Sometimes, stress can take you by surprise, emotional, and ruin your day. Fortunately, some simple methods can be used to deal with acute stress. The following strategies can quickly relieve stress and help you get back to your normal activities. If practiced regularly, these techniques can also be a reference in relieving long-term stress.
Step
Method 1 of 3: Activating the Senses
Step 1. Use aromatherapy
The part of the brain that processes scent is adjacent to the area that controls emotions. Scents can quickly and easily affect your mood.
- Rub a few drops of essential oil on your wrist. Lavender is a calming scent, while the notes of lemon and orange are great for boosting energy.
- You can also use an essential oil diffuser at home or in the office.
Step 2. Drink tea
Black tea has been shown to lower cortisol (stress hormone) levels and promote relaxation. In fact, the ritual of drinking tea is also calming. Apart from that, tea also keeps you hydrated. It is good for both body and mind.
Step 3. Chew gum
One study showed that chewing gum can reduce anxiety and increase alertness. This method is very simple! Always have chewing gum in your bag or on your desk. When you are feeling stressed, take and chew gum until you feel better.
Choose chewing gum that contains less sugar because this type is better for your teeth
Step 4. Listen to the sounds of nature
Nature sounds (such as the sound of a running river, fire, or insects and birds chirping in the forest) can instantly reduce your stress level.
Find a nature sound cd, app, or podcast that you like. Listen to nature's sounds as a form of stress relief or when you're starting to feel overwhelmed
Step 5. Listen to music
Music can help relieve stress, reduce pain, and improve overall quality of life. Try listening to music when you feel stressed so that your mood quickly improves.
- Create stress-free playlists by choosing upbeat songs you like.
- Whenever you start to feel stressed, listen to the playlist.
Method 2 of 3: Activating the Body
Step 1. Take a shower
Taking a shower is a great way to reset, relieve anxiety, and reduce stress. As well as being great for body care, taking a shower is also a great way to boost your confidence, especially if you're feeling down. Bathing also has outward effects (hot water, fragrance, touching oneself) which are great for stress relief.
Step 2. Lie down with your feet up against the wall
The “legs up the wall” or “viparita karani” pose are great yoga poses for reducing stress. Apart from increasing blood circulation to the head and upper body, this posture also relaxes the central nervous system.
- Sit on the floor and keep your buttocks as close to the wall as possible.
- Lie relaxed on the floor.
- Raise your feet against the wall so that they are perpendicular to the floor.
- Stay in that position for 10 minutes.
Step 3. Dance
Dancing is great for stress relief for two things: it makes you listen to upbeat music and it has the same benefits as exercise. These benefits can be felt in just a few minutes. Whenever you start to feel stressed, get up and dance for the duration of a song. This short break can also be scheduled in the middle of a work routine to be done regularly.
Step 4. Take a walk
Any form of aerobic exercise has been shown to calm nerves and improve mood. Taking a walk can be a quick and simple way to get there. One study showed that a brisk 30-minute walk can be just as effective as a sedative. However, taking a leisurely 5 or 10 minute walk can also relieve stress.
- Take a short walk whenever you feel stressed.
- Increase the duration to 30 minutes each time you do it.
- Do this activity several times each week (or even daily) to minimize stress and make you feel better.
Step 5. Massaging yourself
Massage has been proven to relieve stress and benefit the body. However, massage does not have to be done by a professional. The same benefits can be obtained by doing it yourself. Start with an easy massage on the eyes. (This massage is perfect for people who use computers a lot.)
- Close your eyes.
- Place your thumb under the eyebrow.
- Press and move your thumb in a circular motion toward the outside of the eyebrow.
- Continue this movement around the eyes.
Method 3 of 3: Activating the Mind
Step 1. Focus on the present
Anxiety often arises when we worry about the future or the past. Spend a few minutes actively focusing your mind on the present. Do a simple activity like washing dishes or drinking tea. Focus your mind on the activity for 5 minutes in as much detail as possible. After it ends, the mind will become calmer.
Step 2. Breathe deeply
Taking deep breaths is a great way to focus. In addition, focused breathing has also been shown to slow down the heart rate and lower blood pressure. Both of these have a huge effect on your stress level.
- Take a deep breath 5-10 times.
- Try to keep the duration of the inhalation equal to the exhalation.
- Inhale through your nose and exhale through your nose or mouth.
Step 3. Create an affirmation
Affirmations are positive statements about yourself. Affirmations can be written down, or spoken silently. However, the impact will be most pronounced when spoken out loud.
- Prepare some affirmations beforehand. Do you feel restless when you try to write? The affirmation can start with "I am a great writer."
- When you start to feel restless and stressed, make your affirmations calmly.
- You can do it while looking in the mirror.
- Other affirmation ideas are: "I am a good person"; "I deserve to be happy"; "I'm doing well"; and "I'm beautiful".
Step 4. Laugh
Laughter has been shown to stimulate the production of beta-endorphins in the brain. In fact, just anticipating it can also stimulate production. If you're feeling stressed, take a break to find something funny. If you're not laughing out loud, just anticipating it will suffice.
- Find funny videos.
- Recall a funny experience with friends.
- Listen to comedy podcasts.
Step 5. Do a “body scan”
Body scanning is an easy meditation practice that can relieve stress and help you stay grounded. This can be done in just 30 seconds. The goal is to be aware of every part of the body; not to judge or change it.
- If there is space, lie down on the floor. (If not, do a body scan while sitting in a chair.)
- Close your eyes and start paying attention to what part of your body is touching the floor (or chair).
- Rest the tense body parts (usually the jaw, neck, and shoulders).
- Start scanning your body from your toes.
- Imagine that you are exploring it, not judging it and just watching it.
- End the scan on the top of the head.
Tips
- Make sure not to vent your stress/anger on friends or family.
- The tips above are meant for soothing acute stress specifically. However, if practiced regularly, these tips can relieve stress or anxiety overall.
