stress reduction techniques

13 Proven Stress Reduction Techniques For Any Situation

There’s a pretty good chance that you’re going to feel stressed out at some point or another. Whether it’s a spat with your significant other or an argument with your co-worker, stress is unavoidable

The problem comes when the stress becomes too much and starts to control your life. Rather than try to “cure stress,” which is impossible, you need to learn how to reduce and deal with it.

Below, you’ll discover 13 of the most effective stress reduction techniques anyone can do.

1. Meditate

Meditation is really one of the most proven stress reduction techniques. It will work exceptionally well in pretty much any situation. Plus, you will only need to meditate a few minutes each day to relieve your stress to some degree.

In fact, it is believed that meditation may be able to manipulate the brain’s neural pathways. In return, this can potentially make your body and mind much more resilient to stress. Learning how to meditate can be a little time-consuming, but it’ll prove to be well worth it in the long run. The next time you’re feeling stressed out, find a quiet place and meditate for a few minutes.

2. Feel Your Senses

When you feel the stress building up inside of you, it is time to slow down and take a breather. Stop what you’re doing and zone in on your senses.

Feel the air connecting with your face. Pay close attention to your feet and how they make contact with the ground. Feel the texture of the food that you’re eating. You only need five minutes to focus in on your senses.

When you’ve done this, your stress will suddenly dip lower.

Not sure how to start? Try this ASMR video!

3. Physically Decompress

If you’re dealing with large levels of stress, you’ll want to decompress and eventually move on. All you need is a warm heat wrap. Place it around your shoulders and neck. Sit back and relax. Close your eyes and relax all parts of your body, including your face, neck, back and chest.

You can also switch from the heat wrap to a tennis ball or foam roller. The roller or tennis ball can be used to physically massage the tension from your body. Either getting out those kinks is going to make a big difference in almost any situation.

4. Have A Good Laugh

When you’re feeling stressed out, you’re probably going to have a tough time having a laugh. Nevertheless, you should force yourself to do so. Having a good laugh is one of the best ways to eliminate your stress rapidly.

Laughing is immensely beneficial. It boosts your endorphins, which improves your mood. Laughing will also lower cortisol, which is known as the stress hormone.

When you notice yourself getting stressed, call up a friend who can help you laugh. If nobody is around, you can watch a comedy on television, check out something funny on YouTube or read a comic.

5. Listen To Music

One of the best ways to handle stress is by taking the time to listen to music. Soothing music is best for lowering your stress levels. This type of music is beneficial for lowering blood pressure levels, anxiety and heart rate.

If you’re feeling heated and angry about something, you’re definitely going to want to switch to something that is loud. Rock music will do the trick. Either way, music can make a huge difference.

This is a really good tip when you’re stressed out and need to focus. For instance, if you’re a student doing homework or an athlete getting ready to play a big game, music can help you get in the right mental space.

6. Exercising

Many people love exercising because it’s a fun way to deal with stress. Many runners get addicted to running since it gives them a runner’s high. Just remember that you do not have to run to get that high.

You can perform many different types of exercises to get the results that you’re after. Yoga and walking will both help. These exercises can reduce depression and improve anxiety. If you want a low-intensity exercise, you should definitely stick with walking.

7. Using A Journal

Journaling is one of the best stress reduction techniques ever. Journaling will give you the ability to reflect on your life and find things that you’re grateful for. If you want to remember the good things in your life, journaling will prove to be very helpful.

You should use your journal to cherish your more pleasurable moments. Once your journal is full of positive thoughts, you can read it and immediately decrease your stress levels.

8. Visualization Techniques

Using visualization is one of the best ways to reduce your stress levels.

All you need to do is form images in your mind. Make sure that you choose images that remind you of a peaceful, calming situation and place.

To get the most out of this, you’re going to want to use all of your senses. Try to think of the smell of the atmosphere and the sound around you. This technique will take you away to your safe place and help you forget about your stressors.

9. Autogenic Relaxation

The term autogenic refers to something that is found within you. This specific relaxation technique will require you to use visual images and body awareness. Repeat words inside of your mind, while thinking about a beautiful, peaceful place. This can help slow your heart rate and reduce your stress to some degree.

10. Express Your Feelings

When you’re feeling stressed, you should not hesitate to let loose.

If you hold that stress inside, there is a good chance that it is going to come back to haunt you. By speaking your mind, you’ll be able to get the stress off of your shoulders immediately.

If someone is stressing you out, don’t internalize it and suppress your emotions. Have an honest conversation with them and let them know how you feel. While it might be an awkward conversation, it’ll save you from dealing with long-term stress and anxiety every time you run into that person.

It’s not only about expressing negative emotions either.

When you’re happy, smile!  In fact, smiling can reduce stress and improve your mood. The point is, avoid bottling your emotions and you’ll notice you’re not as stressed out all the time.

11. Breathing Through Your Diaphragm

Did you know that you literally take tens of thousands of breaths a day? Even though we breathe this much on a daily basis, most of us don’t even realize that we’re are doing it wrong.

You are probably thinking, “How can I be breathing wrong?”

Well, have you ever really sat down and watched a baby or pet as they slept peacefully? If so, you have probably noticed that their stomachs rise and fall more than their chest when they are breathing. This is because children and pets naturally breathe from the stomach.

When you are stressed and experiencing anxiety, you are more likely to draw breath from your chest. Abdominal breathing or belly breathing is the way that your body was designed to breathe, but so few of us actually do.

The next time you are experiencing stress, pay attention to your body and breathing. You will probably notice that your chest tightens, while your breathing becomes shallow and rapid.

This is just simply a natural reaction, but it can have negative effects on your body.

For instance, it can cause your heart rate and blood pressure to increase, while directing the blood away from your brain and muscles. This process also causes the body to be flooded with stress hormones. Once the breathing has returned to normal, all of these conditions will go back to normal.

It won’t happen overnight, but with practice, deep breathing will become natural.

12. Go Hiking

Are you someone who loves being in nature? Have you ever wondered why you love it so much?

Well, it probably has to do with the fact that nature is very soothing and the sun can fill your body with tons of much-needed vitamin D. And, this is not to even mention all the exercise that you are going to get while you are out there.

Check out our article on forest bathing to learn more about why being in nature reduces stress. And the next time you feel the stress coming on, hit the great outdoors and take in everything that it has to offer.

13. Speaking With Someone

You don’t necessarily have to run out and pay thousands of dollars to speak with a certified psychologist to relieve your stress issues. In fact, just speaking with a neighbor, co-worker, or your spouse can go a long way.

Sure, it is understandable that you probably don’t want to push your problems off on someone else, but they won’t see it like that. Your friends and family would do anything to help you and that is what they are they for.

Plus, there is a good chance that they have been through the same situation that you’re currently experiencing. They might be able to provide you with the advice or information you need to get out of the situation.

After speaking with these individuals, you will not only feel stress-free, but you could potentially have an effective solution to your problem.