Stress Reducing Therapies

In today’s world, everyone is talking about stress. Right from a young child to a well-grown adult expressing in their own words that they are going through stress.

What is stress? In layman’s language, anything that causes one discomfort or any unpleasant feeling of un-easiness, which brings about in-equilibrium in, their overall well-being is said to be stress. Our overall well-being is divided into four aspects, physical well-being, mental well-being, emotional well-being, and social well-being. In psychology, we refer to stress when there is an imbalance in any of these four aspects of well-being.

Each of us strives to have these four aspects in place to attain Holistic well-being. Let’s take a look a little more in-depth to understand what each of these dimensions is all about.

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Mental Health

Mental health refers to a state of well-being and the ability

From minor challenges to major crises, stress is part of life. And while you can't always control your circumstances, you can control how you respond to them. When stress becomes overwhelming or chronic, it can affect your well-being. That's why it's essential to have effective stress relievers that can calm your mind and body.

Some effective stress management techniques include:

·        Guided imagery

·        Meditation

·        Progressive muscle relaxation

·        Deep breathing

·        Going for a walk

·        Hugs

·        Aromatherapy

·        Creativity

·        Healthy diet

·        Stress relief supplements

·        Leisure activities

·        Positive self-talk

·        Yoga

·        Gratitude

·        Exercise

·        Evaluating priorities

·        Social support

·        Eliminating stressors

Fast-Acting Stress Relief Strategies

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What strategies can relieve stress quickly?

Several helpful techniques, such as deep breathing and meditation, are fast-acting tools that you can do anywhere, anytime.

 Whether you're about to be interviewed for a job or you're feeling overwhelmed by your child's behavior at the playground, it's important to have some stress reduction tools that can lower your stress right now.

The best short-term strategies:

·        Can be performed anywhere

·        Take very little practice to master

·        Are free

·        Provide immediate relief

·        Try Stress Relief Supplements

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Some vitamins and supplements may have benefits for stress relief. What vitamins help with stress?

A daily multivitamin may help address nutritional deficits and ensure you get the necessary vitamins and minerals to feel your best. Other supplements that may help relieve stress include:

Melatonin: This natural hormone can help regulate your body's circadian rhythm. Improving sleep can help you feel less stressed.11

Ashwagandha: This adaptogenic herb is thought to help improve the body's resilience to mental and physical stress.12

L-theanine: This amino acid has been shown to help reduce stress, promote relaxation, and improve sleep quality.13

B vitamins: Some research indicates that B vitamins may help lower homocysteine levels, reduce stress, and improve mood.

*Readers are to note that medical advice is recommended before trying any medication.

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Make Time for Leisure Activities

Leisure activities can be a wonderful way to relieve stress.15 Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.

But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you'll perform better, which means leisure time may make your work time more efficient.

Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.

Develop a Positive Self-Talk Habit

The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren't helpful. If you're constantly thinking things like, "I don't have time for this, "and "I can't stand this," you'll stress yourself out.

It's important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.

Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.

Practice Yoga

Yoga combines physical movement, meditation, light exercise, and controlled breathing—all of which provide excellent stressrelief.16

And while you're likely to reap immediate benefits from a single yoga session, you're likely to receive long-term benefits if you incorporate it into your life in a consistent way.  

Yoga offers a variety of physical, psychological, and spiritual benefits. To get started, you might take a class, enroll in an online program, or use an app to help you begin practicing.

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Express Gratitude

Gratitude helps you recognize all the things you have to be thankful for. Whether you're grateful for a sunny day or thankful you arrived at work safely, think about all the good things you have in life.

Gratitude also reminds you of all of there sources you have to cope with stress, which can be quite empowering.

Studies also show grateful people enjoy better mental health, lower stress, and a better quality of life.

So whether you decide to make it a habit to identify what you're grateful for as you sit around the dinner table or you decide to write down three things you're grateful for in a gratitude journal every day, make gratitude a regular habit.

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Prioritize Exercise

Physical activity is key to managing stress and improving mental health.17 And the best news is, many different kinds of activities can reduce your stress.

Join a gym, take a class, or exercise outside. Keep in mind that there are many different ways to get more physical activity in your day too.

Walking, strength training, kayaking, hiking, and spin classes are just a few examples of ways to relieve stress.

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Problem-Focused Coping Stress Relief.

Most stress relievers focus on changing your emotions. But sometimes, you won't necessarily get relief until you change the environment.

This is referred to as problem-focused coping (as opposed to emotion-focused coping). Problem-focused coping involves taking steps to remove the stressor from your life (as opposed to changing how you feel about the stressor).

·        Reassess Your To-Do Lists

·        Obtain Social Support

·        Cut out Things That Add to Your Stress

Conclusion:

Finding the best stress relief strategies may take some experimenting. Some strategies may take practice too.

But it's important to keep looking for the tools to help you manage life's inevitable ups and downs healthily. Keeping stress at a manageable level is important for your overall well-being. And don’t forget to reach out to us if you are looking for a start to Transform Happily!

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