Reflect and Nourish

We all get stressed from time to time. But chronic stress can negatively affect your health over time.

Fortunately, practicing stress management techniques can help you become more resilient and able to cope with life’s daily challenges. To manage stress effectively, here are five practical tips you can incorporate into your life:

1. Identify whatever may be causing stress

Identifying the problem(s) that are causing you stress and working to improve the situation may help mitigate stress, according to John Hopkins Medicine. Once you identify what is troubling you, you can take practical steps to help yourself feel better.

Even if the problem can’t be fixed, being aware of the problem can help you think of ways to alleviate your stress around it. For instance, if someone pushes your buttons, taking a step back from the situation and changing your expectations could help you maintain your relationship with them.

2. Take deep breaths

Taking a few deep breaths can help lower your cortisol levels, blood pressure, and heart rate, according to Greatist and the University of Colorado Boulder.

There are several breathing techniques you can try, such as breathing in for a certain number of counts and breathing out the same number of counts, visualizing a word or phrase as you breathe in, or progressive muscle relaxation, according to WebMD. 

You can also try pranayama breathing, which involves breathing through one nostril at a time. According to Psychology Today, this technique helps bring balance and neutrality to the mind and body.

3. Meditation

According to MayoClinic, meditation can help quiet the mind and promote a sense of balance and calms that aids your overall wellbeing.

There are many forms of meditation, such as guided meditation, guided imagery, visualization, and mindfulness.

4. Stay active

A 2020 six-week study of 185 college students found that doing aerobic exercise 2 days a week helped reduce overall stress and perceived stress due to uncertainty. The exercise also improved levels of self-reported depression. 

Whether it’s through brisk walking, running, dancing, or swimming, finding enjoyable ways to get your body moving is a great way to reduce stress. 

5. Connect with others.

Spending time with a family member or friend can help calm you and lower stress. Talking about your troubles with someone who will listen to you may help you find a new perspective on your situation and come up with solutions, according to NHS.

Going for a walk with a family member, meeting up for coffee or lunch with a friend, or joining a club/group can all be great ways to connect with people. 

Stress is an inevitable part of life, but actively taking steps to manage it through techniques such as the ones above can help you regulate your emotional state. If you have any other stress-relievers you like to turn to, feel free to let me know in the comments below.