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10 Tips For Stress Relief – Dr. Brian Alman

10 Tips For Stress Relief

If there’s one thing that can mess with your head at any point in time, it’s stress. There’s no way out other than balanced stress management solutions.

As we’ve discussed in other posts, there can be several causes behind, such as:

  • Strict work deadlines
  • Financial struggles
  • Relationship issues
  • Socialization problems

And of course, any other unfavorable circumstances you might come across.

What many people don’t realize is that even with all the problems in the world, you don’t necessarily have to give in. You can always compact stress by taking the right measures to prevent or reduce it.

It’s not solely a great thing to battle stress for your mental health but also helps lessen the probability of both major and minor physical health issues.

The strategies would differ for every individual based on their specific challenges and lifestyles. You can learn only with focused guidance from a certified mental health professional.

But you can embark on that journey when you’re ready for it.

For now, I’ll be telling you about 10 essential tips for stress relief.

And if you incorporate these practices into your daily routine, that’d be great for you.

So, without further ado, let’s get into it!

Practice Stress Management With Breathing

One of the best ways to get back your cool when you’re stressed is breathing. But, aren’t you already breathing? Yes, but you’re probably doing it too fast to stay calm.

Taking deep breaths on the other hand will do the trick. Generally, I’d recommend that you also change your environment before you do this.

After that, you take a deep breath, hold it for 5 seconds, and slowly breathe out.

It’ll give you a bit of instant stress relaxation to get back in the game. I recommend you repeat this a few times for the best effects.

Achieve Stress Relaxation Through Exercise

Physical activity is crucial to a healthy lifestyle, regardless of your age. Whether you’re an adult, child, teenager, or senior citizen, exercise works wonders in keeping your body in shape.

Plus, it also helps keep your stress in check by helping your body release mood-boosting endorphins. So, you get to leverage natural antidepressants working to help you experience reduced stress.

Some people prefer to hike, others like to work out at the gym, and another bunch would rather prefer walks. You can go for whichever one you prefer. It doesn’t matter what you do, as long as your body gets the physical activity it needs.

Plus, in addition to all the physical gains, you also achieve better sleep better. As a result, you also experience lesser stress.

Try Relieving Stress With Mindfulness

What is mindfulness you ask? The act of living in the moment. You may have heard that phrase here or there.

It’s a state of mind that helps you capture the true essence of inner peace. How you tap into it can be a tricky thing if you’re a beginner to it. But it can be quite fruitful in helping you conquer complex thought patterns.

The practices you can attempt for it include meditation, yoga, and deep breathing exercises.

Of course, you can try other things. For instance, some people find washing dishes to be quite a therapeutic activity. It helps them feel at ease. You might be able to find some other ways to get your mind in the moment as well.

Reduce Your Stress Levels By Taking Breaks

Work is work, and responsibilities never go away. But you can’t keep at it all the time.

Sometimes, you have to take a break from the daily grind. As someone who’s worked with hundreds of clients globally, I understand that you may have the concern that “it’s selfish”.

But you have to trust me, it’s not.

As a matter of fact, you actually owe it to yourself to lay back and relax a little. Of course, this doesn’t mean you should completely break your productive cycle. But every and now then, take a break.

It’ll give your brain a chance to recharge for what’s next. So, don’t hesitate to permit yourself to regroup if you’re feeling overwhelmed. If you’re doing something physical, try doing something mentally challenging like playing chess, or doing yoga. Or if your work takes mental effort, go for a physical activity like playing ping pong or taking a walk.

Either way, you’ll find you’ve got renewed energy for work with a fresh perspective on getting through your tasks.­­

Deter Stress By Socializing With Supportive People

You don’t have to be a social wizard, but socialization helps you achieve better stress relaxation.

An issue you may come across with this approach could be that you might be introverted. In such a case, reaching out to new people wouldn’t be your strongest point. But the good news is that’s not what you’ll need to do.

Instead, you can reach out to your existing close ones. This can be either someone from your family, a close friend, or even a co-worker you enjoy spending time with.

Talk to them about the issues you face, and the challenges you have to overcome. It can be quite comforting when you talk away your stress with a loved one, as you achieve a sense of reliability through that person. So, do give it a try.

Sleep 7-9 Hrs. For Efficient Stress Management

As a child, you think sleep time is an unnecessary part of your routine that parents or caretakers enforce for no reason. But with time, as you get older, you realize how good it feels after a long day.

Unfortunately, however, with so much to do in so little time, we often tend to sacrifice this precious time to fulfill other goals. Now, once or twice in a while isn’t too bad. Still not recommended, but sometimes you have to do what you have to do.

Even so, you shouldn’t let that turn into a regular habit. Good sleep is just as essential for managing stress as the things mentioned on this list.

When you choose to ignore it you tend to become more irritable, and anxious than you otherwise would have been.

So, remember… 7-9 continuous hours of happy sleep.

If going to sleep feels challenging as is, try to implement the following:

  • Set up a fixed schedule for sleep
  • Exercise during the day
  • Read a good book before bed
  • Put electronics away an hour before you sleep

Practice Self-Care For Better Stress Wellness

Always prioritize some “me time” for yourself. Like taking breaks, this too isn’t what you should consider a selfish thing.

Of course, I don’t mean that you should do completely irresponsible or unproductive things. But every once in a while, do something YOU like to do. I’d like to emphasize that you shouldn’t include content consumption as one of those things.

Nowadays, you already spend enough time near screens. What you need is something different, like taking a bubble bath, going cycling, picking up a new book to read, or visiting that new restaurant you’ve been meaning to visit.

Of course, it’s all about you. So, you get to decide what you do with your time. So, you can also ignore everything I’ve mentioned and do something else. As long as it doesn’t hurt anyone, go ahead and try to live life every once in a while.

It’s quite an important part of managing stress and maintaining your well-being.

Decrease Stress By Practicing Gratitude

This one might feel a little more difficult than the rest here.

But it can honestly add to your happiness by helping you approach life through a positive lens.

The concept here is that the positive thoughts you build up keep you in a great mood, and reduce the chances of negativity.

Now, solely thinking of good things happening is also something you can practice gratitude for stress wellness.

But another great way is to get into journaling them down. The method’s simple. You buy a journal, and you write down things you’re thankful for. So, in essence, you think of what you’re thankful for as you would on Thanksgiving. But you do it daily, and keep notes in your journal.

Doing this can also help you feel more connected to others and reduce feelings of stress and anxiety.

Reduce Stress Buildup By Setting Boundaries

Being nice is a great trait to have. It helps you form great relations with the people around you, gives great peace to your conscience, and helps you live a fulfilling life.

However, keep in mind that this should not come at the expense of your peace of mind.

So, instead of consenting to do it all for others, set a cap on the number of tasks you do. Try to identify your most crucial goals and then base your actions on those preferences.

Split some of the remainder of your time for the duties you can perform for others. If you can’t find time for a task, let the concerned person know.

Keep it clear about what you can and can’t do for them.

Remember, setting boundaries isn’t selfish – it’s an important part of stress management for taking better care of yourself.

Reduce Stress By Finding Reasons To Laugh

The final tip I’ll leave you with is that you should find ways to humor yourself.

It might seem a cliché thing to hear from a healthcare professional, but there’s no denying that laughter really is a great medicine for stress wellness.

When you laugh, we generally do it because we’re happy. But did you know that sort of happiness can be contagious? The positive energy caused by the event that caused you to laugh transfers to your mind, and when you feel that in your mind it passes down to the rest of your body as well.

You get calming endorphin releases, pain relief, enhanced immunizations, and of course… stress decrease.

So, whenever you can, try to find ways to inject more laughter into your life – watch a funny movie, read a humorous book, or spend time with friends who make you laugh. Believe me, you’ll thank yourself for it later.

Stress Relief FAQs

The above are 10 essential tips for stress relaxation. But I understand that you may still have questions. As a professional, I get asked plenty regularly.

So, I’ve compiled a few of my patient’ common queries to help you navigate any uncertainties you may face. Now, everyone’s unique, and what works for someone else won’t necessarily work for you too.

So, don’t hesitate to seek professional support if you need it. With the right combination of healthy living practices, I’m positive you’ll find what’s best for you personally. That said, the following are some of the answers to your common questions about stress relief.

What if I don’t have time to focus on self-care?

You may imagine that you are. But it’s all about perspective. If you think about it, nobody really has time for anything in the current age. There’s too much to do and too little time. So, what matter is how you divide and prioritize your time for things that matter. Believe me, your mental health should be at the top of the list because everything else literally depends on it.

Is yoga the only way to stress wellness?

As I’ve emphasized earlier, there’s nothing that works for everyone. But there’s always something you can use to build up your inner self. So, as an alternative, you can also focus more on the other methods I’ve listed here. And if you’re interested in getting into yoga but little by little, you can begin with some simple breathing exercises.

Is it normal to feel guilty about saying no?

If you’re a gentle person by nature, then yes. A bit of discomfort may arise when you refuse excessive responsibilities. But you should remember that it’s good for both you and them. When you’re overloaded with work, likely, you may not be able to perform well due to the stress. If they persist, offer them another time for their task.

What should I do if I don’t have someone to reach out to?

I’ve had patients who didn’t have family or other loved ones to turn to. I imagine if you ask that question, your circumstances may be similar. However, there are other ways you can try to socialize. For instance, you can join community gatherings, support groups, or participate in communal activities. The people who meet may be strangers today, but they can turn into great friends tomorrow.

Are you sure these tips will work for me?

Yes. However, keep in mind that what appears to work for the other. one individual may well not work for the other. This means that the primary way you apply these methods may vary from how they should be. So, for the best guidance on guaranteed stress relaxation, I recommend seeking professional support from a certified specialist.

How long till I see results?

Some people would feel a change within the first few days. For others, it may take up to a few months to recognize observable lifestyle improvements. Even if you don’t see immediate results, it’s important to keep trying. Because the more persistent you are, the closer you can come to spiritual peace.

Should I do these one at a time or all at once?

If you’re a beginner, I recommend taking small stress management steps first. Otherwise, you might feel like there’s too much to do, and you may lose your ambition quicker. For instance, you can begin by trying breathing exercises for 2-3 weeks, then add in a bit yoga of during the next few, follow up with attempting a sport in the next cycle, and so on.

But how can I do all this with a busy schedule?

Well, by not thinking too much about it. Remember, you have an entirety of 24 hours during a day. Sleep is necessary. So, give it a 7-9 out of the 24 hr. You’d still have at least 15 left. Now, decide just 1.5 hours per day for the techniques you’re learned about here. You don’t have to do everything all at once, but you should try something regularly to get the results you want.

Prioritize Self-Care and Find What Works for You

Managing stress is an essential aspect of maintaining overall health and well-being. It helps boost resilience, reduce doubt along with improving the overall quality of life. Meditation, yoga, socializing, or playing sports, the concept is to prioritize healthy habits in your routine.   

Yet, there’s no one-size-fits-all framework to stress reduction.

So, if you feel overwhelmed or have difficulty controlling stress, don’t debate seeking professional assistance. With practice and perseverance, you can find the stress-reduction means that work perfectly for you and lead a more balanced, healthy, and productive life. 

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