7 Ways to Stress Less
Stress is often an unwelcome companion in our lives.
In today’s fast-paced world, stress levels can feel higher than ever. Juggling demanding jobs, facing relentless expectations, and managing busy home lives leave little time to slow down. Stress is our body’s response to various demands, whether they stem from positive or negative experiences. In moments of stress, your muscles tense, your breathing quickens, and both your heart rate and blood sugar levels rise.
Completely eliminating stress isn’t possible, and that’s not always a negative. Stress can drive us to grow and face challenges, but excessive stress can lead to burnout and negatively impact our health. So, how can we focus on reducing stress and embracing a more enjoyable life?
7 WAYS TO STRESS LESS
BREATHE
Stressors vary from person to person, so there’s no universal solution for managing stress. However, one method that works for nearly everyone is breathing. Deep breaths enhance the oxygen supply to our brains, stimulating the parasympathetic nervous system, often referred to as the “rest and digest system,” which fosters a sense of calm.
I’ve experienced panic attacks where deep breathing was my only option. In discussions of my dental phobia, I acknowledge its root in a past, traumatic experience. Just stepping into the dentist’s office can trigger anxiety. I’ve cried, felt faint, and yes, even panicked during dental work. Yet, each time, breathing remains my most effective response. By placing my hand on my stomach to ensure its expansion, I inhale deeply through my nose, count to three, and exhale slowly. This technique counters hyperventilation, promoting deeper, calmer breathing that helps regulate my body’s response to stress.
Never underestimate the power of effective breathing techniques. Think of it as a mental relaxation exercise—active yet soothing. You can discover simple breathing exercises here.
KNOW HOW TO TAKE A BREAK
Recognizing when to take a break is crucial, yet it’s something I often forget. No matter how engaged you are with your work, attempting to juggle multiple tasks without downtime can lead to exhaustion. Even when I feel unwell, I struggle to accept rest. This is where I must remind myself that self-care is essential, especially during stressful periods. Carve out time for yourself—even if only for ten minutes. Whether it’s a nap, knitting, taking a relaxing bath, preparing a meal, reading, or simply doing nothing at all, it’s vital to embrace relaxation. Do not view this time as unproductive or selfish; see it as a necessity.
GET ACTIVE
Exercise is a powerful antidote to stress, elevating your mood and diminishing its effects on your body. When stressed, try to engage in outdoor physical activity—breathe in the fresh air and move your body. Personally, high-intensity interval training serves as my go-to stress reliever. Each push-up or burpee I conquer helps dispel the tension I hold. In fact, the release of pent-up emotions during those workouts can sometimes lead to tears.
Your body may harbor stress and tension unbeknownst to you, and engaging in physical activity can facilitate the release of those negative emotions. Consider fitness as a therapeutic tool, rather than a chore or an escape from your daily life.
DON’T SWEAT THE SMALL STUFF
We often let minor inconveniences—like a rude driver or a brief disagreement at work—upset us. Once these moments pass, they transform into mere thoughts. You can choose to let them go or let them consume your thoughts, leading to stress and anxiety.
Let it go.
This realization has significantly transformed my experience. Although I still occasionally stress over trivial matters, I’ve learned to move past these feelings rather than ruminate on them. When you notice yourself getting upset about something minor, take a step back. Close your eyes, breathe deeply, and ask yourself, “Am I truly going to let this affect my mood? How significant is this, really?”
CUDDLE
Research shows that cuddling can elevate your mood almost instantly. Under stress, cortisol levels rise, weakening your immune system and raising blood pressure. However, when we cuddle or have any skin-to-skin contact, our brains release oxytocin—the “love hormone.” Oxytocin fosters feelings of trust and well-being, reducing blood pressure, stress, and anxiety. It also counters cortisol’s effects. So, indulge in a cozy cuddle session—more oxytocin leads to less stress.
TALK IT OUT
Don’t hesitate to express your feelings, whether through journaling, confiding in a close friend, or consulting a therapist. Simply voicing your concerns can often lead to relief. Speaking about your burdens can help you see situations from a fresh perspective.
GET ENOUGH SLEEP
Prioritizing quality sleep is one of the most significant steps you can take for your well-being. Inadequate or poor sleep impacts creativity, decision-making, weight, and memory. Sleep serves as the ultimate stress management tool.
Yet stress often disrupts sleep patterns. High stress levels can induce alertness and alter sleep cycles. To reclaim your sleep routine, try unwinding before bed, avoiding stimulants, and establishing a consistent sleep schedule while minimizing distractions. If sleep troubles persist, remain patient—consider seeking professional assistance if natural methods fall short.
Breathe. Recognize when to take breaks. Stay active. Release minor stresses, and most importantly, take time to slow down. Everything else will catch up with you, but only if you allow yourself the luxury of slowing down.
How do you manage stress? What strategies do you employ to cope with sudden stressors?
