Whether you're racing against deadlines, facing a job loss, trapped in a tense relationship or swimming in schoolwork, stress is a seemingly inescapable part of life. Anxiety, depression, fatigue, headaches, insomnia, weight changes, stomach aches and neck stiffness are all common by-products of stress, FamilyDoctor.org explains, making it imperative to find healthy ways of releasing your tension. Although difficult situations are often unavoidable, several activities can release you from the physical and psychological shackles of stress.
Exercise
Staying physically active does more than keep you healthy; it can also help you combat stress. As the American Council on Exercise explains, exercise may stimulate mood-enhancing neurotransmitters in the brain, increasing feelings of calmness and relaxation. A single session of exercise can generate up to two hours of "post-exercise euphoria," relieving tension and even increasing your feelings of self-worth. To reap the stress-slaying rewards of physical activity, the American Council on Exercise recommends engaging in 20 minutes of aerobic exercise six to seven days per week, or participating in recreational sports such as tennis, volleyball, racquetball or squash. For maximum benefit, exercise away from stressful places such as your office or overcrowded classes.
Meditation
Meditation, a technique for inducing deep relaxation and tranquility, is a common strategy for reducing stress. As the Mayo Clinic explains, numerous meditation styles exist, but some of the more popular include guided meditation, mantra meditation and mindfulness meditation, all of which are most effective performed in a quiet and comfortable setting. Guided meditation involves visualizing places, people, situations or sensory experiences like scents and sounds that you find relaxing. Mantra meditation consists of mentally repeating a single phrase, thought or word that helps you feel calm and prevents you from dwelling on stress-inducing thoughts. Mindfulness mediation involves maintaining awareness of the present moment, freeing yourself from thinking about the past or worrying about the future.
Preparation
For many people, feeling unprepared for difficult situations--such as interviews, presentations or important conversations--can trigger stress. Planning in advance for these events can help you feel more empowered and less anxious, HealthFinder.gov explains. To help yourself prepare, visualize the upcoming situation in your mind, rehearse what you will say mentally or aloud, envision a positive outcome and create a backup plan in case events don't go as predicted.
Deep Breathing
Engaging in conscious deep breathing can help you regain calmness, especially if you experience shortness of breath or physical tension as a result of stress. As FamilyDoctor.org explains, you can practice deep breathing by lying down on a flat but comfortable surface, and placing one hand on your chest and the other on your abdomen, slightly above your navel. Inhale deep enough so that your stomach rises slightly, hold your breath for one second and then exhale fully. This exercise will help you use your full lung capacity and avoid shallow chest breathing.
