Life is full of ups and downs. Some days may go smoothly without a hitch. Yet, you may also experience difficult times defined by hardships, conflicts, and stressful encounters. As the pressure escalates, it’s easy to feel overwhelmed, react negatively, and lose your composure.
Stress comes from various sources, including workplaces, families, finances, or factors out of our control. The negative emotion may be short-lived, fading away as you adjust to the circumstances better. However, stress can also feel persistent, turning into a long-term psychological burden. Over time, the stressfulness leaves consequences on your mental health.
Fortunately, there are proven methods to reduce stress and get your zen life back. For starters, a counselling service can offer effective coping strategies for stress management. In addition, there are easy, everyday activities that help lower your tension by a notch. Here are seven different ways to calm down when stressed:
1. Breathing exercises for stress
Breathing takes air into our lungs, providing us with essential oxygen to help us think and function normally. However, stress causes our breathing to become shallow and rapid, making it trickier to calm down. When this happens, focus on deep breathing from your diaphragm. Inhale through your nose and then exhale out your mouth. As your heart rate decreases, the extra oxygen in your body will release physical tension.
Once you have your breathing under control, it is a great time to practice visualizing a calm, soothing mental picture. Stress can come from memories of the past or fear of the future. However, you can block those intrusive thoughts by envisioning a peaceful scene in your head. Imagine yourself becoming calmer and more at ease, which will manifest positively in your emotions.
2. Walking for stress relief
All forms of exercise are ideal for your physical and mental health. However, walking is especially good for reducing stress. This activity takes you out of the house, allowing you to blow off some steam. As you walk, you take deeper breaths because your body needs more oxygen. You will release endorphins, which are natural chemicals associated with positive emotions.
A short walk can make all the difference during a stressful day. Walking can be a private experience where you stroll along the park or neighbourhood, listening to your favourite music. Walking is also a social activity shared with a friend, who can be a supportive listener to your problems.
3. Exercise for stress relief
Meditation transforms the mind to develop concentration and awareness in the present moment. This gentle exercise relaxes your mind, directing it along a calm and tranquil path. As you meditate in a quiet space, your worries will ease away with time. Some beginners find it tough to stop their intrusive thoughts initially, but the art of meditation gets easier with practice.
Besides meditation, yoga and tai chi can also ease your stress. Both techniques practice gentle movements and focus on your breathing. These exercises are ideal for relieving tension all over the body.
4. Aromatherapy for stress
Some scents produce a calming effect on our senses, also known as aromatherapy. For instance, smelling flowers or freshly baked pastries can change your mood for the better. For more long-lasting effects, try using essential oils for stress relief. Simply open a bottle and take in the pleasant aroma when you feel stressed.
Lavender is a well-known scent for reducing anxiety. You can use it as an essential oil, burn it in a candle, or grow lavender yourself. Other popular options include chamomile, bergamot, rose, sandalwood and lemon.
5. Relaxing music for stress reliefÂ
Listening to your favourite songs is an excellent way to reduce a stressful situation. Music takes you on a positive, emotional journey. A soft, relaxing track can soothe you, bringing a wave of tranquillity to your senses. Similarly, upbeat music can be motivating, inspiring you to be happier and more optimistic. Music is an influential tool for stress relief, so put together several playlists that you can play on a loop.
6. Chewing gum for stress relief
If you want a quick way to relieve stress, why not pop in a stick of gum? Gum can bring down stress levels because you concentrate on chewing it, keeping your mind occupied. Some studies show that chewing gum reduces salivary cortisol, a hormone associated with stress. Keep a pack in the car and around the house for when you need to calm down from stress.
7. Stress management journal
When you feel stressed, it’s good to get out the negative energy. Putting your thoughts to paper is an effective way of self-expression, allowing you to conceptualize the issue. Afterwards, you can read over the passages, analyze your emotions, and understand the situation better.
Start a stress management journal. Use it to write about what you are feeling and experiencing. Don’t worry about crafting perfect sentences. Just jot down what you are thinking at a given moment. The stress management journal gets the negative thoughts out of your head, helping to release the pent-up tension.