Discover a range of strategies to help you handle stress, from easy daily self-care practices to more sustainable methods for avoiding stress in the future.
How To Reduce Stress Simply
Navigating through life's challenges can often feel like a daunting task, especially when it seems like everything is spiraling out of control. In those overwhelming moments, I have used the techniques listed below to help me regain my footing and find my way through the storm.
1. Breathing Exercises
Deep breath in, deep breath out - a timeless mantra we've all heard. But here's a therapeutic breathwork I've discovered through my years of stress management.
Find a (mostly) quiet spot, close your eyes, and take a slow, deep inhale for a count of 6 through your nose. Feel your lungs expand with air, then exhale slowly for 6 seconds, releasing all the air from your lungs. Think of a balloon inflating and deflating. Repeat this two more times, focusing on expelling any lingering breath and bringing in new oxygen to your lungs. Then sit for a few moments, eyes closed. I focus on being present and listening to my surroundings and noticing the sounds I hear, then slowly I will open my eyes and take notice of all the objects in my room.
While there are various breathing methods out there, I've found this routine particularly beneficial in preparing me for the day ahead. It helps me practice staying in the present, and it aids in emotional regulation, clarity of thought, and reducing stress and anxiety levels.
Enhancing the benefits of breathwork in managing stress and anxiety can be achieved by practicing these exercises in a Hyperbaric Chamber. Renowned for its array of physical advantages, hyperbaric chambers also offer significant mental health benefits.
2. Take a Walk - Get moving
Engaging in physical activity is a well-known stress reliever, and for good reason. Taking a stroll, whether around your neighborhood or simply dancing in your kitchen, can work wonders in lifting your spirits and boosting those feel-good endorphins. The beauty of it all? You don't need an audience - just let loose and let your body move freely, allowing your soul to take the lead. Aim for at least 20 minutes of activity to truly harness the power of those mood-boosting endorphins.
3. Practice Gratitude
At first glance, it may seem trivial, but embracing gratitude has had a profound impact on my mental well-being. I make it a habit to express thanks in the morning and before bed, recognizing the blessings of my life no matter how small they seem. This simple practice not only cultivates love and humility within us but also offers a fresh perspective on our life circumstances. Consistently incorporating gratitude into our daily routine can infuse our minds with joy, leading to a positive shift in our thought patterns.
4. Self-care
It may seem simple, but those dealing with chronic anxiety often overlook basic self-care tasks like eating well, getting enough sleep, and taking care of themselves.
Remember to listen to what your body needs, grab a snack, take a nap, and don't forget to shower. These seem like such small tasks, but chronically stressed-out people can easily forget to make sure to take care of themselves.
Prioritize early bedtimes and unplug from electronics (even though it can be challenging) as quality sleep plays a significant role in managing stress throughout the day. Ever felt so exhausted that every little thing irritates you? Trust me, I've been there. Giving yourself the gift of rest can make a world of difference!
Consider trying out the Theta Chamber for creating new neural pathways. This innovative tool not only supports individuals dealing with challenges like PTSD, ADHD, and anxiety but also provides a restorative effect helping patients to calm down and enjoy deep sleep. This can assist you in gaining mastery over the smaller daily tasks that collectively make a significant impact!
5. Emotional Reset
Many of us never learned how to effectively manage our emotions. It's crucial to take a moment to connect with yourself, uncovering the root of your stress and the emotions lying beneath the surface. Anger often masks deeper feelings like sadness, embarrassment, or frustration, so it's essential to delve into the core of your emotions. Conducting this introspective check-in allows you to acknowledge the truth of your feelings. Permit yourself to not be perfect. Embrace the challenges you're facing with compassion and self-love, recognizing that you deserve kindness and understanding in navigating through difficult emotions. After all, who else will offer you the grace you need but yourself?
6. Set forth plans
After addressing the initial stress responses, it's time to map out a plan. Jot it down, create a calendar, and prioritize tasks from most to least important (remember to prioritize self-care first!). Take each step one at a time – trying to tackle everything at once is like staring at a mountain, only adding to your stress. Remember the wise words of Rumi, "If all you can do is crawl, start crawling."
So, whether the task is big or small, just take that first step. As you start completing each task, you'll feel the weight lifting off your shoulders one by one.
7. Clean
I'm not suggesting a deep clean of your entire house, but rather starting with small tasks one at a time. Wash a few dishes, fold some laundry - the key is progress over perfection. I used to meticulously clean dishes before loading the dishwasher, but now I simply toss them in when I'm pressed for time. The important thing is getting it done, not how perfectly it's done. Sometimes I even haphazardly stuff clothes into drawers. Striving for perfection and doing things the "right" way can hold us back. This approach is especially helpful for those, like me, who struggle with executive function. It has drastically shifted my perspective on chores. As they say, a tidy space can alleviate stress because it's something you have control over.
8. Laughter
Having a good laugh is truly a powerful remedy. Whether it's from enjoying stand-up comedy, playing with pets, or sharing moments with loved ones, laughter has a way of lightening the load of stress. Engaging in comedy shows, and podcasts, or simply incorporating playfulness into your routine can uplift your spirits and bring a sense of joy into your life. Laughter truly is a magical elixir for the soul.
9. Bath Time and Aromatherapy
Indulging in a luxurious bath at the end of a long, stressful day is a soothing experience that can help you unwind and relax. Immerse yourself in a bubble bath while listening to calming sounds, like classical music, to ease your mind. The calming scents of lavender and chamomile have been known for their stress-reducing properties, promoting a tranquil and relaxed state. Enhance your bath time routine by adding a few drops of lavender essential oil, allowing you to emerge feeling refreshed and ready to rest peacefully.
10. Meditation
This particular practice can be quite challenging for many, but I can attest from personal experience that it stands out as the most potent stress-reducing technique I have in my arsenal. While I may not engage in meditation daily, I make a conscious effort to turn to it when the weight of stress feels particularly heavy. Just dedicating 5-10 minutes to focused breathing and clearing the mind can yield a multitude of benefits in alleviating stress, which is why it comes highly recommended time and time again. I have found that incorporating meditation into my morning and evening routines helps me declutter my mind, find inner balance, and regulate my nervous system. For those embarking on a meditation journey, consider exploring alternative options like Brain Tap, which harnesses various modalities to guide you through the process so you don't feel lost.
Managing Your Stress on Your Own
Ultimately, the aim is to seize command of the aspects within your reach, no matter how minute they may seem. Refrain from being overly critical of yourself, and bestow upon yourself the tenderness, care, and kindness that you rightfully deserve for giving your all. May these strategies aid you in attaining a more balanced and serene existence, free from the burdens of stress.
