How to Relieve Stress

Stress is something we all inevitably encounter in life. Whether it stems from work, family, friendships, romantic relationships, or financial concerns, stress is always present. While a bit of pressure can be beneficial, as it helps you grow physically and mentally, excessive and ongoing stress is harmful. Prolonged stress can lead to headaches and other health issues, reduce your work and academic performance, and negatively affect your relationships. Don't let stress take over your life. Try applying some stress-management techniques to prevent and address it before it harms your health.

Understand that stress originates from our perceptions. Your body reacts swiftly to perceived danger, triggering the 'fight or flight' reflex. This is why you can jump out of the way of an approaching car, saving your life. This reflex makes your heart race, your pulse quicken, and your muscles tense up. However, you may unconsciously interpret this response as necessary in situations that aren't life-threatening, such as traffic jams, approaching deadlines, or family issues. It's important to learn how to manage your body's stress response so you can 'hit the brakes' in time and allow yourself to relax.

Identify the types of thoughts that lead to stress. You may be experiencing negative and unhelpful thoughts that cause anxiety, which in turn triggers your body to release stress hormones. This response is appropriate if you're in immediate danger, such as encountering a bear on your path, but it’s unnecessary in situations like being stuck in traffic and running late for work. Recognize the common stressful thoughts by paying attention to whether they fall into the following categories:

• "Should" or "Must" Statements: You have a rigid list of things you "should," "must," or "shouldn't" do. You feel stressed or anxious if you don't follow these rules.
• Catastrophizing: You anticipate the worst-case scenario or often “over-dramatize” situations. Even minor issues can feel like a disaster or a catastrophe.
• All-or-Nothing Thinking: You view things as either black or white, good or bad. Instead of recognizing the complexity (also called “shades of gray”) of situations, you see them as either right or wrong with no room for nuance.
• “What if” Assumptions: You’re constantly anxious about hypothetical situations, like “What if my child gets hurt?”, “What if I fail?”, or “What if I’m late?”.

Change your thoughts. Sometimes, whether a situation feels stressful or not depends entirely on your perception. Pessimism is a prime example of an avoidable stress we often put ourselves through. Instead of focusing on negative aspects and worries, try to focus on the positive.

• Negative thoughts lead to a bad mood, while positive thoughts uplift you. When feeling down, pay attention to what you’re telling yourself. What are you saying internally? Try to turn negative thoughts into positive ones.
• For example, if you think, "I can never get everything done," change that thought to: "If I work at a steady pace and take regular breaks, I can finish this task in ___ hours."
• By changing your mindset, you can alter the level of stress you experience. Always strive to view things optimistically and avoid doubt at all costs.

Challenge your negative thoughts. Another way to counter negative thinking is to ask yourself if there is any truth to it. Debating and rejecting your own thoughts can help you evaluate situations objectively instead of immediately accepting them as facts.

Try writing down both sides of the issue affecting you. Create a column with arguments supporting the stress-inducing thoughts, and another column with counterarguments. If you don’t have the time or paper, try doing this mentally.

• Write down the arguments in the appropriate column. For instance, if you're exaggerating the issue because you're late for work (and thinking, "I'll be fired"), the "supporting" column might say: "I was late twice last week, and they won’t let me off this time." On the other hand, the "counterargument" column might say: "My boss mentioned that he understands I have to drop my child off at daycare before work," "The company's policy allows for a few late arrivals, and I haven't exceeded that limit," and similar points.

Keep a journal. Although journaling may seem strange or boring, writing down your thoughts regularly can help you relieve stress. When you're overwhelmed by emotional or mental pressures, try jotting them down. Putting pen to paper gives you a sense of relief.

• Write honestly and courageously. A journal is for you only. No one else should read it or know what causes you stress. It's a safe, non-judgmental space where you can release all your worries, feelings, thoughts, and emotions. Once written, those thoughts won’t dominate your mind anymore.
• Journaling can help you gain a clearer perspective and identify the root causes of your stress.
• Writing down your problems helps organize your thoughts. When your thoughts aren’t well-organized, they can become overwhelming and confusing, adding to your stress. If you're torn between two solutions, create two columns: one for supporting arguments and the other for counterarguments. You can even divide the paper to compare how each solution might work.

Accept that stress is unavoidable. While it’s possible to gradually reduce stress and learn to cope with it, you can never fully escape it. Stress is a natural response to overwhelming triggers or perceived threats, and it can be managed in a healthy way.

• Some stressors are inevitable, such as academic pressure, a hectic workday, the birth of a child, marriage, or moving. While these events can be positive, they still serve as stressors in your life.
• Adopting healthy stress management techniques can help you 'turn off' your stress alarm system, so you're not constantly overwhelmed as you continue with your life.

Avoid stress whenever possible. This seems obvious, right? Sometimes, though, it’s harder to steer clear of stress sources than you'd think. If you know who or what is causing you stress, cut ties with that person or activity, or at least minimize contact. Be on the lookout for at least seven common stress culprits; don't fall victim to these issues:

• Stress from overspending (e.g., excessive shopping, lending money to friends and family, etc.)
• Confusion at home or in the office
• Feelings of pessimism
• Being late
• Spending too much time comparing your life to others on social media
• Procrastinating until the last minute to complete a task
• Ruminating over past events

Get more organized. Often, stress comes from the feeling of being overwhelmed. Enlist someone to help organize and track your to-do list. Clear off your desk and search Pinterest for effective ways to manage paperwork and household chores. Knowing how to organize and prioritize can help you break down responsibilities into manageable pieces and focus on what truly matters to you.

Learn to say 'no'. You can't do everything others ask of you, so why pretend you can? The truth is, the more promises you make and don't keep, the less trustworthy you become. Instead, be firm and practice saying no politely but assertively. Check your schedule to know when you're too busy to take on additional tasks.

• Assertive people maintain eye contact, speak clearly and calmly when protecting their boundaries. If you’re overloaded, speak up. Saying 'no' is acceptable if done respectfully.
• Some people are always afraid of missing out on new and exciting opportunities, but they end up failing to follow through because their energy is scattered across too many tasks or activities. Weigh the pros and cons of new tasks and decide if it’s worth your effort, while considering your current workload.

Delegating tasks. Just as trying to do everything yourself demonstrates that you are struggling to control everything, refusing to delegate tasks shows that you don’t trust others to handle the job as well as you can. Begin to shift this mindset by trusting in the abilities of others. While it may seem stressful at first, letting go of some responsibilities can actually free you up and give you more time for yourself. Find reliable individuals in your life and entrust them with tasks that you can no longer manage due to stress and anxiety.

Tidying up a bit. Even the most mentally strong people can feel overwhelmed in a cluttered environment. If your home, office, car, or workspace is messy or dirty, it will undoubtedly negatively affect your mood. Take a few minutes to clean up the messiest areas, and your mind will feel more at ease. Here are some tips to help you clean up:

• Get rid of items that are rarely used and have no value, rather than hoarding them.
• Recruit help (spouse, family members, or roommates) to clean together. It will be faster and more enjoyable with multiple people involved.
• Sort through papers and mail to discard or organize them if necessary.
• Designate storage areas for frequently used items so they are easily accessible when needed.
• Clean your workspace at the end of each workday to prevent overwhelming clutter from building up.

Take a few minutes to prepare. You’ll find it difficult to feel ready for a new day if you don’t take some time to get yourself ready. Every morning, spend a few moments preparing for what’s ahead. Take a slightly longer shower, wear your favorite outfit, and step into the day with the mindset that you’re ready for anything.

Listen to music. Music has been proven to have a profound impact on mood and emotions. Soothe yourself by listening to your favorite calming tunes. While you might prefer heavier genres like rock or rap, try listening to something more gentle and slow-paced for the best effects. Playing background music while you work, study, or go about your daily activities is a fantastic way to subconsciously reduce your stress levels.

• Researchers have discovered that music can alter brain function in similar ways to medication. Therefore, regularly listening to music can help 'treat' stress and anxiety.

Try using aromatherapy. Scents can significantly affect your stress levels. Scientific studies have shown a link between the fragrance of orange and lavender with a reduction in stress and anxiety. Use a lavender-scented room spray in your home, office, or car, or apply a bit of essential oil to your skin and hair in the morning before leaving the house. You can also gently dab essential oil on your temples to relieve stress-induced headaches.

Change your environment. If small changes aren’t enough to lift your spirits, consider relocating to a completely new setting. If you feel uncomfortable working or studying at home or in the office, try moving to a cozy café or a park. A new environment can help direct your thoughts away from stress triggers, allowing you to breathe and regain calmness.

Chat with new people. It’s possible that the people you normally talk to may be contributing to your stress. While you don’t need to cut them completely out of your life, try meeting new individuals. They may offer fresh perspectives on things you haven’t thought of, or invite you to join in new activities to relieve stress.

Take a bath. Some people prefer baths, while others like showers. No matter your preference, it’s hard to resist a warm, relaxing bath filled with bubbles, a hot drink, and a good book. If you’re feeling stressed, try soaking in the tub for a while. The warmth will help relax your muscles and melt away the tension.

Keep your hobbies. When you're stressed and anxious, it's easy to set aside your favorite activities and focus solely on 'priorities.' However, by depriving yourself of leisure time, you may be increasing your stress. Reconnect with your forgotten hobbies by engaging in your favorite sport, picking up an art magazine, or going on a nature excursion. Taking time for activities you enjoy will help refresh you and make you feel more energized to face stress.

Try a new activity. If you no longer wish to pursue past hobbies or never had any to begin with, try something new that piques your interest. It’s never too late to learn a new skill. Consider enrolling in a community college class or any other courses available to you. Better yet, teach yourself something fresh like a new language or a craft and practice to improve your proficiency. Trying new activities forces your mind to shift away from stress triggers, making it easier to relax.

Get outside. Sunlight is a natural remedy for depression, a condition closely related to stress and anxiety. Even if the sun isn't shining, nature offers a comforting experience through outdoor activities. Take a walk in the park, hike a mountain, go fishing—whatever outdoor activity you enjoy. It’s hard to be stressed when you’re admiring the beauty of nature while keeping your body active.

Smile. As the saying goes, 'A smile is worth ten doses of medicine.' Laughing when you're stressed and anxious may seem difficult, but laughter can make a huge difference in your life. Turn on your favorite comedy, watch funny videos on YouTube, or spend time with a humorous friend. Smiling and laughing trigger your brain to release stress-reducing hormones, and you’ll soon feel happier.

Have a cup of tea. Studies have shown that people who drink tea are less stressed in the long run than those who don't, making it a fantastic stress-relieving practice. Black tea is best, but any kind of tea will work. A warm cup of tea in hand can help you relax, and its flavor will be an enjoyable distraction to focus your attention on.

Massage. Not only is massage therapy beneficial for the body, but it also triggers the release of hormones that make you feel refreshed. Next time you're feeling stressed, schedule an appointment with your favorite massage therapist. As muscle tension melts away, so does the stress on your mind. Still not feeling better? Ask a loved one to give you a massage. The bonding experience with a partner during a massage will trigger more hormone release, helping to ease your stress.

Practice yoga regularly. Any form of yoga can help you relieve stress. You might want to try Hatha yoga, which combines stretching, breathing techniques, and meditation. It will calm your mind, refresh your thoughts, strengthen your muscles, and introduce you to new insights you hadn't considered before.

• You can prolong the benefits of yoga by practicing more frequently. The early morning is the best time, but you can do yoga whenever you feel stressed. If you need a set schedule, you can combine yoga with your regular workout routine as a warm-up and cool-down before and after exercise.

Try guided meditation. Meditation has been proven to significantly reduce stress. Many types of meditation can help clear your mind and promote calm, allowing you to focus better and think more clearly. You can practice forms like Zen, Tibetan, or Transcendental Meditation (TM), regardless of your religious background.

• If you're a beginner, it's best to join a class with a professional guide. There are many books and audio guides available to help you get started.

Eat healthy. It's no surprise that one of the benefits of the food pyramid is stress reduction. Don’t let unhealthy foods and sugary snacks raise your stress hormones. Instead, add fruits, vegetables, and whole grains to your daily meals, and your body will respond by producing more stress-reducing hormones.

Exercise daily. "Running addiction" isn't just a phenomenon seen in competitive runners. Physical activity triggers the release of endorphins, making you feel happy. This means that when you're stressed, you can lift your spirits and let go of worries by simply increasing your heart rate. Cycling, swimming, weightlifting, or playing your favorite sport can help you stay healthy both physically and mentally.

Prioritize sleep. When stressed and overwhelmed with countless tasks, the first thing people sacrifice is sleep. However, this is one of the biggest mistakes you can make. Getting enough sleep helps your body recover and feel refreshed the next morning.

• If you don't sleep enough, your body can't flush out excess hormones and accumulated toxins, which leads to stress, creating a never-ending cycle. Try to sleep between 7 to 9 hours each night.

Hug more often. If you're in a healthy relationship, make sure to embrace your partner frequently. Studies show that gestures like caressing, kissing, and sexual activity all trigger the release of oxytocin, a hormone that boosts your mood and reduces stress. Yes, some of your favorite activities can genuinely improve your mental health. Make this a daily habit to elevate your hormone levels and reduce your chances of stress from the start.

Engage in spiritual activities. One of the most common reasons people participate in religious activities is to find a way to relieve stress and anxiety. If you're already part of a religious community, try attending more often when you're feeling overwhelmed to find peace. You might feel lighter with the support of your religious community, and it can also help you grow stronger spiritually.

• If you're constantly under pressure, consider joining a religious group to gain comfort and inner guidance it can offer.

Maintain positive relationships. Stress becomes much easier to manage if you're surrounded by healthy and supportive people. Instead of maintaining relationships with those who stress you out or cause anxiety, focus on nurturing connections that provide support and a sense of ease. Finding and maintaining joyful, healthy friendships will make you feel happier in the long run, even if it’s challenging in the short term.

• Keep in mind that not every stress relief method works for everyone. You should experiment with various techniques to find what suits you best.
• Focus on the positive aspects of life and cherish the special moments that happen every day.
• Pick up a good book when you're feeling stressed.
• Opt for caffeine-free tea, as caffeine can make it harder to cope with stress. Choose a decaffeinated option.

• Reach out to a therapist if you're dealing with emotional pain as well as physical discomfort. Therapists are trained to address issues, and they can use their knowledge and understanding of psychology to identify problems that you may not be aware of.
• If you have thoughts of suicide or self-harm, seek help immediately! Call a suicide prevention hotline or the psychiatric hotline at your local hospital. If you're unsure who to call, your local police department can assist you.
• A doctor can prescribe medication to help manage anxiety and depression.