Stress is a part of life. Whether it’s work deadlines, family responsibilities, or unexpected challenges, we all experience stress from time to time. In small doses, stress can actually be helpful, it keeps us alert and motivated. However, chronic stress, or long-term stress, can take a toll on both our physical and mental health. It has been linked to issues like high blood pressure, headaches, digestive problems, anxiety, and sleep disturbances.
The good news? While there’s no magic pill to eliminate stress, there are effective ways to manage it and even reverse its effects.
1. Breathe deeply
Deep breathing is one of the simplest ways to calm your mind and body. Studies have shown that slow, deep breathing (diaphragmatic breathing) can help lower blood pressure, reduce stress hormones, and improve overall well-being. Next time you’re feeling overwhelmed, try this:
- Inhale deeply through your nose for four seconds.
- Hold the breath for four seconds.
- Exhale slowly through your mouth for four seconds.
- Repeat for a few minutes and feel the tension melt away.
2. Try Relaxation techniques
Relaxation techniques help counteract the body’s stress response by lowering heart rate, blood pressure, and muscle tension. Some effective methods include:
- Progressive muscle relaxation: Tensing and then slowly relaxing different muscle groups in your body can release built-up tension.
- Guided imagery: Closing your eyes and picturing a peaceful scene (like a beach or a quiet forest) can help you feel more relaxed.
- Biofeedback: This technique uses technology to help you gain better control over involuntary stress responses, like heart rate and muscle tension.
3. Practice mindfulness and meditation
Mindfulness is the practice of staying present and fully engaged in the moment. Research has shown that mindfulness meditation can help reduce symptoms of anxiety, depression, and stress. Even just a few minutes a day can make a difference.
- Find a quiet space.
- Close your eyes and focus on your breathing.
- If your mind starts to wander, gently bring your attention back to your breath.
4. Get moving with yuga
Yoga isn’t just about flexibility, it’s also a powerful stress reliever. Studies have found that yoga can lower stress levels, improve mood, and even help with sleep. It combines physical movement, deep breathing, and mindfulness, making it an excellent way to unwind after a long day.
5. Know when to seek help
If stress feels overwhelming and doesn’t seem to go away, it might be time to talk to a professional. Chronic stress can contribute to mental health conditions like anxiety and depression, and getting support is important. If you’re in distress or need immediate help, call or text 988 for 24/7 confidential support from the Suicide & Crisis Lifeline.
Stress is inevitable, but how we respond to it makes all the difference. Take a moment today to breathe, reset, and care for yourself. You deserve it!
Want to learn more ways to support your health? Walk in or schedule an appointment for an annual physical with Hold My Spot.
Sources:
National Center for Complementary and Integrative Health, National Library of Medicine, CDC.gov, Mental Health Foundation, National Institute of Health