The Mayo Clinic website states “Stress can
affect your body, your thoughts and feelings, and your behavior.” Being able to
identify common stress symptoms can help you recognize tension in your body, and use techniques that can tame stress.
Some common stress symptoms are nail biting, headaches, anxiety, teeth grinding, pacing, fatigue, depression, panic attacks, and sleep problems. For more see the American Psychological Association (APA) report on stress symptoms in the body.
This post offers stress management tips, and shows you ways to incorporate them into daily self-care.
Tips to Help You Tame Stress
1. Develop and maintain meditative and relaxation practices including deep breathing exercises and mindfulness. Build in rest breaks into your daily routines.
A review
published in 2023 in the journal Scientific
Reports found slow-paced
breathing has all sorts of whole-body stress- and anxiety- reducing benefits.
2. Set realistic goals for
yourself by breaking down large tasks into smaller, manageable steps to avoid
feeling overwhelmed. Don't overload yourself with tasks, and prioritize what's important.
Meditate on what you value most by asking yourself- What are my core values and what aspects of my life do I want to improve, change, maintain, or enhance?
Remember to limit processed and/or junk foods, meals on the run,
caffeine, and alcohol. Read Tips to Help Us Gently Detox Our Lives for more ideas.
4. Be active. Almost any form of physical activity
can act as a stress reliever. Try yoga,
tai chi, tennis, pickle ball, walking, hiking, jogging, swimming, dancing, or any activity you enjoy that gets you moving.
Physical activities help reduce risk of chronic diseases, improve mental well-being, and enhance physical function, contributing to a longer and healthier life.
5. Be honest about your stressors and ask for
support from others. Seek encouragement from your health care providers,
family, friends, colleagues, support groups, religious organizations, and/or a
therapist.
Note: This post is intended for entertainment and educational purposes only, and not to be taken as medical or mental health advice. Speak to a health care provider if that is what you seek.
Self-care is an inside job. When you make
self-care a priority, many things you allowed to stress you will fall by the
wayside. Read "Tips to Help You Use Cool Spring and Summer Colors to Relax" for colorful ideas to help you kick-back.
6. Find a
comfortable balance between work and play, and you'll feel more centered and at
ease. When you make a plan to complete a project at work or plan to get together with friends
and follow through, you are engaging fully in the richness of life.
Aim to create personal relationships that are mutually nurturing, and see if having reciprocal friendships contributes to a more serene life.
7. Reduce exposure to screens, especially before bed, to promote
relaxation and better sleep. Aim for 7-9 hours of quality sleep per night to
support overall well-being.
Choose activities such as reading a
physical book, taking a warm bath, or listening to calming music an hour or
more before bedtime. Maintain a tech-free bedroom, one that's cool, dark, and quiet. Set a consistent sleep schedule, and you're well on the way to blissful sleep.
8. Reserve time during the day to unwind.
Listen to an inspirational talk or engage in a sensory activity like savoring a favorite
food or scent. Look at artwork, read, and/or enjoy something beautiful.
Engage in pleasant pastimes such as playing a musical instrument or baking bread. Participating in fun activities can stimulate the release of dopamine, calm the
nervous system, promote a sense of well-being, and foster mindfulness.
9. Spend time in nature as it offers numerous benefits for both physical and mental well-being.
Taking in the sky, sea, trees, flowers, birds and bees, mountains, and other natural wonders soothes the soul, reduces stress, improves focus, and increases positive emotions,
making nature walks a healing activity for overall health.
10. Make it a point to confront stress
head-on rather than use avoidance coping strategies. All that does is
delay finding a better way of coping.
Observe which stress reduction methods work for you. Do you engage in physical exercise, immerse yourself in nature, socialize, and participate in hobbies, crafts, and activities that relieve tension? 🦋
Please comment below. Do you have a good handle on stress reduction techniques or need some work in this area? Please share below.
Are there some healthy stress reduction techniques not mentioned in this post that help you? Please share that below.
If you like what you see, please share a link to this post with others.
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These are great tips. I am doing well in some areas but could do better in others, so these are good reminders. Visiting from the Talking About it Tuesdays linkup.
ReplyDeleteThanks so much Jennifer. Can reelate to what you shared. Wishing you a beautiful day and relaxing spring.
DeleteI actually have a fan going in my bedroom at night—it helps me to sleep. I find the humming sound soothing. I also use a weighted blanket that “comforts me.”
ReplyDeleteI have three healthy, happy plants in my bedroom. Seeing them when I go to bed I think also puts my mind in a good place and readies me for sleep.
What wonderful tips Nan. Thanks for sharing them. Wishing you a beautiful day and be well.
DeleteI've really needed these tips this week! Thank you.
ReplyDeleteThanks Joanne. You're not the only one. Approximately three-quarters (75%) of Americans report experiencing physical or mental symptoms of stress in the past month. This indicates a very high prevalence of stress among the U.S. population. We do have a choice about how we handle stress and the tips I covered sure help me. Wishing you a relaxing rest of the day and peace.
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ReplyDeleteEnjoyed this so much. I do some of these stress reducing practices, but would like to incorporate more. I want to make stress reduction a priority.
ReplyDeleteYes, I hear you Beth. I need to make stress reduction a priority too.
DeleteStress reduction is helpful to everyone. Thanks for the great tips.
ReplyDeleteThanks so much Judee. Wishing you a stress-free day.
DeleteI had recently put many of these in practice, as my BP has been creeping...thanks so for sharing with SSPS.
ReplyDeleteWonderful that you're pro-active and thanks for
Deleteco-hosting SSPS. Wishing you much peace, serenity, and balance Melynda.
These are excellent tips. Thank you so much, Nancy. (visiting from Senior Salon Pit Stop)
ReplyDeleteThanks so much Darlene. So happy to get together with you at SSPS. Wishing you a beautiful day and be well.
DeleteThese are some great tips! I'm taking a trip very soon, and I could use a few of these. I'm terrible at managing stress at times. Thank you for sharing.
ReplyDeleteSteph@CrazyLittleLovebirds
Understand Stephanie-about how travel can be stressful. Not a stress is bad, and perhaps if you just "stay present in today" each day you'll find things to celebrate. Wishing you a marvelous day.
DeleteSuch good tips, spending time outside and in nature are my stress relievers.
ReplyDeleteThanks so much Amy. I spend time outdoors and in nature to relieve stress too. The weather is cooperating this spring in AZ, and I''m able to spend more time outside. Yeah. Wishing you a fun day.
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