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Stress is sneaky. It can curl up inside you and grow like a Chia Pet until all the sprouts have grown out of control.
Sometimes, it manifests into physical symptoms, like temporary hives, one-day headaches, or long-term weight gain. One way to manage stress is to reset your body and mind.
Ways to calm stress:
Acknowledge your stress
Facing stress is an opportunity to grow and build resilience. Your brain is trying to learn from the experience so you can handle it differently and more efficiently next time.
Consider whether your stress is a buildup or related to a more long-term issue. If it’s unrelated to anything, maybe it’s a sign your mind and body need a break.
If it’s tied to a more long-term problem you can’t immediately solve, try another one of the quick relaxer tips below.
Talk it out
Talking with a friend provides social support, which may help lower your stress level. If you do reach out to a friend, be sure to express your thanks and return the favor when they ask! Talking to yourself, especially positive self-talk, is a form of exerting self-control over negative emotions.
However, don’t feel you must limit yourself to just 10 minutes. If you find lengthy, deeper discussions more productive, practice that instead.
Do 4-7-8 breathing
The 4-7-8 breathing method is a powerful trick that gives your body a boost of oxygen. Deep breathing is an effective way to reduce anxiety, stress, and depression.
Write it down
Writing down what you’re stressed about may help you focus your thoughts on the positive or ways to tackle the negative. It may help transfer your internalized stress to an external object.
Treat this method as a way of taking notes without derailing your whole workday. Keep these notes, either physical or digital, on hand to check for patterns to see if there’s a deeper reason behind your stress.
Don’t worry about being poetic, grammatical or spelling errors, or length. Just focus on getting your thoughts written down or typed out.
Go on a walk
Walking can help you escape a stressful situation or environment. It also helps your body release endorphins, the hormones that make you feel good.
Think of walking as moving meditation. A few laps around the block or office may help you forget previous tension and relax so you return to your task or situation with a clearer mind.
Stretch at your desk
It’s incredibly important to take breaks, even when you feel like you’re in a rush to complete your task. If you work at a desk, you can still stretch by sitting for 5 minutes without intervention or while multitasking. Along with boosted performance, stretching may help with discomfort and work-related pain or injuries.
Exercise, but make it daily
We mentioned walking earlier, but that was just a quick break. Routine exercise may help improve how your body uses oxygen and help you cope with stressful situations.
The benefits of working out build up over time. You may be able to feel the difference as you stick to your routine.
The American Heart Association (AHA) recommends getting at least 150 minutes (30 minutes for 5 days) of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity weekly — or a combination of both.
If you’re new to exercise, don’t worry about meeting these numbers. Focus on what you can do right now. You can even set the AHA’s recommendations as your goal.
Take a warm bath
Warm water helps release endorphins and increase blood flow to your skin. Test the water before you step in to make sure it’s not scalding but a comfortable temperature.
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