14 Highly Effective Strategies for Relief Stress
Stress is a part of life, from minor challenges to major life crises. And while you can’t always handle your situation, you can handle how you respond to them. When stress becomes chronic or overwhelming, it impacts your well-being. Therefore, it’s imperative to have highly effective stress relievers to calm your mind and body. Some stress management strategies include:
- Guided imagery
- Progressive muscle relaxation
- Deep Breathing
- Go for a walk
- Healthy diet
- Leisure activities
- Positive self-talk
- Eliminate stressors
- Social support
Highly Effective Stress Relief StrategiesStress relief has a variety of solutions. What benefits one person may not help another. Additionally, what may be helpful at home may not be feasible in public places (e.g. dancing at home may reduce stress, but doing so in public may not). Therefore, multiple stress-management techniques are crucial to choosing the most suitable one.
Short-Term Stress-Relief TechniquesWhat are some highly effective ways to reduce stress quickly? Simple techniques like deep breathing and meditation are effective and can be done anywhere, at any time. Instant stress-relieving methods are crucial for handling sudden stressful events, such as a job interview or a child's misbehavior at school. The best short-term stress relief should:
- Be accessible from anywhere
- Require minimal practice
- Be cost-free
- Offer immediate relief.
Guided ImageryGuided imagery is like a mental getaway. You imagine a peaceful scene, such as a beach, listening to the waves and feeling the warm sand beneath you. You can listen to a guided recording that takes you through the peaceful visualization or practice on your own once you've learned the technique. Close your eyes for 60 seconds and imagine walking through a peaceful scene. Think about all your sensory experiences and feel like you're really there. After a few minutes, open your eyes and return to the present moment.
MeditationMeditation offers short-term stress relief and long-term stress management benefits. There are various forms of meditation, each with its unique charm. For instance, you can repeat a mantra while taking slow, deep breaths or practice mindfulness which involves focusing on the present moment. Pay attention to your senses, such as what you see, hear, taste, touch, and smell. Mindfulness helps to prevent rumination on past events and worries about the future. Both meditation and mindfulness require practice, but they can significantly reduce stress levels by bringing you back to the present moment.
Progressive Muscle RelaxationProgressive muscle relaxation involves relaxing different muscle groups one by one. Begin the practice with a few deep breaths. Then, tight and release each muscle group, starting from your forehead and moving down to your toes. With regular practice, you'll recognize tightness and tension in your muscles and relax more easily. You should experience a feeling of relaxation in your body every time you practice.
Focus on BreathingFocusing on your breath or changing your breathing can significantly affect your stress level. Breathing techniques can quickly calm your mind and body. The best thing is that no one around you will know you're doing it. So whether you're in a stressful conference or sitting in a crowd, breathing exercises can help relieve stress. A few simple breathing exercises include:
- Breathe in through your nose, and notice your stomach fill with air. Count slowly to three as you inhale. Hold for one second, and then breathe out through your nose as you count to three again.
- Breathe in through your nose and imagine that you're inhaling peaceful, calm air. Imagine that air circulating throughout your body. When you exhale, imagine that you're breathing out tension and stress.