The Truth About Stress
Simple Stress Relief Methods
1. Deep Breathing
Breathing all the way into your abdomen is great for stress relief — in fact, it may the best method because it’s fast and easy.
Use this technique to melt away stress anywhere you happen to be, and it’s great for stress relief at work.
Use these simple stress relief breathing tips:
- Breathe in deeply, protruding your abdomen as far out as possible.
- Exhale slowly, pulling your belly button in and up as far as possible.
- Take 4 -5 of these deep breaths at the time.
- Do the exercise several times a day, or as needed.
You will feel your muscles relax and release stored up tension in real-time as you exhale the stress away. Your mind will clear and focus will be easier as a result of this powerful relaxation technique.
Stress accumulates in your muscles and nervous system and is known to negatively affect your health and cause many diseases.
Physical exercise is proven to:
- Release accumulated stress and muscle tension
- Clear your mind
- Activate feel-good hormones
Walking is one of the best exercise methods I’ve found to relieve stress.
A 30-minute walk puts almost every muscle in your body into motion which brings about a host of positive effects — including the release of the hormones dopamine and serotonin.
These two natural chemicals give you a sense of well being and you’ll feel better as built-up tension naturally exits your body and mind.
Exercising 30 – 45 minutes several days a week will quickly become a simple way to relax, release built up stress, and improve every area of your health.
When the weather permits, I enjoy walking with my wife at the local walking track. When the weather isn’t so good, we get our cardio in the privacy of our home on our own exercise equipment.
Put down the remote and go for a walk to relieve stress.
3. Eat Healthy
Eating healthy is usually the last thing that comes to mind when we think of ways to relax, isn’t it?
In fact, when we are stressed out we usually reach for our favorite “comfort food”. And most of the foods we consider comforting actually makes the stress worse.
Automatically reaching for sugary snacks or alcohol gives us the illusion of relaxation. But it’s usually only an illusion because the relaxing effects of either quickly fade.
The only way to keep soothing feelings going is to use more of the same, which leads to all sorts of unhealthy situations.
The better option is to make a healthy diet with foods that promote brain chemistry and hormones to cope with stress naturally. When you’ve made these stress-busting foods part of your life, you will be more prone to reach for them when you’re stressed.
Here’s a great post for the best and worst foods to eat for stress.
Practicing meditation techniques not only reduces day to day stress but has a far-reaching impact on every part of your life.
Meditation is a gentle way to release pent up stress as you release unwanted thoughts, worries, and head chatter. A daily habit of 15-30 minutes will get you to releasing tension and stress before it has a chance build up.
But that’s not all learning to meditate can do for you. Here are just a few benefits of regular meditation:
- Increased ability to handle stressful situations
- A heightened sense of well being
- Richer relationships with people (even hard to get along with people)
- Improved memory
- Better focus
- Enhanced heart health
The thing to remember when it comes to stress and meditation is that it’s not a bandaid. The results come as a result of sustained and regular practice.
The time to start your own practice is now. You’ll find the benefits of learning the skills of meditation to reach into every part of your life.Stop Worrying
5. Stop Worrying
When it comes to stress and anxiety — worrying is the root of all evil!
Worrying quickly takes over your entire being and life as you mentally rehearse negative consequences.
Worry is always about one of these:
- Dredging up the past and attempting to change what happened or what was said. When we are worrying about the past we lose touch with the reality of the moment and mentally go into a hypnotic state of fantasy. This is a habit that’s hard to break, but the first step is to think about the absurdity of rehashing what you can’t speak to reality.
- Living in a fantasy world of what-ifs and what could have happened? This is also difficult to stop, but possible. If you are addicted to worrying about what could happen, it can seem like you are a failure if you don’t worry. But like living in the past, worrying about the future is an impossible waste of your time and energy.
When you release worry and live in the present moment, you will immediately find a stress relief method that works.
6. Curb Your Tongue
You are the first person to hear and absorb the words you speak, both internally and externally.
Are you speaking stress into your life?
Your words are forever because there is no way to bring them back once they have been spoken. Words are spoken outwardly or in your head and to yourself, both have a profound effect on how you think and perceive events.
Like other things we get in the habit of doing, changing how we think about situations and events takes time and dedication. However, once you understand for yourself the damage your words inflict and how they raise your stress levels all by themselves — you have the determination to curb your tongue.
Speak only words of confidence, encouragement, happiness, calmness, and good health every time you speak or think to yourself — to empower your life. And the lives you touch and come into contact with.
When it comes to stress relief methods that work, laughter is one of the best-kept secrets.
I don’t know why more people aren’t suggesting you try this natural stress remedy, but I can guarantee you that it works.
Immediately start your own stash of the absolute funniest movies you’ve ever seen.
If you don’t have any, go buy them. If you deal with chronic stress, they are going to work miracles for you.
When you’re uptight, stressed, worried, grieved, or mad – get ’em out. Laughter is truly the best medicine.
When you are laughing you are changing everything in your body, including built-up stress. You can’t be anything else when you are laughing — but laughing. It’s impossible to feel stress why you are laughing.
Don’t put it off, either. The moment you suspect stress is the time to watch a hilarious movie.
8. Write About It
Believe it or not, keeping a journal is one of the best ways to relieve your stress.
Just start writing anything that surfaces in your mind, and it doesn’t have to make sense, be politically correct, please your spouse, or even have punctuation.
You’ll find the best results when you are able to write your feelings and thoughts at about the same time every day. When journaling is a habit and close to on a schedule, your mind will expect it and getting personal will be easy.
Some people can find a few minutes of quiet early mornings, and others journal just before bed.
Either way works to keep stressful situations from hiding and burrowing deeper into your subconscious mind.
Make your journal a private affair for best results.
9. Stay Grateful
You can not be grateful and worried or stressed at the same time. Try it for yourself — it won’t work!
To tell you the truth, having a mindset of gratefulness is a learned skill. However, learning the skill of gratitude goes deep into your life and subconscious to change who you are and how you react to life.
A simple way to get started is to start practicing gratitude before you get out of bed every morning.
You may need to put a note on the alarm clock to remind yourself, but make it a habit to stop and think of 3 simple things you have to be grateful for this day.
Do it before your feet hit the floor every day.
Sometimes they are as simple as I woke up, or I have something for breakfast? The more you practice though, the more you will find you have to be thankful for.
After a couple of weeks, you will find yourself stopping to count your blessings anytime and anyplace where situations threaten to overwhelm or overextend you.
10. Coloring Your Way to Stress Relief
Truth time! The last time I colored may have been as a small child?
However, stress relief coloring books for adults continues to be a popular remedy. I don’t question the authenticity of process at all — I’ve just not tried it.
I do assume that it could be great therapy for stress though. I can see how coloring could be a form of deep meditation, and any meditation technique is great for stress relief.
Life is a box of colors — what colors are you choosing?
11. Read The Bible
A habit of reading from your bible for 10 minutes or more every morning will set you up to defeat stress as it comes.
Reading the bible a little each day opens up your mind to new ways and techniques to manage stress.
If you haven’t been reading the Bible start anywhere, but Proverbs and Psalms are two great books for learning about stress relief.
The bible will teach you about acceptance, forgiveness, and tolerance; three foolproof methods to relieve stress in your life.
And there are enough Bible translations these days that no one should have any trouble understanding what it’s about and saying.
Stressed out is more than a cliché. It’s the state of health our society finds itself in today.
Most modern-day diseases can be linked to stress, and it’s the last thing we think about when we’re wondering why things aren’t going as well as we’d like.
The truth is that this list could go on for days. Other common ways people find to relieve stress include but aren’t limited to:
- Reading affirmations and quotes
- Playing sports and going to the gym
- Using stress relief balls
- Finding hobbies they can become immersed in
- Going Fishing
- Working in vegetable and flower gardens
Take these tips seriously and make them part of your lifestyle, because they are the best stress relief methods that work.
What about you? What methods are you using now for anxiety relief? Tell us how you’re dealing with anxiety attacks in the comments below.
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