Stress is as much a part of life as sunshine. On some days, it seems even more prevalent! That means we could all use some help when it comes to managing stress.
While we can’t single-handedly eliminate the long list of problems in the world and things that cause us stress every day, we can find ways to mitigate it. Here are 12 ways to do just that.
Remember: These tips are intended to help reduce—not increase—stress. In other words, don’t think of them as one more thing on your to-do list; think of them as a gateway to a calmer life. Every day, hour, minute, and second is a new opportunity to take care of yourself.
1. Make Your Bed
Do this simple chore before you even brush your teeth, and you’ll have started your day accomplishing something.
The same good feeling goes with unloading the dishwasher or putting away laundry.
Remember: Small stress relievers add up.
2. Move
Stand up. Sit down. Walk around the block. Swim a few laps. Go up and down the stairs. Experts everywhere sing the praises of movement, whether in short bursts or for longer stretches. Those at the Mayo Clinic call it “meditation in motion.” Physical activity not only helps relieve mental stress; it has physical effects, too, like helping to protect your body from a variety of health issues such as cardiovascular disease.
3. Sleep
Adults should aim for at least seven hours, recommends the Centers for Disease Control and Prevention.
If that’s easier said than done, try these tips from the American Academy of Sleep Medicine: Turn off electronic devices at least 30 minutes before bedtime, and keep them out of the bedroom.
Go to bed at the same time every night.
If you can’t sleep, focus on inhaling while thinking one positive thought and exhaling one negative one for each breath. And speaking of that …
4. Breathe
When we’re stressed, our breathing tends to be shallow and quick, which can exacerbate that anxious feeling. If you notice yourself doing that, focus on slowing it down.
Put your hand on your belly. When you inhale (through your nose), your belly should rise. When you exhale, also through your nose, it should deflate.
The American Psychological Association recommends turning your attention to breathing even when you’re not feeling stressed. That way, when you are, you’ll be better versed with how to deal with it.
5. Go Outside
The American Heart Association tells us that being outside in nature even for a few minutes works wonders. Look at the clouds in the sky or at trees. Swing with your kids on a playground. Feel the sun on your face. Believe it or not, even looking at nature photos can help bring down your stress level.
6. Turn Routine into Ritual
Instead of brushing off what you do without fail every day (wake up, let the dog out, make coffee, put away the dishes) as blah blah blah, cherish it. You’ve been granted a gift. Appreciate the small things.
7. Focus on Fueling Foods
Experts at Colorado State University recommend eating foods high in antioxidants (blueberries, tea, beans, tomatoes, kale); in Omega-3s (salmon and other fatty fish, nuts, soy products); and in certain vitamins (dark leafy vegetables, citrus fruits, garlic).
Keeping our bodies healthy can help us better deal with what the world throws our way.
8. Eat Mindfully
Pay attention to how each bite tastes. Doing so helps us slow down, keeping in check the stress that’s inherent when we gobble our food or doing anything in a rush without paying attention. Added bonus: Savoring your food more can conjure up a pleasant memory of a special meal.
9. Make Time for Meditation
It doesn’t take hours sitting on a pillow with incense burning. You can meditate open-eyed at your desk, or in line at the grocery store.
Experts at the Mayo Clinic say meditating helps reduce stress by helping us focus on the moment instead of letting our thoughts go in a thousand directions.
Try repeating a calming word (happy, grace, nature) or using as many senses as you can to savor the moment you’ve given yourself, however brief.
10. Put on Your Oxygen Mask First
If you remember nothing else from your last flight, this a good thing to remember. In other words, when you’ve taken care of yourself, you can better care for others. It’s not being selfish to make sure you’re tops on the list of people you need to care for.
11. Reach Out to Others
Social connection is vital to our mental health, say experts at the Centers for Disease Control and Prevention.
12. Practice (and Record) Gratitude
What may seem small can have huge benefits, like a smile, a kind word, a steaming cup of coffee, a cat who awaits your arrival.
Jotting these little things down to show gratitude helps keep us centered and gives us something to turn to when stress gets the better of us.
Gratitude journals work!
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.