Stress is part of life, but it can lead to serious health problems if you don’t learn to manage it.
If you’re struggling to cope with your stress and want to improve your mental health, look to professionals for help. They know how to get a grip on stressful situations and defuse them quickly.
1. Take a Deep Breath
If you’re experiencing anxiety or a high level of stress, taking a deep breath can help calm your nervous system and alleviate symptoms. Breathing deeply can also be beneficial for people with asthma or other respiratory conditions.
According to psychologist John Bell, “Deep breathing is an effective way to rebalance the normal breathing rhythms for patients with chronic stress, and it can be particularly useful for those with anxiety disorders or panic disorder.”
This type of breathing, also known as diaphragmatic breathing, can be done lying down, sitting upright, or standing. It’s important to breathe in slowly and deeply, allowing your chest and lower belly to rise as you fill your lungs with air, and then let your abdomen expand fully as you exhale.
Try breathing in this way for 10 minutes at a time, or until you feel calmer and more relaxed. Once you get the hang of it, it’s easy to increase your practice and try different patterns.
To start, find a quiet spot to practice. You might want to use a comfortable chair or a bed.
Place one hand on your heart and the other on your belly as in the traditional diaphragmatic breathing exercise. You’ll be able to tell if you’re breathing correctly by feeling the hand on your belly slide down to its original position and the hand on your chest rise up an inch or so from your body as you inhale.
Repeat three to five times, then take a minute or two of rest, before repeating the exercise again. It’s recommended that you practice this technique on a regular basis for best results.
This calming breathing exercise can be used anywhere, and takes just a few minutes to do. It’s a great way to de-stress before or after work, or as a quick break in your day if you’re feeling overwhelmed and stressed.
2. Focus on Your Breath
One of the most effective ways to defuse stress is by focusing on your breath. It’s one of the most natural coping mechanisms we have, and it’s something that you can practice any time.
The first step is to sit or lie down in a comfortable spot and bring your awareness to your breath. Try breathing in and out of your nose, or you can breathe through your mouth if you prefer. Breathing in through your nose allows you to feel the full expansion of your lungs as they fill with air.
Once you’ve mastered normal breathing, try deep breathing for a few minutes. Slowly breathe in through your nose, allowing your chest to rise and lower belly to expand as you fill your lungs. Repeat this process a few times until you’ve become more familiar with how your body feels during different types of breaths.
It’s important to stay committed to your breath focus, even when you start to think about other things. If you’re distracted by your thoughts, simply notice that they’ve come up and gently bring your attention back to the breath.
You’ll find that this practice helps calm your nerves and gives you a sense of presence. It’s also a great way to train your mind to regain its focus, especially when it feels like it’s getting tangled up in negative thoughts and feelings. You may not be able to do this all day, but if you can practice it at least several times a week, it’ll help your brain get used to this skill and develop stronger neural pathways that will benefit you in the long run.
3. Relax Your Muscles
Relaxing your muscles is a key step to help you deal with stress. It can help you focus and reduce your anxiety, and it can also help you sleep better at night.
Progressive muscle relaxation (PMR) is a technique that’s been around for decades and can be very effective at reducing your stress. The technique involves systematically tense and relax different muscle groups throughout your body.
Practicing PMR regularly helps you develop an intimate familiarity with how tension feels in different parts of your body, which can help you respond to the early signs of stress. It also can help you develop a skill that will be helpful for you whenever you feel anxious in the future.
First, start by focusing on your breathing. Breathe in as you tense your muscles and breathe out as you relax them. This may be difficult to do at first, but eventually you will become used to it.
Next, concentrate on a specific muscle group. Contract it tightly for five seconds, then exhale and release the tension. Repeat with the next muscle group. You may want to practice this exercise before bed, or if you have a lot of stress in your life, you can do it at any time of day.
Another way to relax your muscles is to use a massage. This can be a great stress reliever and can help you feel more relaxed, especially if you have chronic pain or are recovering from an injury.
In addition, sleep is a wonderful way to relax your muscles, so make sure you get enough quality slumber. It’s been found that getting good quality slumber can increase the levels of growth hormone in your body, which can improve your muscle repair and recovery.
4. Breathe Deeply
Deep breathing is an effective and easy tool for managing stress. It can help you calm your body, mind, and soul and increase your focus.
Breathing deeply can improve your mood, reduce your heart rate, and lower your blood pressure. It also can decrease your anxiety, ease your muscle tension, and help you sleep better.
When you feel stressed or anxious, your brain releases cortisol, a hormone that can increase your heart rate, speed your breaths, and lead to high blood pressure. It’s normal to feel these reactions in short bursts, but prolonged stress can be harmful to your overall health.
Fortunately, there are ways to counteract this response. One of the most important is to practice mindfulness, including deep breathing.
If you don’t have a lot of experience with breathing exercises, start small. Try taking a few deep breaths once or twice a day.
You can do this standing up or lying down but be careful not to force it. If it feels too hard or uncomfortable, stop and wait until you are ready to do it again.
Once you’ve started, practice a few different breathing patterns to find the best fit for you. Practicing at the same time each day can make a big difference.
Remember, though, that deep breathing takes practice, just like anything else you do to manage your stress. It might take some time before you see results, so give yourself credit for trying and keep practicing!
5. Take a Break
Taking a break isn’t always easy, but it’s essential to your mental and physical health. It’s also good for your relationships. Whether it’s with your work, school or even your family, it’s important to take a break from your stressful routine.
Many people think they have to cram their schedule full and work for hours without taking breaks. This may work for a short amount of time, but it’s not healthy long-term.
Studies show that employees who take regular breaks are happier and perform better at their jobs. They have more energy, are able to focus and are more motivated to go the extra mile.
It’s often hard to remember to take breaks, but using a timer or specialized apps on your phone or computer can help you do it. It can be helpful to plan your break in advance, as well, and make sure you’re giving yourself enough time to do it.
During your break, try to engage in a different part of your brain than the one you’re working with. This can be as simple as a walk or time in nature, but it could also be something more challenging like learning a new skill.
If you’re working on a big project, take a break every few minutes to let your brain relax and switch gears. This will allow you to retain more information and return to the task with a more fresh perspective.
Ultimately, taking a break is one of the most effective ways to deal with stress. It helps to get rid of the negative mental and physical effects of stress, such as burnout, insomnia and anxiety. It will also help you maintain your health and mental wellbeing, which will make you feel more in control of your life.
