4 MIN READ | Health Psychology

Tommy Williamson

7 Effective Ways to Reduce Stress

Cite This
Tommy Williamson, (2021, April 16). 7 Effective Ways to Reduce Stress. Psychreg on Health Psychology. https://www.psychreg.org/effective-ways-to-reduce-stress/
Reading Time: 4 minutes

Unfortunately, stress is extremely common amongst people nowadays, from students to workers, everyone experiences it on a regular basis. A bit of stress here and it is normal, but if you live in it constantly, it can get pretty overwhelming and exhausting. It’s important to learn how to cope with it and ease it as much as possible, regardless of what kind of situation you are in. So here are 7 effective ways to reduce stress in no time.

Breathing exercises

Before you jump to the conclusion that breathing exercises are worthless, you might want to try them yourself first. Breathing exercises have been around for a long time, being tightly associated with meditation and relaxing – it’s only natural that they can be used for stress relief. This is great if you’re hit with an immense wave of stress, it’s best to just take a minute, sit down and breathe in deep, try the 4 7 8 method – by inhaling and counting until 4, hold in your breather, and count till 7 and exhale it on 8, this is a common practice and it should help you calm down a bit.

Scents and extracts

Taking medication for stress shouldn’t be your first instinct, there are far better and more natural ways to battle stress. It can be as little as getting incensed and lighting them in your home to create a calming environment. It’s proven that certain smells are capable of suiting stress and helping you calm down. On the other hand, if you dislike those things, you can always opt for other external things, or even indulge in things like organic CBD products to help with stress. From different kinds of oils to tea, it all depends on what you find most appealing. It’s all about finding the suitable method and dosage that will balance out your nerves.

Exercise regularly

There are so many reasons why you should be active, your body needs to move in order to work properly, but there are also other benefits you might not even be aware of. By adding exercises to your daily schedule, you’re creating a perfect way for your body to let go of stress on a regular basis. Sometimes you just charge and need to shake it off, even if the stress is at a subconscious level, we all have it. Our bodies are meant to be active, to move around and exercise, it helps with brain stimulation as well as acting as a great stress relief. Imagine going to the gym and letting go of your anger and stress out on some bench presses and squats.

Fix your sleeping schedule

We live in a fast-paced world, it’s normal to spend countless nights glued to our screens due to work or other reasons, but if it becomes a habit you are in big trouble. Nowadays, it’s totally normal to go to bed at the end of a long day and rewind by scrolling social media, while it can be entertaining sometimes, it’s oftentimes a waste of time. Instead, you should focus on getting enough sleep, your body and mind will be thankful in the morning. The truth is, there is not a single form of content you can console that can recharge and rest your brain as well as good ol’ sleep. It’s the most natural way to get better overnight and recharge for the next day, so you don’t feel pent up and stressed.

Find a hobby

With tight schedules, it’s hard to find time to start a hobby, or even have the motivation to do it. But it can actually be such a beneficial thing, especially if your day job is something stressful and hard – having a carefree and fun activity to do when you get home can help out with stress more than looking at your phone. Spending time on your computer, phone, or watching TV is perfectly fine, but it won’t do good in the long run. This way, drawing, learning an instrument, or indulging in personal projects can shift your focus on something else for a time being and ease your stress levels. And who says playing games isn’t a good hobby, try board games like dungeons and dragons, play it with your friend for a casual weekly activity.

Spend time in nature

What better way to reduce stress than to take a break from the hectic city life. It’s actually proven that spending time in nature has lots of benefits, so going to the countryside or at least to your local park, can do much more than you think. The greenery and natural environment calm you down, let you breathe in the fresh air – it’s the perfect setting to rewind after a long, stressful week. Obviously, not a lot of people will have the time and opportunity to venture out into the wilderness, but taking a hike or a walk to your local park is enough to feel a bit of nature around you. Also, you can call a loved one while you are at it, for bonus points.

Eat a balanced diet

Food is important however you look at it, some people have specific diets, while others indulge in comfort eating – regardless, there should always be a good diet. With that being said. Eating properly, and above all else regularly can help balance your stress levels, even if you are feeling under pressure and like you dom’t have an appetite, you need to fight it. The same goes for if you are overeating during a stressful episode, it’s totally normal to seek comfort in food, but try to restrain from it as much as possible. Focus protein, vitamins, and nutrient intake cut our sugar, and try to stray away from coffee, as it can worsen your stress and anxiety levels

Takeaway

People deal with stress in different ways, and not all stress manifests itself the same way, so it’s totally a personal experience. Try different things and methods to reduce it, and see what suits you the most. Don’t force yourself too much, the key thing is to get you to a better mental state, so do things that bring you joy and avoid the bad habits as much as you can.


Tommy Williamson did his degree in psychology at the University of Edinburgh. He has an ongoing interest in mental health and well-being.


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