Have you been feeling stressed lately? Nervous about taking exams, performing on stage, or speaking in public? Sometimes stress is unavoidable, but there are ways to feel calm and relaxed in cases of generalized anxiety or when you're dealing with an event you're worried about.
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Part 1 of 3: Cooling Down Quickly In Stressful Events
Step 1. Take a deep breath
Inhale and exhale slowly. Deep breathing can calm muscles and nerves so that the body feels relaxed. This technique can also lower blood pressure.
Step 2. Distract
The mind can spin uncontrollably about the worst that could happen. Change your mindset by:
- Write the number 8 on the palm of the hand.
- Counting down from 100.
- Thinking of something funny. For example, imagining all of your viewers wearing clown outfits, remembering a joke you just heard or a comic you just read, or a funny TV commercial.
Step 3. Imagine you are in a quiet place
The place everyone imagines is different, but some examples are:
- Imagine you are far away on a deserted island, relaxing in the sun on the beach, and listening to the roar of the waves.
- Imagine you are in a meadow, feeling the breeze, the warmth of the sun, watching the clouds drift, smelling the sweet aroma of flowers and grass.
Step 4. Focus
Directing your mind to the task at hand and to what you're learning or practicing, rather than what you're worried about, will make stressful events feel faster and more enjoyable.
- If you are working on an exam, don't rush. Understand each question thoroughly. Focus on what you have learned and remembered.
- If you're playing a sport, concentrate on what you need to do to win. Focus on the strategies that have been taught.
- If you're playing a skit, focus on memorized dialogue. Look and listen carefully for clues. Dive into your role and pretend that you are the character being portrayed.
Step 5. Prepare yourself
It may seem obvious, but the more prepared you are for stressful activities, the more likely you are to succeed because you'll be more confident in yourself. So spend plenty of time studying, practicing dialogue, playing a song, or practicing skills for a match.
Part 2 of 3: Maintaining a Healthy Lifestyle
Step 1. Get enough sleep
Get 7–8 hours of sleep each night, or as much as you need to rest. Lack of sleep is a vicious cycle: if you are stressed, you cannot sleep well, if you do not sleep well, you will be more stressed. If you're having trouble sleeping because of stress, you can try:
- Drink chamomile tea. Chamomile tea is a pleasant relaxation-inducing ingredient.
- Avoid bright light or loud noises at least an hour before bedtime. Including TV. Make the most of the last hour before bed by doing something relaxing, like reading or meditating in dim light.
- Don't think about sleep. Worrying that you have to sleep will actually keep you awake. Let your mind wander. If you still can't sleep, get up and do something non-stimulating (reading) for some time until you feel tired.
Step 2. Eat a healthy and balanced diet
Eat three times a day, especially breakfast. Make sure you eat plenty of whole grains, vegetables, fruit, and lean protein a day.
- Eat 6 servings of whole grains (wheat bread, whole grain pasta, breakfast cereals, brown rice) every day. 1 serving means 1 loaf of bread, 50 grams of pasta, breakfast cereal, or rice. Avoid processed cereals with high added sugar.
- Eat at least 4 servings of vegetables and 4 servings of fruit every day. Choose a variety of types and colors. Potatoes are not considered the main vegetable. 1 serving of cooked vegetables is 75 grams (more for raw vegetables), a piece of fruit about the size of a baseball, or cup fruit or vegetable juice.
- Eat 2-3 servings of lean protein (beans, tofu, fish, eggs, poultry) daily and 1-2 servings of low-fat dairy products or calcium supplements) daily. Avoid processed salty meats such as hamburgers and bacon. Eat red meat occasionally.
- Avoid eating because of "stress". Don't just eat when you're under a lot of stress, unless you're eating carrots. Try the steps in the “Quick Cooldown in Stressful Events” section, or drink a glass of water.
Step 3. Adequate hydration of the body
Dehydration can cause headaches and feelings of discomfort that can eventually lead to stress. Drink 8 glasses of water every day.
Water is the best option, but you can also drink plain herbal teas and pure fruit or vegetable juices
Step 4. Limit caffeine and alcohol intake
These types of drinks can cause dehydration and also contribute to stress.
- Sometimes people drink alcohol as a way to deal with stress, but this habit is not only unhealthy, it's also dangerous and can cause even more stress in the long run.
- Caffeine can make you feel alert and refreshed at first, but studies show that excessive caffeine consumption can actually cause stress because it physically increases your heart rate.
Step 5. Exercise regularly
Exercise is one way to reduce stress and allow you to get enough sleep. Do cardio exercise (walking, swimming, cycling) for at least 20 minutes 3-4 times a week.
Don't forget stretching. Stretching is not a cardio workout, but it is important if you exercise regularly because stretching can reduce muscle injury. Stretching makes the body and mind feel good and is great for releasing stress
Step 6. Try yoga
Many studies show that yoga provides health benefits and can reduce stress. While there are many types of yoga, most include breathing exercises, meditation, and stretching of various muscle groups.
Yoga can increase energy, aid weight loss, reduce chronic pain, reduce insomnia, improve athletic performance, and help you view life more positively. There's no reason not to try it
Part 3 of 3: Limiting Stress and Relaxing Regularly
Step 1. Socialize with other people
Recent studies have shown that spending time with good friends can help reduce stress and also block the effects of negative experiences. So pick up the phone and start making plans to hang out.
- Make sure the people you choose make you feel comfortable and can laugh and have fun with.
- There are lots of suggestions from this article on what to do with friends. You can take them to the gym or bike together, eat out, join a yoga class, etc. You can also watch movies or concerts. Do whatever makes you go out and laugh with friends.
Step 2. Take a break from time to time
This may seem counterintuitive to the previous step, but it really isn't. Spending quality time with friends is important, but staying connected (ready for work, texts, emails, social media) is unhealthy.
- Take active steps to spend some time alone free from distractions. There are some jobs that don't allow this, but it's worth a try because the payoff of lower stress levels will make it worth it.
- Once you've managed to break free, you can spend quality time with your loved ones, enjoy the outdoors, or do some truly relaxing activities.
Step 3. Try a massage
If you can afford a professional masseuse, do it. If your partner can massage, give it a try. Massage will make you very relaxed and help deal with stress. In addition, massage can help relieve lower back pain and several other health problems.
Make sure you drink plenty of water after the massage because the toxins in the muscles are released during the massage process and must be expelled
Step 4. Take a bath in hot water
This method is easy and free as long as you have a bathtub. Put aromatherapy oil or salt in the bath (aromatherapy is a specific scent that affects the emotional part of the brain, most of which are relaxing).
Step 5. Listen to music
Studies show that music can make you feel happier, even if the music itself is sad. Music also affects the same parts of the brain that are associated with anxiety and depression. So, make sure there is always music in your life, in your home, car, etc.
Step 6. Appreciate what you have
One of the biggest contributors to stress in general is worrying about what we need, what we want, or what we should do.
- People who cultivate an “attitude of gratitude” by taking time to think about what they are grateful for generally experience improved mood and increased energy.
- Try writing a gratitude note in a diary. This gratitude journal is simply a note where you write down what you are grateful for. You can read it again whenever you feel down.
Step 7. Think positively about yourself
If you've started thinking about yourself with words like "never" and "bad," it's time to change. Would other people or people you know agree if you said that in front of them? Maybe not (If so, maybe it's time to evaluate your friends).
