Stress is a factor in a number of diseases and illnesses and makes anxiety disorders worse. Reducing stress levels is a key in fighting anxiety and having a higher level of life satisfaction. While many of the techniques are simple to do, they often take practice to master and integrate into your life. Also, not all of them may work as well for everyone. Choose the ones that seem the best fit for you and put them to work.
1. Start with a smile. You may not feel it when you cheese, but studies show that the benefits are smiling don’t have to start with sincerity. Just force a smile for a few seconds and see what happens.
2. Practice deep breathing. You don’t have to do anything special for this, just slow your breathing and breathe deep from your diaphragm. Breathe in through your nose, hold for a few moments, then breathe out through your mouth. Do this anytime you begin to feel tense or anxious. When stressed, we have a tendency to breath quick and shallow and this only causes the heart rate to increase and muscles to tense, adding to the stress.
3. Say no more often. Don’t let guilt or fear pressure you into a schedule that taps your energy to a breaking point. Learn to say yes to yourself by saying no to things that are too much of a drain on your time.
4. Take a walk, garden, or go for a bike ride. Getting some exercise can increase good hormones that aid in relaxation, plus being out in the fresh air and sunshine can lower your stress as well. Plus a change of scenery can help your state of mind.
5. Connect with people who are supportive. This means people who help you feel better whatever the situation. Some people are well-meaning but not so effective at reducing your stress levels. Go to lunch, a movie or just enjoy a nice phone conversation.
6. Laugh. Have a favorite comedy movie or TV show? Keep a DVD handy. Go to a comedy club. Have fun and laugh. This is a proven stress-reducer.
7. Allow time for pleasurable hobbies. Play piano, crochet, collect sports memorabilia, go to car shows, or do a jigsaw puzzle without guilt. This is not wasting time, but rather investing time in you and your health.
8. Make stress-busting changes to your environment and schedule. If you hate driving in heavy traffic, take the bus. If you find too much noise overwhelming, play some calming music on your MP3 player and tune out the rest of the sounds of the world. Introduce things into your home that help you feel calmer, whether it’s certain scents, sounds or textures. Bring home fresh flowers, hang art that appeals to your senses.
9. Get a good night’s sleep every night. Make your bedroom a peaceful oasis. Keep work outside the door, and make your bed as comfy and inviting as possible. Don’t sleep with the TV on and try to keep a consistent schedule. Avoid exercise or caffeine too close to bedtime. Getting refreshing sleep wards off stress.
10. Eat healthy and learn about foods that help you relax naturally. Chamomile tea, a protein/carb snack like peanut butter toast or pretzels with a little cheese are good choices. Not feeding yourself junk food will help your body handle stress better, as well.
11. Take up yoga, or try accupressure or massage therapy. These practices help you to care for your mind by caring for your body. While yoga is simple to start at home you will have to learn about accupressure techniques to try yourself. Investing in a monthly or weekly massage may pay for itself in the stress-relief it provides.
12. Have sex. Yep, that’s right. Sex is a terrific stress-buster with the flow of endorphins it releases.
13. Improve your posture. Slumping down reduces blood flow through your body and restricts proper breathing. Sit up straighter and you’ll feel better.
14. Focus your mind through prayer or meditation. Whatever your religious or philosophical leanings, focusing your mind through practices such as these has a calming and centering powers. Expand on this through having a special area to practice meditation or prayer, where you can relax and calm yourself. Have candles, special pillows or rugs to sit on, and music that helps you relax as well.
15. Avoid alcohol, nicotine and caffeine. All these can make your stress levels worse.
16. Have goals, even small ones. Looking forward to things, even little events can help you relax and enjoy life a bit more.
17. Keep a worry journal. Writing down the thoughts that are bothersome can help you to clear those thoughts away. It can also help you seem them in a better perspective sometimes. Additionally if you have a worry journal and a set time to worry, you can turn off those thoughts more easily at other times when they arise.
18. Get a pet or borrow one. Having a pet around seems to lower stress levels, so if you don’t have a cat or dog visit a friend’s or pop into the pet store for a little puppy love.
19. Practice forgiveness. Holding onto negative emotions like anger or resentment blocks relaxation. This includes yourself. You need to release yourself from perfectionistic standards and forgive yourself for the times you fell short, too.
20. Keep a happy calendar. Aim for one moment of pleasure or joy in everyday. Keep track of the different ways you’ve tried to achieve that. Planning and recording of it makes it more of a measurable goal in your life.