Stress can feel like an omnipresent force, ever-present in your life, and always ready to pounce. But stress is more than just a feeling; stress is a reaction that our bodies have when they perceive a threat. When we experience stress, our body releases hormones known as epinephrine and cortisol. These hormones help us respond to danger by revving up the central nervous system and mobilizing every ounce of energy so that we can deal with the situation at hand.
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6 Quick Ways to Reduce Stress
External stresses like poverty, isolation, or abuse can create constant homeostasis by triggering stress responses repeatedly — resulting in chronic stress. But how do you know if your stress is being caused by something beyond your control? If you’re the type who thrives on routine and schedules, then it’s likely that you’ll overreact to changes in your normal routine or to little things that don’t warrant a full-blown panic attack.
On the other hand, if you prefer an adventurous and spontaneous lifestyle, then it might be wise to take stock of where your stresses are coming from rather than avoiding them; otherwise, sooner or later they will catch up with you. Here are some effective strategies and resources for managing your stress:
1. Build a stress management routine
The best way to boost your stress management skills is to develop a regular practice of stress reduction. While it might sound obvious, many of us tend to fall into a trap of “stressing out” when there’s a change in our routine or when minor things get out of control. Developing a routine can help reduce the frequency of these types of stressors. Research shows that cultivating a regular meditation practice can have a long-term effect on your brain, helping to reduce stress and improve your quality of life. There are many other types of mindfulness exercises that you can try to fit into your schedule as part of your routine.
2. Exercise helps reduce stress
Exercising constantly is an unrealistic goal for most people, but it can help reduce your stress level. Whether you choose to run, do yoga, or simply take a walk outside, work out to music, or with a workout buddy. Simple activities that require effort will leave you feeling more relaxed and less stressed.
3. Try breathing exercises to de-stress
When you feel yourself starting to worry or get stressed out, take a minute to focus on your breathing. If you’re imagining that you’re breathing in, try to picture yourself breathing in relaxation and calm. And Focusing on the fact that you’re breathing out, you’ll feel relaxed and start to let go of the stress hormones surging through your body. If you’re stressed out about something that’s out of your control, try to focus on breathing out the fact that it isn’t under your control.
4. Don’t sweat the small stuff
It’s easy to feel like you’re under constant pressure and under a spotlight when you’re in the spotlight. It’s important to remember that life is filled with stressors that aren’t necessarily going to be relevant to you. Try to avoid letting even small things like traffic tickets or unimportant meetings stress you out.
5. Spend time with loved ones and develop friendships
It’s easy to feel anxious about spending time with people who you feel pressure to impress. Instead of letting those pressures dictate your behavior, find ways to enjoy the time you spend with people even if it isn’t always a perfect situation. Developing friendships with people who aren’t at the top of your priority list can have a huge impact on your life. It’s also important to remember that you don’t need to be friends with everyone you meet; you don’t need to be in a relationship with everyone you meet.
6. Take a break from your routine and do something you love
Sometimes all you need is a break from your usual routine. Whether you need to take a vacation from your routine or simply shift your focus to something else for a while, take the break you need. It’s important to remember that even when you come back to your routine, you will still be stressed. So make sure to take breaks from your routine and do something you love during that time.
Stress is a normal part of life and can sometimes be helpful. However, if it persists, it can become a problem. Stress can be caused by numerous factors, such as job changes, relationship issues, or financial problems.
It’s important to identify the source of your stress and take the necessary steps to manage it. There are many effective ways to reduce and prevent stress.
Building a stress management routine, exercising regularly, and taking time to relax can go a long way in keeping your stress at bay. It’s also important to remember that no matter what’s going on in your life, you always have control over your own actions