8 Important Techniques To Reduce Stress

Stress is very common and plagues everyone, but it can be tackled with undemanding tips and techniques. Proper sleeping and eating habits help in stress management. Everyone is familiar with stress, especially its strain on the mind and body. Different things can cause stress for different people, and their coping mechanisms are also different. Even though stress is common in day-to-day life, it can sometimes become overwhelming and affect people terribly.  To reduce stress, you need first to identify what stressful situations are triggering you. After this, there are several easy tips and techniques to deal with stress according to the said situations. 

Sufficient Hours Of Sleep 

When people are stressed, their sleep schedule gets erratic. They are either hardly sleeping or sleeping too much. Then this leads to more stress, and the sleep schedule gets further out of control. It gets really difficult to manage stress while getting little to no sleep. It is a vicious cycle, but it can be broken. 

An hour before going to sleep, avoid using any electronic device like your mobile phone, TV, or laptop, and instead, read a book or magazine. Pick something that is a light read and nothing extreme. 

You can also use scented candles at night. Aromatherapy is widely known for its stress relief purposes. Using lavender-scented candles at night is recommended. The lavender aroma affects the brain in such a way that it slows down the heartbeat and relaxes taut muscles. It is known to foster relaxing sleep. 

Avoid drinking any sort of caffeine an hour or so before sleeping. Also, taking naps throughout the day makes it difficult to sleep at night. Having a comfortable and clean space to sleep in makes a great difference. Keep your bed clean and use soft sheets. Don’t work in your bed or watch TV as your brain will start connecting work or TV to bed.  A continuous stretch of 7-8 hours of sleep at night is recommended for a healthy lifestyle. 

Listening To Music 

Another way to manage stress is to listen to music. Stepping back and taking a break in stressful situations to listen to music can really help relax the brain. It is accessible to everyone and at almost any time. It can reduce blood pressure, increase serotonin (happy hormones), relax, or even energize someone. There are several different genres of music that can relieve stress. Jazz and classical can set a good mood. Nature sounds like rain, ocean, and fire crackling are very popular and soothing. There are several soft instrumental songs that can bring down stress levels. Specific music is designed for stress relief and is available on the internet. There are several apps just for this. There is an ocean of relaxing music out there; you just have to explore and discover what you like. 

Deep Breathing 

Taking a deep breath may be the most common technique for reducing stress, but it is the most effective stress control and also immediate. It is simple, fool-proof, and needs no external help. Doing regular deep breaths is very good for your overall health. It helps to lower a rapid heartbeat, relaxes the body and mind, clears a scrambled brain, and helps in focusing. 

First, you need to level your breathing if it is erratic or unstable. Take deep breaths from your mouth to do so. Then, there are several different breathing techniques. 

One is to sit on a chair or your bed with your bare feet touching the floor. It helps you to ground yourself. Then put your hands on your lap or knees. Close your eyes. Take a deep breath, hold it for as long as you can, and release slowly. Repeat till you find yourself feeling better and calm. Then slowly open your eyes. It is one of the most effective breathing techniques. 

Another is to sit comfortably in any position. Then, take a deep breath from your stomach. It is important to really pull your breath not just from your lungs but from your stomach. Placing your hands on your stomach can help. It means really focusing on your breathing and taking very deep breaths. Hold it for as long as you can, then release gently. Repeat till you feel better and calm. This is called belly breathing. Doing any of these every day for 5 minutes can have a difference. The recommended time period would be 30 minutes a day to see visible, drastic differences. 

Physical Activity 

Another technique to cope with stress is physical activity, especially exercising. Sitting around in one place for a prolonged period of time is not good for the body or mind. Physical activity is refreshing, releases endorphins, which is another happy hormone secreted by the body and activates several parts of the brain, which helps you to focus.  You don’t have to go to the gym or have a very rigorous workout routine. Even simple exercise for 5 minutes daily helps a lot. Walking is very effective and instantaneously boosts your mood. Jogging is also helpful. You can do basic stretching exercises to regulate blood throughout your body. You can skip rope, do sets of pull-ups, push-ups, and more.  If you don’t normally exercise, don’t overdo it all at once. It causes fatigue, and you will be reluctant to try again. Start slow and steady. Also, listening to upbeat music while exercising is found to be very motivating. 

Setting Realistic Goals 

Often, we end up setting goals for ourselves that are impossible to achieve, and we drive ourselves to the verge of a breakdown. Sometimes, it is best to take a step back, assess the situation, and change the goal accordingly. Try to set goals that you know you can achieve but also challenge you. Do not be too hard on yourself if you fail; it is a part of life. Realize what and how much you can do. Don’t burn yourself out. Sometimes setting several small goals for one big job is very useful and reduces stress. As you keep finishing those smaller goals, it gives you a boost. 

Balanced Diet 

It is true; you really are what you eat. Eating a balanced diet is essential to maintain physical and mental health. A healthy mind resides in a healthy body.  Several food items can reduce the level of cortisol and adrenaline, which are stress hormones. Some food items for reducing stress are nuts, eggs, fish, turmeric milk, chamomile tea, green tea, dark chocolate, yogurt, green vegetables, fruits, and many more. Drinking loads of water is also very effective in controlling stress. Reduce consuming sodas, energy drinks, artificially sweetened juices, coffee, and excess junk food.  But remember, excess of anything is bad. Hence the emphasis on the word balance. Eat everything in proportion. 

Nicotine, Drug Use, And Alcohol Abuse 

When asked why they smoke, smokers usually say that it helps them to deal with stress. Contrary to this popular belief, nicotine increases stress. Research shows that it increases anxiety and tension in people and can even make it worse.  As for drugs, continued use increases stress and imposes a risk of worsening it. Using marijuana or other soft drugs to cope with stress can be harmful in the long term. Such drugs should only be used for medical purposes only by a doctor’s prescription. One should also not take psychiatric medication without consulting a psychiatrist as these medicines are indeed drugs.  Excess intake of alcohol or abusing it can also severely increase stress and have a terrible impact on one’s health. 

Medical Advice 

If you have chronic stress, which is long-term stress, then it is best to get advice from a certified therapist, psychologist, or psychiatrist. Long-term stress can lead to serious physical and mental health problems. Sometimes the stress level can be too high, and none of the tips and techniques work effectively for you. No matter how hard you try, you end up succumbing to stress. It’s okay. You can always get a medical opinion. It will help you understand why you are going through such a tough time, and they can help with your suffering. Take your time to find the right therapist or psychologist for you. You need to trust them to talk to them. Finding the right fit is important. 

Miscellaneous Tips 

Besides these methods, a few other techniques to manage stress are drawing, coloring, talking to friends and family, spending quality time with pets, traveling, meditation, yoga, diary-writing, knitting, cooking, reading, cleaning, and power naps. These are not all the tips and techniques, but these are quite a few and work wonders.