Keeping up with the theme this week of stress reduction, I wanted to create a list of the Top 5 things I do or use to help manage my stress levels and/or my anxiety.
1. Journaling
If you’re anything like me, you have a million things running through your mind at all times. My brain thinks the very best time for those obsessive thoughts is right before bed. You know those thoughts, the ones that include replaying what happened throughout the day, thinking about what you didn’t do or what you need to do tomorrow. The list goes on and on. I’ve found that jotting everything down before bed helps alleviate most of those thoughts and helps me sleep better. There is something about getting them out of your head and onto paper that is very therapeutic. Journaling can also be used when you’re upset or angry. You can even write a letter that you never plan on sending. Being able to express yourself freely without being interrupted will not only make you feel better but it can give you a better perspective on the situation as well.
2. Music
Specifically, nature sounds or music designed for yoga & meditation. These soundtracks are designed with stress reduction in mind. There are plenty of studies which have shown that nature sounds, opposed to manufactured sounds, help reduce your body’s fight or flight response while increasing your body’s response to rest and relax. One of my favorite songs is Weightless by Marconi Union. The song was created with therapists and studies have shown that it can actually reduce levels of cortisol (the stress hormone) and anxiety by 65%. I’ve used it on plane rides (I have anxiety when flying) and it has helped me every time.
3. Massage
Massage has been shown to not only increase the feel-good hormones like serotonin, but also to help decrease the stress hormones including adrenaline and cortisol. You don’t always need an extra pair of hands either. You can still reap the benefits of massage by using a lacrosse ball or a handheld massager; as long as you are relaxed while increasing your blood flow to help balance those hormones. Adding aromatherapy like lavender essential oils also helps to decrease stress levels even further.
4. Nature
There are plenty of studies that discuss the positive effect nature can have on you. Not only does vitamin D from the sun help reduce the stress hormone cortisol, but being in nature can also reduce your blood pressure and your heart rate. Getting out of the house or office and away from electronics also provides necessary distractions. This allows your brain to reset which can help shift your focus in a more positive and productive direction when you return. Walking outside for at least 20 minutes is all you need but for added benefit, you can also try walking barefoot. This is a technique called grounding which uses the earth’s electrical charges and can help reduce not only stress, but depression and anxiety as well.
5. Breathing
Luckily, breathing comes so natural to most of us that we don’t even pay attention to it. The way we breath can have significant impacts on our health though and through our breath, we can control our stress levels and anxiety. There are many ways to bring the attention to your breath which can have relaxing effects, but there is one in particular that helps me every time I am feeling stressed or anxious. It’s called alternate nostril breathing. To start, place your middle finger and pointer finger on your forehead, in the middle of your eyebrows. Next, place your right thumb over your right nostril followed by inhaling through your left nostril. Then, covering your left nostril with your ring finger, exhale through your right nostril. Continue this pattern for a couple of minutes or until you feel your breathing regulate and you feel more relaxed.
I hope these tips help you! We could all use a little more rest and a lot less stress these days!
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