Get Your Stress Under Control
Chronic stress does more harm than we think—it impacts our sleep schedule and is a well-known detriment to physical health. Though it’s scary to think about the long-term effects, you can work to get those stress levels under control. We’ve rounded up 20 tips to help alleviate your anxieties.
1. Get Enough Sleep
A better lifestyle is one of the first steps to balancing stress. Though it’s easier said than done, a proper night’s sleep regulates stress levels, improves immunity, and even helps weight loss management. Most adults need at least seven hours of sleep a night, so make sure you turn out the lights a little early.
2. Indulge in a Balanced Diet
We all know the benefits of a balanced diet, but not everyone knows its impact on stress. Studies show that foods like whole grains, nuts, and leafy greens not only impact our overall health but also contribute to significantly lower stress levels.
3. Self-Affirmation
It’s easy to slip into a cycle of self-loathing, but all that negative talk weighs us down. Self-affirmation or even a gratitude journal shifts our mindset and lets us focus on the good in our lives. It won’t come easy, but it’ll be worth it.
4. Mindful Breathing Exercises
Mindful breathing is a popular practice among stressed individuals. In just a few minutes, the right technique calms the brain and brings you down from any anxiety-induced highs. Even better, online exercises and guided mobile apps can help target specific areas of stress.
5. Count Backwards
It seems small but those tiny gestures do more than we think. Counting backward gives the brain something to focus on instead of anxious thoughts. When you count backwards to ten and back again, you’ll likely find your breathing slows and that tycoon of thoughts slowly dissipates.
6. Better Time Management
Sometimes we fall into a familiar routine, one that’s far more damaging than we think—poor time management. To-do lists, delegation, and learning how to say no are all cornerstones of reduced stress. By focusing on realistic goals, you avoid the anxieties that come with multitasking and procrastination.
7. Sensory Grounding
5-4-3-2-1 is a well-known grounding technique. The idea is that you take a few breaths before relying on each of the five senses to ground yourself. After your breathing, focus on five things you can see, four things you can touch, three things you can hear, two things you can smell, and then one thing you can taste.
8. Cut Back on Screen Time
Doom scrolling is the scourge of a healthy mind. Even though it seems like a useful distraction, all that blue light is nothing more than a stress contributor. Studies show that people constantly on their phones have higher levels of perpetual stress than those who take frequent breaks.
9. Get Yourself a Hug
No, seriously! Physical touch does wonders for our brain and body, so don’t be afraid to embrace your loved ones. A good, long hug slows our heart rate, reduces stress, and makes us feel safe.
10. Welcome in Your Hobbies
We know life is busy, but that’s no reason to negate hobbies. Indulging in what you truly love, especially something creative, can boost your mood. It also helps retain your focus, pulling you away from everyday stress and allowing you to focus on the canvas in front of you.
11. Don’t Procrastinate
We touched a bit on procrastination, but it deserves its own reminder. Don’t put stuff off until the last minute. There’s nothing worse for preexisting stress than a last-minute scramble to get things done—or the guilt of knowing we should’ve done it earlier.
12. Spend Time with Loved Ones
Whether it’s a movie night with your best four-legged friend or a pub night with the girls, social interaction benefits mood. Spending time with loved ones reduces stress and also boosts our self-confidence, so pick up the phone and schedule a night out!
13. Crank Some Tunes
Music does so much more than elevate our workout; it calms us down and regulates our stress levels. While it’s not a permanent solution to chronic stress, it’s a tried-and-true method that lowers our heart rate and preps us for a good night’s sleep.
14. Enjoy the Great Outdoors
With so much to do and see outdoors, there’s hardly any time to feel stressed! Nature walks or even a simple park visit can pause our anxieties. Time outside brings a welcome dose of vitamin D, improves overall mood, and also helps reach daily step goals.
Dariusz Staniszewski on Pexels
15. Try Aromatherapy
You might have thought aromatherapy was hocus pocus, but it’s actually a proven method for stress reduction. Studies show it reduces anxiety and helps calm the nerves—however, it depends on the method. Diffusion, for example, can take several days before you see results whereas direct inhalation works in just a few minutes.
16. Break Out the Journal
It’s overwhelming when our thoughts spiral out of control, but do you know what helps trap them? A handy journal! Scribbling them onto paper relieves stress by shining a spotlight on our mindset; it provides insight into any negative self-talk, our priorities, and our biggest stressors. You’ll have a better understanding of what bothers you when it’s right in front of you.
17. Look at Your Priorities
Stress impacts self-care, sometimes to the point of non-existence. You deserve a little TLC, so prioritize taking care of yourself. From a good home-cooked meal to a relaxing bubble bath, make more time for yourself.
18. Guided Visualization
There’s nothing wrong with a little daydreaming now and then. In fact, you can think of guided visualization as a structured kind of daydreaming, and studies prove its effectiveness in reducing anxiety and stress levels. Guided imagery can also help relieve pain and has even helped people kick smoking.
19. Consider Supplements
Sometimes stress boils down to our vitamin intake. More research is needed to establish their efficacy, but supplements can help regulate stress levels. Speak with your doctor about whether options like magnesium, or B vitamins can help.
Supliful - Supplements On Demand on Unsplash
20. See a Therapist
It’s important to understand the very real dangers of chronic stress. Yes, it affects mental health, but it’s also linked to severe physical problems like heart disease, type 2 diabetes, and higher blood pressure. Not only that, chronic stress also impedes proper sleep, which comes with its own list of complications. If your stress levels impact daily life, it might be time to seek professional guidance.
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