to find 3 things to be grateful for. Even if it’s being grateful for making it home, the car is undamaged, and the dog met you at the door. The sun is always shining somewhere!
