Stress Relief Techniques
Stress management is crucial for health because chronic stress can have significant negative effects on both physical and mental well-being. By implementing stress management techniques, you can mitigate the detrimental effects of stress and promote better overall health and well-being. Here are some fun stress management techniques that use multiple parts of the brain:
Yoga
Qi gong
Dancing
Hiking
Acupuncture or acupressure to balance the body
Massage - either self-massage or get a massage
Breath-work
Mindfulness, meditation, and grounding exercises like positive affirmations and mantras
Making time for art and creativity
Eat a small amount of dark chocolate – Research shows it is a good stress relief (especially for women)
Take a Walk with a Friend. Enjoy a conversation and walk the dog if you have one. Get out in the sun and even walk the beach barefoot if possible.
Journal three things that made you happy each day
Sing to Music-this will positively affect your vagus nerve which will put you into the parasympathetic rest and digest state
Reduce Caffeine Intake- soda, coffee or black tea. Drink green tea for a more calming effect and still get the heighten focus. Do not drink green tea at night. Consuming too much caffeine, in general, can make you more emotionally reactive to stress.
Play some soft music and take care of a task you have been putting off.
Use an Phone App that promotes mindfulness, encourages stretch breaks, or sends positive reminders
Headspace - Headspace is a comprehensive meditation app, with guided and unguided meditations to help you through all phases of your life.
Stop, Breathe & Think - The guided meditations cover a range of goals, and are constructed to help you take some time out and concentrate on yourself.
Calm - With stunning backgrounds that you can stare at for ages, and a range of meditations.
Happify - Happify is grounded in the fields of positive psychology, mindfulness and cognitive behavioral therapy.
Pacifica - Pacifica is based on cognitive behavioral therapy and meditation, and has some great benefits, like tracking your mood and your health, daily goals, and a thought diary.
Mindshift - Designed primarily for teens and young adults, Mindshift focuses on issues that cause stress and anxiety within that age group.
Self-Help for Anxiety Management - Designed to help you learn more about your anxiety, build your own anxiety toolkit, and tailor your self-help to your own life.
Colorfy - A mindfulness digital coloring book
Breathe2relax - A fantastic tool for tracking your breathing.
7 Cups - a fantastic tool for when you just need someone to talk to. Trained active listeners are available to chat with you via text or online, and to be there to help you through difficult times.
Digipill - offers guided relaxation and methods for approaching real life problems, from quitting smoking and sleeping better to reducing anxiety and beating stress.
Helpful Tips:
Turn off your cellphone or put it on airplane mode as much as possible
Chew your food thoroughly before swallowing, eat in a place that is calming without interference or television. Eat with the family and enjoy light conversation
Make a list of the things that must get done and do them right away. Procrastination creates stress.
Say no to requests that are not going to be beneficial to your health or stress level
Don’t be afraid to ask for help
Set goals that are achievable and simple, and celebrate small successes
