How should i relieve my stress

Is your stomach tight, cramped, or aching? Are your hands or jaw clenched? Observe your breath. Is your breathing shallow? Place one hand on your belly, the other on your chest.

Watch your hands rise and fall with each breath. Your body works hard and drains your immune system. Externally, however, people respond to stress in different ways. Overexcited stress response: If you tend to become angry, agitated, overly emotional, or keyed up under stress, you will respond best to stress relief activities that quiet you down. Underexcited stress response: If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energizing.

Do you freeze when under stress? The immobilization stress response is often associated with a past history of trauma.

When faced with stressful situations, you may find yourself totally stuck and unable to take action. Physical movement that engages both your arms and legs, such as walking, swimming, running, dancing, climbing, or tai chi, can be particularly helpful.

As you move, focus on your body and the sensations you feel in your limbs rather than on your thoughts. To use your senses to quickly relieve stress, you first need to identify the sensory experiences that work best for you. This can require some experimentation. As you employ different senses, note how quickly your stress levels drop. And be as precise as possible. What is the specific kind of sound or type of movement that affects you the most?

The examples listed below are intended to be a jumping-off point. Let your imagination run free and come up with additional things to try.

Slowly savoring a favorite treat can be very relaxing, but mindless eating will only add to your stress and your waistline. The key is to indulge your sense of taste mindfully and in moderation.

As strange as it may sound, vocal toning is a special technique that reduces the stress hormones adrenaline and cortisol. Try sneaking off to a quiet place to spend a few minutes toning before a meeting with your boss and see how much more relaxed and focused you feel. It works by exercising the tiny muscles of the inner ear that help you detect the higher frequencies of human speech that impart emotion and tell you what someone is really trying to say.

Experiment by changing the pitch and volume until you experience a pleasant vibration in your face and, eventually, your heart and stomach. Having trouble identifying sensory techniques that work for you? Look for inspiration around you, from your sights as you go about your day to memories from your past.

Think back to what you did as a child to calm down. If you had a blanket or stuffed toy, you might benefit from tactile stimulation.

Try tying a textured scarf around your neck before an appointment or keeping a piece of soft suede in your pocket. Watch others. Observing how others deal with stress can give you valuable insight.

Baseball players often pop gum before going up to bat. Singers often chat up the crowd before performing. Ask people you know how they stay focused under pressure. Think back to what your parents did to blow off steam. Did your mother feel more relaxed after a long walk?

Did your father work in the yard after a hard day? The power of imagination. Once drawing upon your sensory toolbox becomes habit, try simply imagining vivid sensations when stress strikes. Taking a short hiatus from the television, computer, and cell phone will give you insight on what your senses respond to best. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature.

Think of the process like learning to drive or play golf. Don't expect it to be empty at the end of the day. Get tips on how to manage your time better. Try writing down 3 things that went well, or for which you're grateful, at the end of every day. In this audio guide, a doctor helps you to replace negative thoughts with more positive thinking. Changing a difficult situation isn't always possible.

Try to concentrate on the things you do have control over. In this audio guide, a doctor explains what you can do to give yourself the best chance of a good night's sleep. Page last reviewed: 20 November Next review due: 20 November What you can do to address stress These are Professor Cooper's top 10 stress-busting suggestions: Be active Exercise won't make your stress disappear, but it will reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly.

Get started with exercise Take control There's a solution to any problem. Get tips on how to manage your time Connect with people A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way.

Have some 'me time' Here in the UK, we work the longest hours in Europe, meaning we often don't spend enough time doing things we really enjoy. Challenge yourself Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, helps build confidence.

Find out more about giving for mental wellbeing Work smarter, not harder Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference.

Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball. Close Your Eyes Take a quick break from a busy office or a chaotic household by just lowering your eyelids. Squeeze a Stress Ball On days when you want to strangle a coworker, your roommate, or the driver in the next lane, squeeze a stress ball instead.

Try Progressive Relaxation Anxious? Just squeeze, release, and repeat. Progressive relaxation involves tensing the muscles in one body part at a time to achieve a state of calm. The method also used by actors is a great way to help fall asleep. Be Alone Five minutes of alone time can help you collect your thoughts and clear your head. Get Organized Clutter could be contributing to your stress. Take a few minutes to reorganize your desk or table, or wherever you are , leaving just what you need on top.

Do Some Yoga Put your feet up—against the wall, of course. The Vipariti Kirani yoga pose involves lying on the floor and resting the legs up against a wall. Not only does it give the body a good stretch, but it helps create peace of mind, too. Eat Some Chocolate Just a square about 1. Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism.

Meditate Five minutes of peace is all it takes to reap the benefits of meditation. Find a comfortable spot in a quiet place, focus on your breath, and feel those anxieties start to disappear.