Since we’re all different, stress is different for each of us.
What causes stress in one person might not cause stress in another.
And there are different kinds of stress.
To complicate things a little further, some stress is actually good stress – such as when competing in a sport with friends. Win or lose, you tried your best and had fun, coming away feeling energized. Don’t worry about reducing this kind of stress.
Some stress is manageable, like the stress of driving and getting slowed by a stoplight that lasts longer than we’d like. In the big picture of life, it’s not important. Try your best not to dwell on this kind of temporary stress, but this stress also often requires us taking steps to manage.
And some stress can be truly toxic. This is the kind of stress where you have little to no control, such as in the death of a loved one or a large personal financial crisis you can’t change. This is the main stress we need to work to manage and very often it’s critical to have support (direct or indirect) from family, friends, or professionals.
The good news is that you can learn to tackle undesirable stress — even sudden, large amounts of stress — by engaging in small, daily habits that keep this emotion from becoming overwhelming or taking over.
Stress may be a fact of life, but it doesn’t have to rule your life.
Learning and practicing healthy ways to react to and relieve stress can have profound effects on your health, happiness, longevity, and overall well-being.
Adopting even one new healthy habit can help to fight the harmful effects of stress.
Here are our top 7 strategies:
- Practice positive self-talk.
Self-talk is the endless stream of positive or negative thoughts that run through your head every day.
We suggest that you start this practice by following one simple rule: Don’t say anything to yourself that you wouldn’t say to a friend or loved one.
If a negative thought enters your mind, evaluate it rationally and respond by reframing the thought in a positive way. For example, instead of saying, “I can’t handle this,” remind yourself, “Hey, I’ve handled bigger challenges before, and I can handle this too.”
- Harness the power of optimism.
Some research suggests that optimists may cope better with stressful situations, such as major life transitions.
A simple but effective habit is to practice gratitude when you first wake up in the morning or before you go to sleep at night. Instead of dwelling on your worries during these times, try thinking of three things you’re grateful for — big or small.
- Get outside.
Studies show that spending time in nature reduces stress, lowers cortisol levels, decreases blood pressure, and improves well-being.
For many of us, the sounds, sights and smells of green spaces — such as forests, wetlands, city parks and gardens — have a powerfully calming effect.
Studies have also linked being outdoors with a greater reduction in inflammation in your body.
- Appeal to your senses.
A simple way to de-stress is to engage your senses — touch, smell, sight, taste, and hearing.
For example:
- hang a colorful poster or cheerful family photo in your workspace
- listen to some peaceful music or a recording of ocean waves
- make your space smell nice by exploring essential oils or scented candles – lavender, frankincense, jasmine, and lemon or orange scents are known to help relieve stress
- Help others.
Studies on helping others show that shifting the focus from yourself to other people may not only relieve stress but improve your overall health and well-being.
Consider serving at a food bank or raking an older neighbor’s lawn.
Even small acts of kindness, such as giving a stranger a compliment, can affect your attitude, outlook, and health.
- Take care of your body.
Sleep, exercise, and diet are vital for your physical health. They can also impact how you cope with stress.
Get proper sleep to rejuvenate your body and help you tackle the stressors of your day in a refreshed state.
Use exercise to release brain chemicals (neurotransmitters such as dopamine, serotonin and melatonin) that can leave you feeling happier, more relaxed, and less anxious.
Seek out healthy meals and snacks and limit caffeine. Too much caffeinated coffee, tea, or soda can increase your stress level.
- Seek help.
If you’re having difficulty coping with the stressors in your life, outside support may be needed.
You may consider enrolling in a stress reduction or specific situation support class at a community or health care center or online.
Ultimately, your doctor or a mental health professional is a key resource to provide treatment options if stress is building or if you’re not functioning well.