Feeling stressed can seriously impact your mood and your daily routine. It can even lead to more serious conditions like depression or anxiety. That’s why it’s important to recognize the signs of stress early on, and then take action to eliminate that stress as soon as possible. If you feel like your stress level has been increasing lately, try using this 10-step self-help program to help you relax and become less anxious about life’s many daily stresses.
1) Breathe
When you’re feeling stressed, it’s important to take a step back and take a deep breath. That way, you can clear your head and think more clearly. Plus, breathing deeply has been shown to help reduce stress and anxiety. Here’s how to do it -Inhale for five seconds through the nose
- Hold for two seconds
- Exhale for five seconds through the mouth
Repeat as needed until your heart rate returns to normal.
2) Do Something
- Acknowledge your stress. Don’t try to bottle it down or ignore it. Recognizing that you’re feeling stressed is the first step to managing it.
- Identify the source of your stress. Is it a specific situation, person, or event? Once you know what’s causing your stress, you can start to develop a plan to deal with it.
- Make a list of things that help you relax. This can include things like reading, listening to music, spending time in nature, or getting a massage.
- Develop a healthy coping mechanism for when you’re feeling stressed. This might involve deep breathing exercises, journaling, or talking to a friend.
- Avoid unhealthy coping mechanisms like drinking alcohol or overeating.
3) Talk to Someone
When you’re feeling stressed, it’s important to talk to someone who can help you manage your stressors. This could be a friend, family member, therapist, or anyone else who can offer support. Talking about what’s stressing you out can help you feel better and may give you some insight into how to resolve the issue. Additionally, try to avoid any type of self-judgement when discussing your stressors. Accepting that you’re feeling stressed is an important part of managing stress.
4) Learn How to Relax
- It’s important to recognize when you’re feeling stressed and take action accordingly.
- Relaxation techniques can vary from person to person, so find what works best for you.
- One way to relax is to focus on your breathing and make sure you’re taking deep, even breaths.
- Another method is to imagine yourself in a peaceful place, such as a beach or a meadow.
- If your mind is racing, try writing down your thoughts in a journal or on a piece of paper.
- Once you’ve identified your stressors, it’s important to come up with a plan to deal with them.
- Remember that it’s okay to ask for help when you’re feeling overwhelmed.
5) Put Things in Perspective
When you’re feeling stressed, it can be difficult to see things clearly. Everything may seem like a big deal and you may feel like you’re about to snap. But it’s important to remember that perspective is everything. Here are some steps to take when you’re feeling stressed
- Ask yourself what’s causing the stress?
- Identify the stressors that are most influential on your current situation (What do I need to change?
- Brainstorm some potential solutions for the stressor(s). If you can’t come up with any, write down anything you think might help reduce your stress levels. Try not to judge these ideas until after they’ve been tested out in real life. You never know what will work until you try!
- Rank your ideas from best solution to worst solution. Then implement them one by one!
6) Get Some Sleep
- If you’re feeling stressed, one of the best things you can do is get some sleep.
- Lack of sleep can exacerbate stress and make it harder to cope with day-to-day challenges.
- Aim for seven to eight hours of sleep each night.
- If you can’t seem to fall asleep, try some relaxation techniques such as deep breathing or visualization.
- Create a comfortable sleeping environment by making sure your bedroom is dark, quiet, and cool.
- Establish a regular sleep schedule by going to bed and waking up at the same time each day.
- Avoid caffeine and alcohol before bedtime as they can interfere with sleep.
7) Have Fun!
If you’re feeling stressed, there are a few things you can do to help yourself feel better. First, take a deep breath and try to relax. Secondly, try to find something to laugh about- even if it’s just a silly meme. Third, get moving and go for a walk or run. Fourth, connect with friends or family members. Fifth, give yourself some time to relax and enjoy a good book or movie. Sixth, practice some self-care and do something nice for yourself. Lastly, remember that stress is only temporary and it will eventually pass.
8) Let Go Of Control
When you’re feeling stressed, it can be tempting to try and control everything in your life. But the truth is, you can’t control everything. And that’s okay. Letting go of some of the control can actually help reduce your stress levels. Here are 10 things you can do to let go of control and start relaxing
9) Plan Ahead (By Thinking About The Worst Case Scenario, And How You Can Handle It Best If It Happens.)
- Talk to someone who will understand and can offer helpful advice. This could be a friend, family member, therapist, or even a hotline.
- Identify your stressors and figure out which ones you can eliminate or change.
- Make time for yourself every day to relax and do something you enjoy.
