19 Doctor-Tested Stress Management Techniques You Can Use Right Now Plus [infographic]

Calm Down

Stress sucks.

We all have it.

There is no getting out of it.

There is help to get it through it though.

Calm Down

The key is to learn how to accept the stress and turn turn it to your advantage.

You don’t have to run from it.

You don’t have have to go to a special stress – management seminar.

In the following article you will learn doctor-tested tips to help you combat stress and win!

Here are 19 Stress Management Techniques to help you relax and reduce the symptoms of stress.

1. USE MUSIC

Music is an extremely powerful tool for fighting stress by instantly changing your mood. Try music that is either soothing or inspiring.

2. MOVE AROUND

Exercise of course is a long known stress reliever. What many don’t know is that even a casual walk around the block can do wonders. Your body can literally burn off stress chemicals leaving you with less tension.

3. TAKE A HOT SHOWER OR BATH

When we are stressed or tense, proper blood flow is hindered. Hot water works by defeating the stress response. It restores circulation, convincing the body it’s safe and that it is okay to relax.

4. RELAX ALL OVER

There is technique called progressive relaxation which has been known to produce an immediate reduction in stress. Here’s how it works.You tighten up one set of muscles in your body at a time, hold for a few seconds, then let them relax. You work your way through your whole body from top to bottom doing this.

5. STRETCH YOUR CHEST FOR BETTER BREATHING

Sometimes the tension of a person under stress can make breathing difficult. Impaired breathing can make the stress even worse. Try to relax your breathing, roll your shoulders up and back, then relax. Do this at least four times.

6. DROP YOUR JAW AND ROLL IT LEFT TO RIGHT

Have you ever noticed that when you are under pressure you have a tendency to clench your teeth? Try dropping your jaw and rolling it to help those muscles relax.

7. PRESS ON YOUR TEMPLES

This is one of those pressure point techniques. Massaging nerves in your temples has been known to relax muscles elsewhere – especially in your neck. Also check out 6 Simple Yoga Poses To Cure a Headache.

8. STRETCH

Did you know that everything we feel also has a physical manifestation? Most of us respond to stress with muscle tension. Stretching the muscles will at least reduce the sensation of stress. If you can get your muscles to relax you will feel less tense.

9. YELL OR CRY

This is not always possible depending on your surroundings but in some situations this can work. Screaming or crying can provide a release for the emotions generating the stress you’re feeling.

10. TAKE SEVERAL DEEP BREATHS

Belly breathing has been an old trick for defeating anxiety and nervousness. Forcing yourself to breath slowly convinces the body that the stress is gone whether it is or not.

11. GET UP AND LEAVE

Yep just get up and leave. Take a break. Get a drink. Use the restroom. You get the idea.

12. LOOK AWAY

If you can’t get up and leave and you are directly in front of a problem causing you stress try to at least look away. Looking through a window at a far-distant view for a moment causes the eyes to relax, and if the eyes relax, the tendency is for you to do the same.

13. COUNT TO TEN

Pausing to count to ten will give you a feeling of being in control. You don’t have to react to a thought or situation right away.

14. USE AFFIRMATIONS

Make a list of positive affirmations you can use when feeling stressed. Nothing too deep or complicated. Simple things will work.

“I can do this.”

“I’ve done this before.”

“I know more about this than anyone else I work with.”

15. RECITE AN ANTI-STRESS LITANY

Stress can strike at any time. Sometimes you can even feel yourself tighten up and that knot start to build in your neck. Sometimes reciting a simple mental litany can really help. For example:

“There is nothing I have to do at this exact moment.”

“There is no problem I have to solve at this moment in time.”

“There is no place I have to go at this moment in time.”

The most important thing I can experience at this moment in time is relaxation.”

According to the experts, it is necessary to choose our thoughts during times of stress because doing so automatically changes the mind-set that’s producing it.

16. TAKE A MENTAL VACATION

“Taking a mini-vacation in your mind is a very good way to relieve or manage stress.” says Ronald Nathan, Ph.D. Try to visualize yourself lying in the sand on a beautiful beach with the wind blowing through your hair as the ocean waves roll in the background. Sound cheesy? It works though.Try it – take a look at these 10 Breathtaking and Inspiring Images To Refresh Your Soul.

17. THINK POSITIVE

Experts say to rehears past achievements for a confidence boost. Remind yourself that you have achieved something positive before and there’s no reason you should’d achieve this time too.

18. THINK ABOUT SOMETHING ELSE

Sounds like common sense right? This is easier said than done when you have something stressing you out. The nature of the beast is to sit there and dwell on what is stressing you out. The trick is to distract yourself. Anything that will help you shift your perspective. You need to break whatever chain of thought is producing the stress.

19. WORK ON YOUR ATTITUDE

“How you react to the situation is half the problem”

You can instantly divert stress by the way you frame it. For instance viewing a difficult assignment at work as a chance to improve your skills re-frames a stressful situation into one that offers excitement and challenge. Big difference. Read How You May Be Sabotaging Your Life Without Knowing It

 

*Sources: Herbert Benson, M.D., Bradley Frederick, D.C., Emmett Miller, M.D., Ronald Nathan, Ph.D., Paul Rosch, M.D.

If you are not that concerned about your stress levels you might want to check this out.

Take a look at these 9 Harmful Effects of Stress On the Body.  

 

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