13 Strategies to Immediately Relieve Stress
We’ve all been there – the sudden fluttering in your chest, the glasses you scanned the room for while they sat atop your head, the strange vivid dreams you’ve been experiencing? These are all indicators you may be dealing with higher levels of stress than usual. While there are many ways to lessen the effects of a stressful lifestyle, we can all benefit from learning new strategies to immediately relieve stress when it hits. Read on for 13 strategies to immediately relieve stress to add to your stress management arsenal.
1. Take a break.
One of the simplest ways to combat stress when levels run high is to take a breather. Whether that means refocusing your attention on slow breathing, going for a walk or run, or taking part in something you enjoy doing, it’s important to be mindful of stress responses in the body and interrupt stressful situations when possible.
2. Find nature.
Getting in a dose of fresh air and vitamin D can quickly relieve stress levels. Take a trip to the backyard and enjoy the sounds of the leaves rustling and birds chirping, bring a picnic to a local park or find a hiking trail.
3. Deep breathing.
Due to our inherent fight-or-flight response, stress can cause shallow breathing, leading to feelings of chest tightness (also a reported symptom of covid-19). Slow, deep breathing disrupts this stress response. Focus on the expansion and compression of your belly and diaphragm and aim for a few deep breaths per minute.
4. TFT tapping.
TFT tapping uses a combination of acupressure and affirmations to relieve stress. This can be a simple way to refocus your attention and introduce moments of mindfulness to your life. Dr. Diane was trained by the originator of this technique, Roger Callahan. Meet her virtually to learn this method of stress relief and see your stress levels improve. Learn more about TFT tapping.
5. Situation reframing.
It’s easy to lose perspective during stressful times. Instead of being disappointed about being unable to leave the house, try reframing the situation by recasting it as a conscious decision. For example, you might say: I am choosing to protect myself and others by staying inside. Regaining a feeling of control over a situation can quickly ease feelings of anxiety.
6. Practice gratitude.
Take a moment to note some things you are grateful for. It’s easy to lose sight of the value of supportive friends or your family’s health when stressed out.
7. Write it down.
Writing about feelings is cathartic. Let your thoughts flow without judgement. No one will read this but you. Writing can decrease rumination (repeated dwelling on certain thoughts) and help you make sense of feelings.
8. Reach out to others.
Now is a great time to connect with others via phone or video chats. Check-in with friends and family or attend virtual support groups. Though apart, we are connected more than ever before through common experiences that we can share at the touch of a button.
9. Broaden your perspective.
You are not alone. Many people are having the same experiences as you. Share your struggles with others and offer to help out friends and neighbors if possible. Providing value to others can help you feel connected and get you out of your head.
10. Be kind to yourself.
Forgetfulness, lack of attention, and short-temperedness are all normal during times of stress. Forgive yourself for mistakes and move on. The next minute, hour or day are all chances to start anew. As routines and social norms are upended, we can all benefit from less rigidity in our lives. And remember, we are all in this together – show compassion to others.
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11. Bach Flowers.
These essences are a homeopathic remedy that use frequencies emitted by flowers to decrease feelings of stress and anxiety. Different varieties of flower essences were found to match the frequencies of specific emotions. Bach Flowers do not interfere with medication. Their best-selling Rescue Remedy is available to help when you are overwhelmed by stress.
12. Inner Balance by Heartmath.
Inner Balance uses a sensor to provide biofeedback, giving you direct insight into how your nervous system responds to your mental health in real time. Use this in addition to the offered guided meditations and coaching to reduce stress.
13. Neurofeedback Devices.
Neurofeedback is a therapy that assesses brainwave activity and uses sounds or visual signals to retrain the brain for optimum functioning. FDA approved CES devices can help combat stress, anxiety, improve sleep and do not have any side effects.
Sudden bouts of anxiety can be frightening when you’re not sure how to handle them. These strategies will help you decrease stress the next time feelings of anxiety set in. Give these tips a try to finally breathe a sigh of relief – and if you find that you need more than these 13 strategies to relieve stress, please contact us for help. There is a way!®