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We all have our own ways in which we experience stress.
For some, it’s a quickening heart rate and breaking out in a cold sweat.
For others, it’s a feeling of queasiness or breathlessness.
And for others, it’s an immobilizing force that only compounds the stress and anxiety that’s already there.
Fortunately though, as quickly and as overwhelming as stress can be when it comes, we hold the power in being able to reverse stress and its effects almost as quickly.
(Read this for 8 useful hacks on how to calm your anxiety).
How? Our stress response can be counteracted with a relaxation response in which our heart rate returns to a normal, slower pace, and our blood pressure decreases.
Inducing this relaxation response is always easier said than done, but there a few tricks you can use to get from point A to point B.
The next time you start to feel stressed and anxious, try these 7 methods to quickly and effectively de-stress and reduce anxiety.
7 Ways to De-Stress Yourself Almost Instantly
1. Stop procrastinating now. Life is already difficult enough, but we often only complicate it further by adding to it ourselves, often in the form of procrastination. When we’re stressed out, we succumb to that free-floating anxiety that paralyzes us and makes us even more likely to procrastinate, which only leads to further stress and anxiety. Rather than letting this anxiety take control and lead to inaction, de-stress by channeling your energy towards action. Even if it’s only baby steps, start somewhere. Believe me, you’ll feel so much better when you start seeing the results of your work, rather than letting those tasks loom before you.
2. Walk it out. Feeling super stressed out? Go on a short 10 minute walk and replace that nervous, negative energy with feel-good endorphins. Not only will you find it easier to clear your head, but you’ll also be able to focus better, all while getting a fantastic mood boost.
3. Ditch your phone. Research has shown that having our phones on us at all times actually compromises our abilities to focus, and even raises our cortisol levels, further exacerbating any stress we already feel. So the next time you start feeling stressed, don’t reach for your phone. De-stress by taking a few deep breaths, going on a walk, or talking to a friend (yes-in person!)
4. Learn how to say “no.” We all have the inherent desire to please others, but when our need for approval and acceptance constantly trumps our ability to say “no,” we only compromise ourselves. Stop overcommitting yourself, and embrace your ability to tell others “no.” There is great freedom in that choice.
5. Make your planner your best friend. Planners are one of your best stress-fighting tools, simply because they allow you to plan for any and all situations. Additionally, they provide a firm sense of structure, which allows for stability and predictability, even on your most chaotic, stressful days.
6. Choose gratitude over anxiety. Stress is often self-inflicted, meaning we often contribute further to our own stress by approaching situations with a less-than-positive attitude. For example, thinking, “Here we go again” when your colleague brings up an issue with you sets the tone for an unproductive, stressful interaction. Instead of letting yourself think like this, try to approach every situation with gratitude. Count your blessings even for the simplest of things. For example, the opportunity to learn from a challenging or frustrating situation, or the roof over your head, or the food you eat. You’ll find that rather than getting more stressed, this approach tweaks your negative thought patterns to a more positive mindset.
7. Laugh! The best, easiest way to de-stress and relax is to simply laugh. Laughter increases your intake of oxygen-rich air, stimulates your lungs, muscles and heart, all while boosting your flow of endorphins. In this way, it deactivates your stress response, letting you feel more relaxed and in control. So whether you watch a viral video on YouTube, listen to a joke, or read funny reviews on Amazon, kick back, relax and laugh.
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