Everyone experiences stress from time to time. According to the Mayo Clinic, stress is a normal reaction to the demands of daily life. Stress causes the flight-or-flight response to be activated in your body, causing the release of steroid hormones, an increase in heart and breath rates and a feeling of heightened awareness or even anxiety. If you're under a great deal of stress, your stress response may not turn off on its own. Therefore, it is crucial that you develop a stress management routine to allow yourself time to unwind, relax and de-stress from the day's events.
Exercise
Exercise is good for your mind and body. It can help you to release physical and mental tension and distract you from stressful events. According to the University of Maryland Medical Center, exercise may reduce the harmful effects of stress on your blood pressure and heart. If you're just starting an exercise program, strenuous exercise can be dangerous, so pick something easy at first. Join a low-impact aerobics class or yoga or tai chi class. Walk around the block after dinner with your spouse or some friends.
Meditate
Meditation offers a proven way to de-stress and relax. According to the Mayo Clinic, meditation can promote a sense of calm, peace and relaxation in your mind and body. Meditation is something that anyone can learn, and it's simple and inexpensive. You can learn to meditate using books, CD's or DVD's. You can probably find many of these materials at your public library or neighborhood bookstore. You might also find some interesting meditation courses offered by a local yoga teacher or at a nearby community center.
Deep Breathing
Another very simple technique that you could try is deep breathing. According to the University of Maryland Medical Center, your breathing becomes shallow and rapid during times of stress. Deep breathing is a way to automatically bring your breath rate back to normal. You can practice this technique anywhere. Place your body in a comfortable position; you can sit, stand or lie on the ground. Put your hands on your abdomen and be aware of your breath. Try to consciously slow the rate of your inhalation and exhalation. Focus on taking deep breaths from your abdominal area.
Aromatherapy
Aromatherapy is a healing art involving the use of essential oils to heal and promote specific moods. According to the University of Maryland Medical Center, inhaling the aroma of stress-relieving oils such as lavender can help you to de-stress and calm down. Use a few drops of lavender oil in an oil diffuser or add 10 to 15 drops to a warm bath to relax at the end of a long day.
Massage Therapy
You may think of getting a massage as a luxurious treat when you feel like pampering yourself, but it can also be an effective way of reducing stress. According to the University of Maryland Medical Center, massage therapy is effective for stress relief because it lowers your body's level of the stress hormone cortisol. There are several types of massage you could try, including Swedish and Shiatsu. Swedish massage uses long strokes and kneads tension out of tight muscles. Shiatsu massage applies pressure to specific points in your body, promoting a feeling of deep relaxation.
