Almost everyone experiences stress and anxiety. When your problems mount or you're in an uncomfortable or taxing situation, you might feel your heart pound, your stomach cramp, your jaws clench or your teeth grind. You can combat many of life's stresses, however, with relatively simple practices that can increase your quality of life. If your stress and anxiety levels remain high for an extended period of time, seek professional counseling. Many times, people enroll in counseling for a specific problem and don't necessarily require long-term therapy.
Step 1
Focus on the present instead of listening to the stories that play in your head, suggests Eckhart Tolle, author of "The Power of Now." If you constantly tell yourself that you're no good and that your future is hopeless, eventually you'll believe these ideas to be true. Whenever you start to think negatively about the future, stop your thoughts and focus on what you are doing or where you are in the present moment.
Step 2
Practice relaxation techniques on a daily basis. Meditation, yoga, aromatherapy, visualization, taking a hot bath and stretching can all slow down the mind and help the body relax. Find a quiet place in your home or at work where you won't be disturbed. Start each day with one or more relaxation techniques and also practice them whenever you feel stressed or anxious.
Step 3
Brainstorm solutions to your problems. Rather than worry about your problems, sit down and come up with solutions. Once you have found viable solutions, rather than procrastinate, which will produce more stress and anxiety, implement your ideas. "Take action and pay attention to how much better it feels when it is done," say Jesse H. Wright and Monica Ramirez Basco, authors of "Getting Your Life Back."
Step 4
Engage in relaxing activities. Take a weekend trip, get a massage, go fishing or spend time with your friends or family. Do things that take your mind off your worries, and allow yourself to have fun. Taking a daily morning or nightly walk can also help clear your head and release built-up stress and tension.
Step 5
Breathe deeply whenever you're feeling stressed or anxious. Breathing from the diaphragm for as little as one minute can reap benefits for both your mind and body, says Judith Lazarus, author of "Stress Relief & Relaxation Techniques." Practicing deep breathing for 20 minutes a day can reduce your stress level even more. As you breathe deeply, tell each part of your body to relax, advises Lazarus. For instance, you might say, "Relax, neck" or "Relax, scalp" as you inhale and exhale.
Step 6
Spend time in peaceful, quiet places such as the woods, mountains or desert. "Being in nature is healing -- it slows us down and gives us time and space to think," says Mary Jo Kreitzer, director of the University of Minnesota Center for Spirituality and Healing. If you can't get outside, spend a few minutes watching a nature video, listening to a recording of soothing nature sounds or looking at photos of peaceful landscapes.
References
- "The Power of Now"; Eckart Tolle; 2010
- "Getting Your Life Back"; Jesse H. Wright and Monica Ramirez; 2002
- "Stress Relief and Relaxation Techniques"; Judith Lazarus; 2000
- University of Minnesota: Take 5: Use Nature to Reduce Stress
