As adults, we are bound to accept that stressful situations are a part of our journey. Over a period of time, stress can prove to be detrimental to our mental health and overall happiness. It prevents us from being fully present and living in the moment. This is why it is important to find effective ways to relieve stress that work for you.
I definitely identify as an overthinker with a Type A personality, which is another way of saying that being stressed out is second nature to me! Over the years, I’ve spent time journaling and identifying my stress triggers while trying almost every thing on the internet to relieve stress.
I have narrowed it down to this curated list of the 12 most effective, tried and tested ways to relieve stress.
1. Unplug yourself
In overwhelming or anxious situations, the first step is to cut out the noise. The best way to do this is to put aside all your devices and mute your notifications. Sometimes, if possible, I put my phone in airplane mode.
Find a quiet space where you can let yourself process the situation.
2. Being Mindful
Doing any form of deep breathing or mediation is the best way to bring yourself back to the present and live in the moment. You do not have to be a seasoned yogi or have access to a yoga studio to do this! 😃
Focusing on your breathing while doing these easy deep breathing exercises is the simplest way to feel grounded.
3. Brain Dump
This is my most favorite practice in stressful situations! It provides an effective means of catharsis for discovering my internalized worries.
It’s simple. I grab a plain white paper and jot down everything that is on my mind. I don’t hold back because nothing is too trivial. It could be a deadline, a pending bill, an upsetting remark, an important decision or anything at all!
I usually write these in phrases or shorthand. I write until there is nothing left on my mind. Writing this brain dump list helps me organize my thoughts and formulate a plan.
4. Untangle your thoughts
The brain dump list above will give you an accurate picture of everything that you are worrying about. Now take a step back for a few minutes.
Review your list from a third person’s perspective. Roughly categorize the items on your list into these three buckets:
- Mind chatter
- Issues that you have no control over
- Tasks that can be completed
Mind chatter
Our mind can be a pretty loud place. Remember that it is normal for us to have these thoughts. Try your best to not give these thoughts too much of your attention.
If they persist, then take a step back. If your friend had these issues what would you advise them? Talk yourself through it in the same way that you would talk to a friend.
Issues that you have no control over
Worrying about things out of your control is pointless. Easier said than done, I know! But remind yourself that any minute spent wallowing in worry or self-pity does not relieve your stress or change your situation.
Instead of being paralyzed about what you cannot control, focus your energy on planning and brainstorming ways to change your situation. If you are stuck, then talking to someone or asking for advice would help.
Tasks that can be completed
Now this list is worth your time! Most likely, this list would include adulting chores that just have to be done like filing taxes, negotiating rent, creating a budget or having an uncomfortable conversation with someone.
Dive head first into this list and make progress. Make time in your calendar to finish these tasks at the earliest.
Using this Eisenhower matrix printable for your to-do list can help in prioritizing your tasks.
5. Take a break
Sometimes the answer is simple! You just need to take a breather from the mad hustle of everyday life.
Immersing yourself in any form of art or activity helps a lot. This includes watching your favorite feel-good movie, painting, gaming, listening to your favorite Spotify playlists or creating something on your own.
Spending time with someone you love whether its your partner, sibling, pet or best friend can instantly alleviate your stress and help you cool off.
Sometimes giving yourself the space you need can do the trick! Saying no to other commitments to prioritize your alone time can make a huge difference.
It is important to take breaks often to prevent burnouts.
6. Procrastination
This is the most common precursor to stress. When we postpone our to-do list for instant gratification, it is bound to be counter-productive and it will cause unwanted stress in the near future.
For example, if you are stressed about confronting someone or making a tough decision, munching on your favorite fast food or watching a Netflix show is not going to solve it. Most likely, you will still be thinking about it at the back of your head.
Make a conscious choice to work on your to-do list and push away your distractions. Remind yourself of how accomplished and relieved you will feel when you check items off of your list.
7. Affirmations
Pep-talks are definitely the way to go! Victory poses and positive affirmations are great ways to change our mindset and energy.
- I have the resources to deal with this situation effectively.
- Everything is figureoutable.
- It is not the end of the world if this does not happen.
- I will work on my tasks at my own pace and as best as I can.
By repeating affirmations like these, you will find the confidence and courage to push through.
8. Get Moving
The best way to scientifically balance out our cortisol (stress hormone) levels is to bring in some extra serotonin (mood-boosting hormone).
Your favorite form of exercise would be your best bet. Taking your dog for a walk, sweating it out at the gym and getting some fresh air are some of the best ways to relieve stress!
Try this 30 minute beginner yoga to bring out some wholesome vibes! Meg and I absolutely love this yoga routine.
9. Reduce your caffeine intake
Caffeine could be making you restless and jittery. It can cause our body to respond anxiously like we are under stress.
While downing that next cup of coffee may feel like a good idea, you might want to rethink it. Instead, you can have decaf or calming herbal tea to soothe your nerves.
10. Leaning on your support system
Talking to your loved ones can add a new perspective to your situation. It can help you address your problems differently. It will make you feel supported and less lonely.
Also, it is always a good idea to seek professional help if you need it.
11. Journaling
I have been journaling since 9th grade. I have a whole saga of life issues documented in my journals!
Journaling is just an extended form of the brain dump exercise. You can write to your heart’s content about everything that you want to let out. This is your own personal space where you can be 100% honest about what you feel and what is bothering you.
12. Clean up your space
This is a simple trick to make you feel instantly better. I don’t mean deep cleaning your entire apartment, now that would just be procrastinating from your main tasks!
I mean making your bed and de-cluttering your table so that you create a better environment for yourself. Moreover, it will make you feel better since it is another productive task that you have accomplished.
To wrap up
- Create a quiet environment to unplug yourself and identify what is making you feel stressed.
- Mindset is key. Ignore the mind chatter and accept the situations that you have no control over.
- Focus your energy on sorting your priorities.
- Dive headfirst into your to-do list and appreciate yourself for making progress.
- Repeat affirmations to prepare yourself to take on challenging situations.
- Take breaks to recharge.
Let me know in the comments if these tips work for you! I’d love to hear about other ways to relieve stress that work for you!