Stressed out? We can help you relax

We all feel stressed out sometimes — usually in response to a change or challenge in life. Everything from a tough project at work to a death or illness in the family to relationship troubles can put stress on your mind and your body.

We react physically and mentally to stress. Physical symptoms of stress could include:

  • Elevated heart rate
  • Headache
  • Stomachache
  • Tense muscles
  • Trouble sleeping

In moments of anxiety, it’s natural to feel as if we’ll never get relief. However, we can make ourselves feel better. Here are some simple strategies to help take the edge off.

 

1. Move your body

When we exercise, our bodies release “feel good” hormones called endorphins. Plus, while we’re active, we focus on our movements, which distracts us from our worries.

To get the most mood-boosting benefits, do something that you enjoy.

  • Take a walk
  • Go for a swim
  • Go for a bike ride
  • Work in your garden
  • Take a yoga class

Do you need inspiration to get moving? Take our quiz to find your fitness fit.

 

2. Try cognitive behavior therapy (CBT)

This type of talk therapy helps manage anxiety-producing thoughts. Here’s one technique a therapist would likely encourage you to try: The next time you start imagining worst-case scenarios, immediately stop that train of thought and focus on something else.

  • Daydream or even plan your next vacation
  • Pick up a crossword puzzle
  • Send a note to a friend
  • Start a good book

 

3. Go outside

Spend some time in nature. Take a walk in your local park. Sit by the beach and watch the waves. Multiple studies have found that green space is mood boosting.

 

4. Cuddle with a furry creature

Studies have shown that petting a dog can reduce levels of  a stress-busting hormone called cortisol. If you don’t have a dog (or cat), head to the home of a friend who does.

 

5. Laugh

Almost nothing brings as much pleasure as a good laugh. That’s because giggling increases endorphins and ultimately decreases your heart rate and blood pressure.

Watch your favorite comedy or call a funny friend and feel yourself start to relax.

 

6. Listen to calming music

Put on some tunes that soothe you. Try classical music, New Age, jazz, classic rock or another genre that makes you feel good. Or even discover something new.

Music has been shown to decrease blood pressure, heart rate and cortisol levels.

 

7. Focus on breathing

Set aside at least five minutes each day to sit in a comfortable position and focus on your breathing.

Find a quiet and calming spot, close your eyes and breathe deeply. When your mind wanders, gently bring it back to your breath.

Extensive research shows that this simple practice can relieve stress in a measurable way.

 

8. Try progressive muscle relaxation

Take some deep breaths. Choose a group of muscles in your lower body, like your calf muscles or even your feet.

Breathe in and contract them for five to 10 seconds, then breathe out and release. Relax for about 10 seconds. Then choose another muscle group to target.

Repeat until you’ve relaxed all the muscles in your body.

 

9. Spend time with other people

Ask a friend for a walk or to meet for a cup of tea or coffee. Call an old friend or check in with a family member.

Rewarding relationships with friends and family can help trigger the release of hormones that reduce stress.

 

10. Get a good night’s sleep

Not getting enough sleep can make you feel more stressed. To make sure you get plenty of shuteye, stick to a restful night-time routine. Start your routine about an hour before you want to turn off the lights.

  • Read or listen to calming music
  • Take a bath or change into soft pajamas
  • Consider investing in black-out shades, a white noise machine and a comfortable mattress