Stress is a complex phenomenon. The right amount of it can keep you cautious to steer through with a task. However, excess of it has detrimental health effects that show on your mind and body. Some behavioural symptoms of stress include worry, irritability, anger, lack of focus, and even depressed mood. This mental health issue also shows on the body in the form of an upset stomach, headache, tense muscles, sleep disturbance, and weight gain or loss. To protect yourself from these, you need techniques that help you relieve stress. Fortunately, there are many. Some give quick results, while others take a long time but give long-lasting results.
Quick Techniques To Manage Stress
There are stressful moments when you need calm instantly. Here are some short-term stress relieving techniques that can help:
1. Just Breathe
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Many times, worrying about the future or thinking about the past can leave you stressed out. Here, you need a moment to get back to the present. And what better way to do that than to use your breath as a tool?
- Just sit comfortably on a chair or anywhere you want.
- Close your eyes.
- Breathe deeply and count to 4.
- Hold the breath for 7 counts.
- Gently exhale while counting till 8.
This is the 4-7-8 breathing rule. Repeat 4-5 times and feel the difference.
Also read: 5 Stress-Busting Breathing Exercises You Must Give A Try
2. Drink Herbal Tea
When stressed out, why not take a couple of minutes to make a stress-relieving beverage for yourself. Chamomile, jasmine, and matcha teas work well in such situations. Also, the mere act of brewing a warm cuppa tea can take your mind off the stressful situation.
3. Essential Oils
Just like sipping tea, inhaling certain essential oils work well in times of stress. Aromatherapy is a known technique that relieves stress, tension, and anxiety. Essential oils known to calm nerves include lavender, rose, chamomile, sandalwood, etc. Just put a few drops on a napkin or cotton bud and inhale to relieve stress.
4. Stretch & Relax
When stressed out, your muscles get tensed. Stretching can help a great deal with both. You do not need a whole room for this one. Just stretch your arms, legs, and neck to relieve all those tense knots across your body.
5. Write
If none of these work, you can always go the traditional way and pour out everything that is bothering you into your diary.
Also read: Stress Can Cause Weight Gain, Understand The Role of Cortisol Hormone
Long-Term Techniques To Manage Stress
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Let’s now look at some stress-relieving techniques that require time but give you long-lasting results:
1. Physical Activity
When you work out, your body releases endorphins – a known mood-uplifter. Also, exercise improves your overall well-being. Experts recommend at least 150 minutes of exercise per week.
2. Relaxing Activities
Many swear by the relaxing ability of techniques like Yoga and Tai Chi. Hence, you can include these in your daily routine or hunt for any newer one that works for you.
3. Meditation
This again takes a long time to master but is widely practiced for relieving stress, anxiety and improving overall well-being.
4. Sleep
Getting enough and proper sleep gives your brain the time to rewind and your body to repair. It is also one of the pillars of good mental health. Hence, take steps to improve your sleep hygiene for improving your overall mental health.
5. Talk
Social support is crucial for dealing with issues, including stress. Hence, surround yourself with supportive people who keep you happy. Also, communicate with them about your worries, whenever you feel the need.
Employ these techniques the next time you feel stressed out. If symptoms worsen, do consult a mental health professional for help.
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