We all know that stress causes us to lose sleep, get irritated and tense, and lose motivation to unscramble aside. But is there a way to reduce the stress mentally in order to avoid physical symptoms? Yes! There are many different ways that you can decrease your overall stress level without driving yourself crazy. Take some time each day to meditate, connect with friends/family or enjoy a hobby.
1. Create a list of things that make you feel calm.
These are the things you need to do in order to help you unwind. Some examples include: writing in a journal, listening to music, watching your favorite movie, or having a bubble bath. Go up to your list and check off each activity as you complete it. This will provide structure for your day and help keep you on track.
2. Be positive about your day even if something stressful happens.
Be grateful that it wasn’t worse and use the experience to help build your character instead of letting it break you down emotionally or physically. For example if you get cut off on the road, take a deep breath and give yourself time to respond. If it still bothers you 20 minutes later, then go to your list of activities and work on #1. Remember that it’s just one day out of many to come.
3. Don’t procrastinate.
Take care of stressful things in the moment rather than putting them off for future self-guilt or feelings of stress that come from other people asking you about your unfinished tasks.
4. Get enough sleep.
When you’re tired, you tend to be irritable and stressed out. A good amount of sleep is essential for your overall well-being. You’ll also feel better if you get eight hours of good-quality sleep each night (7-9 hours is even better). Find out how much sleep you need to have, and avoid any naps or caffeine late in the day.
5. Eating healthy vitamins B and C are good for keeping stress levels down.
Vitamin B helps your body produce serotonin, a chemical that regulates moods in the brain which can help with anxiety and depression. Vitamin C can help with stress by boosting the body’s immune system.
6. Breathe!
Breathing properly is really important for your overall health. Deep breaths using the diaphragm and practicing controlled breathing will help keep your stress levels down while improving your mental focus and attitude. Try this deep breathing exercise:
Sit straight and still in your chair, feet on the floor, hands on your lap.
Place one hand on your stomach and the other on your chest.
Inhale slowly through your nose, keeping your mouth closed.
As you inhale, put more emphasis on pushing out your stomach than you do on expanding your chest. Don’t push all the air out of your lungs; keep some air in there at all times.
As soon as you feel like you can’t breathe in anymore, stop for a moment and hold it for a few seconds.
Exhale slowly through your nose, again pushing out more from the stomach than the chest, but this time try to let all the air out of your lungs until no more will come out.
Use your diaphragm to push the air out of your lungs, and don’t tense up your shoulders.
Practice until you can do it in a single breath and still keep some air in your lungs at all times.
7. Learn to say no.
Learn to say no by not worrying about pleasing other people if it’s not in your best interests. Say no when you’re too busy, when you’re afraid, or when someone is pushing you too hard. Make sure that saying yes is worth the time and effort it will take from you.
8. Take a hot shower or bath with Epsom salts and essential oils (lavender or sandalwood).
The hot shower or bath with Epsom salts and essential oils can help you unwind and reduce anxiety, stimulating your senses and relaxing the body.
9. Cast a love spell over someone.
If it’s someone you’re interested in, or someone important to your life, think about their perfect qualities, such as kindness, loyalty, caring and desire for you. Then write them a love letter telling them just how much you love them. This way they’ll be reminded of how special they are to you each day . . . all year round!
10. Sit in a chair with a pillow for support to relax the spine
Take deep breaths; blow out through your mouth (the equivalent of blowing out candles). Think about yourself and what you need to do to reduce stress.
Let go of the tension in your body (like blowing up balloons).
Keep breathing deeply and relax for a few minutes.
Take some deep breaths before you walk out of the house, work or anywhere else where you have to “act” like everything is ok even if inside you feel stressed. This helps your mind focus on something other than whatever it is that’s been stressing you out. It helps with anxiety to keep calm and breathe normally through your nose. It’s amazing how breathing can distract one from anything else that may be going on around them.
