How to reduce stress instantly -6 useful tips
Reducing stress quickly can be important for your overall well-being otherwise we runthe risk of developing psychosomatic ailments. Here are six instant ways to help reduce stress:
Deep Breathing: This is one of our most portable tools that is accessible to us all the time. Take a moment to focus on your breath even by asking yourself a simple question like ‘How Am I breathing right now?’ and then see if you can slow down. Inhale slowly through your nose for a count of four, hold your breath for a count of four, and then exhale slowly through your mouth for a count of four. Repeat this deep breathing exercise several times. Deep breathing can activate your body's relaxation response. Another natural tranquilizer is 4, 7, 8 breath. I demonstrate some healingbreathwork through my videos. Check them out here: Wellness North Videos
Progressive Muscle Relaxation: Tense and then release different muscle groups in your body, starting from your toes and working your way up to your head. This can help relieve physical tension and promote relaxation.
Mindfulness Meditation: Engage in a brief mindfulness meditation session. Find a quiet spot, close your eyes, and pay attention to your breath and the sensations in your body without judgment. This can help you stay in the present moment and reduce stress.
Visualization: Close your eyes and imagine a peaceful and calming place, such as a beach, forest, or a quiet room. Visualize yourself in this place, focusing on the details and sensations you would experience. Visualization can transport your mind away from stressors. In one of our trauma therapies - EMDR, we use resource development and installation procedure and in that step, we like to install and distill calm place in the mind of the individual we are working with.
Physical Activity: Engage in a quick burst of physical activity. Even a short walk, a few minutes of stretching, or a set of jumping jacks can release endorphins, which are natural stress relievers.
Listen to Calming Music: Put on your favorite soothing music or nature sounds. Music has the power to influence your mood and can help you relax and de-stress quickly.
These techniques may work differently for different people, so it's essential to find what works best for you. Additionally, if you find that stress is a persistent issue in your life, consider seeking long-term stress management strategies or professional help to address the underlying causes.
Some of the ways, our team of clinicians manage their stressors include:
Listening to body. Our bodies react to stress in a variety of ways: rapid heartbeat, tension headaches, clenched teeth, nausea, irritability, and more. When you feel these physical symptoms, take steps to correct them. Parinaz likes to go for walks and hikes while Jashmesh relaxes with a cup of tea.
Kiran suggests folks that give meditation a try. She believes that it helps to relax our mind and body at the same time, as well as improves our sense of peace, balance, and control. It also helps to keep us away from feeling overwhelmed. Some forms of meditation include yoga, guided meditation, the ancient Chinese medicine of Qigong, and Tai Chi.
Learn breathing techniques and exercises. Mindful breathing is another way to disrupt acute symptoms of stress and help your body receive nourishing oxygen. You can learn about various breathing exercises online, in books, or by taking a class. Some examples include deep, slow breathing, and counting seconds between breaths. Navjot will often include these practices in her clinical work with her clients.
Harness the healing power of music. A little calming background music can go a long way toward changing your mood and even your perspective on a stressful situation. Choose music artists and genres that promote relaxation and concentration without intruding on your thought patterns. Saba and Winnie really enjoy listening to music to keep themselves grounded.
Get plenty of exercise. Ensuring that you get some form of exercise at least 5 days per week for at least 30 minutes at a time can have enormous health benefits. Exercise reduces anxiety, lowers blood pressure, strengthens the body, and increases your lung capacity (so you can get the most out of those breathing exercises). Pavneet enjoys exercise while also spending quality time with friends and family.
