What are you feeling? What goes through your mind and body on a daily basis, and how much stress are you feeling? Would you say you have always been stressed, or that you’re in a particularly stressful period of your life? Consider the sources of your stress. Are you stressed because of work, your relationship, a situation with your family, or a combination of many factors? What can you do to address these situations to minimize your stress? If it’s helpful, write down your thoughts nearly every day. Being aware of how you’re feeling and what your stress triggers are can go a long way in helping you address your stress.
Short-term solutions. Make a list of short-term actions that can minimize your stress. For example, if your hellish commute to work is a major source of your stress, try leaving for work twenty minutes early to beat the traffic. Long-term solutions. Make a plan to be a more relaxed person overall. This will include how you view your work, your relationships, and your responsibilities. For example, if one of your major sources of stress is that you’re overcommitted at work, make a game-plan to lower your work responsibilities over a long period of time. Making time for relaxation. Take a look at your schedule and block out time each day for relaxation. Even if part of the reasons that you’re so stressed is that you have no free time, you should squeeze in time wherever you can, whether it’s in the morning or right before bed.
Get rid of the toxic friend. If you have a “friend” who does nothing but cause you grief, make you feel bad, and generally stress you out, it may be time to do some friend “spring cleaning. " Do some real spring cleaning. If your desk, briefcase, and home are so filled with clutter and loose papers that you can never find anything, clean up to make your life easier. Try to avoid stressful situations. If you always feel stressed out at concerts but your boyfriend really loves them, listen to music at home instead. If cooking for guests really stresses you out, order in the next time you planned on cooking a meal. Not every battle is worth fighting. Wait until you feel safe and surrounded by allies before starting a dialogue with someone you have a conflict with. [6] X Expert Source Nancy Lin, PhDLicensed Clinical Psychologist Expert Interview. 27 May 2021. Plan ahead. If you’re stressed out because you haven’t worked out the details of a trip that’s months away, start booking your flight and hotel so you can stop worrying about it already.
Talk to a close friend about how stressed you’re feeling. It’s likely that your friend is also dealing with stress or has dealt with serious stress at some point, so be open to suggestions and advice. Open up to a family member about your stress. A family member can help give you the affection and support you need to overcome your stress.
A professional can help even if your feelings are situational. If you’re stressed out because you’re planning a wedding and have started a new taxing job, a professional can teach you stress-management techniques that you can use for the rest of your life. [10] X Expert Source Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFPClinical Therapist & Adjunct Professor Expert Interview. 19 August 2020.
Be aware of what you can’t control. Focus and absorb the smells and sounds around you. Clear your mind. Don’t think about how much work you have left to do, or about what you’re going to make for dinner. Just focus on clearing your mind and managing your breath. Relax every part of your body. You can focus on one part of your body at a time until you feel that every part of you is loose and relaxed.
Pick a comedy or a romantic film for maximum relaxation. Anything too violent or gory will only make you stressed or anxious and will make it harder for you to sleep. If you’re watching a movie on television, skip the commercials. Either use DVR to watch the movie without commercials or just walk away and take a quick break during the commercials. Otherwise, you may feel more frenzied and distracted from the influx of mixed messages.
No matter how busy you are, make sure to spend time with your friends at least twice a week if not more. Plug social events into your calendar and stick to them, or you will feel even more isolated. Make sure to spend quality time with your friends. Quality time means actually talking to and listening to each other in small groups, not feeling crushed at a loud party or concert. Open up. You don’t have to go into every little detail of every little thing you’re worried about with your friends, but you shouldn’t be afraid to ask for feedback. Try to pick events that will make you laugh. If you have a busy schedule, choose a board game night or go out to see a comedy with your friends, instead of going to a crowded bar where you won’t have as much of a chance to laugh.
Find a favorite driving route. Drive the same route every time so it becomes a routine and you don’t have to worry about deciding where and when to turn. Listen to jazz or other soft relaxing music while you drive. Long drives are great after you spend a few hours socializing. If you’re leaving a party after hours of laughing, sharing your feelings, and listening to your friends, taking a 20-minute solo drive before going home can help you wind down.
Reading is a great way to feel like you’re slowing down in a fast-paced environment. Make a goal of reading for at least half an hour a day. If you feel so stressed out that you can’t focus on what you’re reading, take a break to meditate, or whisper the words aloud until you absorb their meaning.
Focus on thinking happy thoughts, or almost no thoughts at all. Visualize how it will feel to slip into bed and fall into an easy and restful sleep. Slowly turn down the music and blow out the candles, and fall into sleep.
If you like the self-massage, consider having a friend or a professional give you a massage. This can make your body feel very refreshed, especially if you spend all day sitting up and have a sore back.
If you’re a heavy caffeine addict, try cutting down on just one cup of coffee per day or per week. You can also try switching from coffee to tea. If you really need your caffeine, eliminate it after noon, and you will be able to sleep more easily. If you’re used to the cup of coffee after dinner, switch to decaf.
Power yoga. Not only will this give you a killer workout, but you’ll be able to focus on clearing your mind and concentrating on your breathing as well. Running. This is a great way to clear your mind while getting a great cardiovascular workout. Hiking. You’ll feel instantly more relaxed by being in touch with nature. Find a gym buddy. If you go to the gym with a buddy just once or twice a week, you’ll be able to get a great workout while laughing and sharing your thoughts. Remember to always stretch. No matter what form of exercise you do, take at least 5-10 minutes to stretch before and after your workout. Stretching your limbs will not only prevent injury, but it will help you slow down and relax.
Always eat breakfast. Breakfast really is the most important meal of the day, and if you skip it, your entire day will feel off-kilter. Eat a healthy breakfast with protein-filled items like eggs and lean turkey, as well as some fruits and vegetables or a healthy bowl of oatmeal. Eat three balanced meals a day. Eat three meals a day around the same time each day and make sure to find a healthy balance between proteins, carbs, and fruits and vegetables. Avoid foods that are heavy in fat or very greasy. They will give you indigestion and will make your body feel more sluggish. Eat healthy snacks. Eat fruit, nuts, or a small amount of peanut butter with celery in between meals.
Go to bed and wake up around the same time every night. Falling into a sleep routine will make it much easier for you to wake up and go to bed at a certain time. Find the amount of hours that work for you. The average person needs around 6 - 8 hours of sleep. Remember that oversleeping can make you feel just as groggy as not sleeping enough. Before you fall asleep, visualize your wake-up success. Close your eyes and think about how good you’ll feel when you hit your alarm once, stretch, and instantly get up and get started with your day. Avoid caffeine, chocolate, or spicy foods in the evening, or it will be harder for you to go to fall asleep. If you have trouble getting to sleep, try using a weighted blanket. While these blankets won’t help with every type of insomnia, they may help you feel like you’re hugged or swaddled, which can be comforting. To be safe, pick a blanket that’s only 10% of your body weight. [24] X Expert Source Nancy Lin, PhDLicensed Clinical Psychologist Expert Interview. 27 May 2021.
