38 WAYS TO RELIEVE STRESS IN UNDER 10 MINUTES
We all experience stress – sometimes a lot and sometimes not so much. Stress, your body’s reaction to change, can be related to positive changes like starting a new job or having a baby. But usually, when we talk about stress, we mean distress. This type of stress overwhelms your ability to cope and when it’s chronic or intense it can negatively affect your health, relationships, and emotional wellbeing
Recognize the signs of stress
Stress, like many things, is easier to deal with when we catch it early. So, being aware of how stress shows up in your body and mind means you can use stress-relieving strategies before your stress gets out of control.
Common symptoms of stress include:
Irritability or anger
Headaches
Gastrointestinal issues (stomach aches, constipation or diarrhea, etc.)
Insomnia or trouble staying asleep
Excessive worrying
High blood pressure
Rapid heart rate
Grinding your teeth
Muscle tension (stiff/sore back and neck are common)
Lack of sex drive
Pessimistic thoughts
Fatigue
Forgetfulness
Trouble concentrating
Feeling overwhelmed
You may also find it helpful to identify situations that you regularly find stressful (such as meeting with your boss) and behaviors that you engage in when you’re stressed (such as overeating or biting your nails).
Ways to relieve stress in 10 minutes or less
Below, you’ll find a list of simple and quick ways to relieve stress. These are particularly helpful for acute stress and aren’t intended to be the solution to chronic or intense stress.
Listen to your favorite music
Get some fresh air
Stretch or do some yoga poses
Do a grounding exercise
Disconnect from technology
Talk to someone supportive
Meditate
Look at photos that make you smile
Squeeze a stress ball
Read for pleasure
Walk, bike, or skateboard around the block
Count to 10 slowly and repeat
Dance
Journal
Write down 10 things you’re grateful for
Doodle, draw, color, or Zentangle
Chew a piece of gum
Watch a funny video on YouTube
Punch a pillow
Slow, deep breathing (I like the “breathe bubble on the Calm app.)
Read an inspirational quote
Spend time with your pets
Do 20 jumping jacks
Do something nice for someone else
Sit in the sun
Visualize a safe, comforting place
Pick some flowers (or pinecones or leaves or seashells or rocks)
Give yourself a neck massage
Take a shower
Kick a soccer ball
Diffuse essential oils or use scented lotions or candles (Bergamot, lavender, and yuzu are a few to try.)
Tend your garden; water and talk to your plants
Hug a loved one
Knit
Savor a cup of decaffeinated tea or coffee
Repeat a mantra
Do a progressive relaxation exercise
Make a list of your worries and identify which you can do something about
Make your own list of ways to relieve stress
When you’re feeling stressed or anxious, it can be hard to think of effective, healthy coping strategies. Having a list of stress-relieving activities at hand can be very helpful. This way, you’re ready whenever your stress level spikes.
I find it’s helpful to have a variety of stress management strategies. You will need to use different strategies when you are at work, school, or home. Sometimes you have more time and other times you are limited. And, of course, we have personal preferences and all find different strategies more or less helpful.
To get started, you can choose a few of your favorite ideas from the list above, write them down, and add or subtract ideas as you try them.
You can also print a PDF of my 38 ways to de-stress quickly and hang it on your refrigerator or bathroom mirror. You want to have healthy coping strategies readily available, so you don’t have to think too much about it when stress is at hand. The more you practice them, the more automatic they will become.
This article was written by Sharon Martin and published at https://blogs.psychcentral.com/imperfect/2019/10/38-ways-to-relieve-stress-quickly/