At one point or another, we've all experienced stressful situations that can negatively impact our mental well-being. Both chronic stress and short-term stress can lead to serious health conditions, such as insomnia or depression. However, finding new ways to handle stress isn't always easy.
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Learning new coping mechanisms can assist you while navigating stressful situations and help reduce your symptoms. If you've been feeling stressed lately, consider giving these tension-relieving strategies a shot to help lower the impact of stress on your body.
Use Relaxation Techniques
You may experience a mixture of physical symptoms and emotional symptoms during stressful events. Utilizing relaxation techniques to help promote a calm, relaxed state could reduce this response in the body.
For example, trying breathwork can help you ground yourself in the moment and reshift your focus from negative thoughts. To do this, take deep breaths (from your abdominal area) and slowly repeat the process. Ideally, breathwork should be performed in a quiet space.
Similarly, mindfulness meditation can involve focusing on breathing and controlling your awareness of the situation. Mindfulness meditation is a great technique to use no matter where you are, enhancing calmness in stressful scenarios.
Physical Activity and Exercise as Stress Relievers
Reshifting your negative thoughts and feelings into a positive distraction like exercise can also be an effective stress-relieving tactic. Whether it's hitting the gym or running on the trail for miles, physical activity serves as a positive stress reliever. Even a short 20-minute outdoor walk can lead to reduced stress and lowered Cortisol levels in the body.
Our bodies produce more of a substance called endorphins during exercise,. The increased endorphins could boost your mood. Exercise has also been shown to improve alertness and concentration. During a difficult situation, take a break to exercise and reapproach the problem after your workout.
Build a Strong Support System & Foster Social Connections
Having a support system in place can provide a helping hand to turn to when you feel overwhelmed. Try reaching out to friends, family, and community members who can offer support and guidance. Visiting a friend or calling a family member can give you an opportunity to vent and seek physical support when needed.
There are many ways to build a strong support system to rely on in hard situations. For example, you might join a community organization or participate in local events to foster new social connections.
Practicing Time Management & Prioritization Skills
People with busy, hectic schedules can feel overworked and rushed. In fact, a heavy workload is one of the most common causes of chronic stress.
As such, using practical time management tools can make navigating busy schedules easier. Utilizing the technology available, such as reminder or calendar apps, can also help you practice time management. These popular time management apps are great places to start.
When faced with an endless list of tasks to complete, prioritize items based on importance. Consider each task you need to, evaluating the importance, urgency, and impact of each task. Additionally, creating lists and developing a management system can help reduce feelings of pressure and make each day easier to navigate.
Finding Creative Outlets and Hobbies
A self-care plan to benefit and enhance your mental well-being can include creative outlets and hobbies. Involving yourself in a hobby or creative project can serve as a healthy distraction from tense situations. Participating in hobbies can reduce your cortisol levels, a hormone that is often high in people with chronic stress.
You don't need to be an artistic person to find a creative outlet that improves your mental well-being. For example, creative outlets could include anything from coloring in an adult coloring book to reading a book outdoors alone. Hobbies that involve others, such as community involvement or organized sports, can also help improve social connections and thereby serve as an effective way to handle stress.
To explore new creative outlets, check out local classes in your community, such as painting classes or learning a new sport. Learning a new skill can help distract you from stressors while also challenging your brain to stay active.
Finding Your Effective Stress Management Techniques
Incorporating effective stress management techniques into your daily routine can significantly improve your mental well-being. From meditation practices to creative outlets to alleviate stress, many approaches can aid you in more effectively managing stress.
Remember that each person experiences tension differently, which means not all techniques will be effective for every person. As you try new approaches, remain patient until you find the stress management techniques that work best for your unique needs.
Interested in exploring more ways to mitigate tension in your life? Check out these calming foods to fight stress to add to your weekly meal plan and explore more stress-busting tips on the ActiveFit+ blog.