Stress is harmful not only to our mental health but to our physical health as well. Our immune systems are weakened, and it leads to heart disease, high blood pressure, strokes, and other disorders. These are vital facts, but reading about them, or even relaying them, makes me feel a little… anxious. Focusing on our stress too much only makes us feel worse. Anxiety disorders impact around 40 million adults (18%) in the United States. It is, in fact, the most common mental health issue in the United States. Children and teenagers are also impacted, with the majority of persons reporting symptoms before the age of 21. While each type of anxiety disorder has its own set of symptoms, they may also overlap some; pertaining to the symptoms, one must ponder over the perfect option to learn how to deal with stress.
How to Deal with Stress
It’s difficult not to feel frustrated now and then. You can become overly stressed and occupied with job, family, and other commitments. However, you must schedule time to relax or your mental and physical health may suffer. It requires effort to learn how to relieve anxiety naturally, but you can and must do it. Here are the best tips you can engage in to fight with stress.
Don’t be So Hard on Yourself
Occasionally all you need to do is do something to feel happy. This could include receiving a massage or a relaxing facial. Wrap a warmed heat wrap around your neck and shoulders to relax instantly. Close your eyes and relax your facial and neck muscles. Disconnecting from the world’s noise can be beneficial at times. Turn off your phone, computer, and television, even if you only have five minutes, and let the world go on without you. Time spent in silence is relaxing. Being kind to yourself is all about how to relieve stress quickly.
Individuals who practice meditation for a long time show changes in the areas of their brain that influence the stress and anxiety response, according to a 2020 review. Mindful meditation has been shown in studies to alleviate anxiety and other psychological pressures. We are all capable of practicing mindfulness, but it is simpler to do after it has become a habit. If you’re new to meditation, you might want to start with guided meditation using audiotapes or a phone app. It’s neither tough nor unusual; it’s simply learning to focus on the current moment.
Revisit the Situation
Anxiety tends to concentrate on the future, so try to reflect on the present rather. According to Tamar Chansky, Ph.D., psychologist and author of Freeing Yourself from Anxiety, you should ask yourself what is going on and what, if anything, has to be done right now. If nothing needs to be done right now, make a deliberate decision to revisit the matter later in the day, when you are better. Retouching the actual situation is one of the fruitful stress relieving activities.
Share Your Problems
If something is upsetting you, talking about it can help you relax. Family members, friends, a trustworthy priest, a doctor, or a therapist are all good places to start. You can also converse with yourself. It’s known as self-talk, and we all engage in it. However, in order for self-talk to alleviate stress, it must be positive rather than negative. When you’re stressed, pay attention to what you’re thinking or saying. Change the negative signal you’re sending yourself to a positive one. To share your worries or obstacles with your near and dear ones is about to learn how to relieve anxiety naturally.
Setting aside time for stress relief is recommended. As part of your self-care routine, engage in a stress-relieving hobby. You almost certainly had hobbies before your life became too hectic. Now is the greatest time to pick up those activities again. Hobbies are an excellent method to relieve stress. They assist you in focusing on the present moment rather than worrying about the future. Hobbies also encourage you to relax and unwind while remaining busy. Having a hobby does not always mean a person is less stressed. Rather, it generates eustress, or happy stress.
Remember Something Funny
If you find it tough to come up with something in the moment, prepare a few memories ahead of time so you can access them as soon as you feel anxious. Humor visualization, like other mindfulness training, gets you out of thinking about what might happen in the future and puts you back in the current moment, in the “now.” Sultanoff, a clinical psychologist and professor at Pepperdine University, states:
“Visualize your favorite humorous moments; one where you laughed so hard you fell down and peed your pants. These can be real situations, or they can be situations you saw on sitcoms, in stories, jokes, or cartoons.”
Not a runner or athlete who can go the distance? This is most likely not the best time to begin extreme training. Remember that all forms of exercise are beneficial to your health and can help you manage anxiety symptoms. Walking, yoga, and tai chi are all gentle kinds of exercise that release feel-good chemicals. If you can’t do those right away, do some stretching exercises at your desk or go for a brief stroll outside during your lunch break. Doing exercise is what can answer how to deal with stress and depression.
Take a moment to focus on deep breathing. Sit up straight and take a deep breath through your nose, holding it for three counts before gently exhaling while relaxing your face, jaw, shoulders, and abdominal muscles. This will help to reduce your blood pressure and slow your heart rate. Deep breathing should be practiced on a regular basis so that it becomes second nature when you are stressed.
Stress Relieving Techniques
These techniques, in add-on to the aforementioned tips, can bring faster results in learning how to deal with stress and anxiety. These are also fruitful as the stress management activities for adults.
The 5-4-3-2-1 Coping Technique
The 5-4-3-2-1 calming technique can help you calm down when you’re overpowered with stress. The following is how it works:
- Five. Take a look around the room and name five items you notice. Objects, spots on the wall, or a bird soaring outdoors can all be examples. The key is to keep track of those five items.
- Four. After that, think of four things you can touch. This may be the earth beneath your feet, your chair, or the hair you’re running your fingers through.
- Three, take a moment to listen intently, then name three things you hear. External sounds, such as a room fan, or interior sounds, such as your breathing, are examples.
- Two. Take note of two items that you can smell. Maybe it’s the perfume on your wrist or the pencil in your hand.
- One, pay attention to something you can taste in your mouth. Perhaps it’s the lipstick you’re wearing.
The 3-3-3 Rule
This is a simple technique for shifting your concentration. Begin by taking a look around you and noting three items you notice. Then pay attention. What are the three sounds you hear? Next, clench and release three areas of your body, such as your fingers, toes, or shoulders. This is one of the best and effective stress relief activities.