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10 Actionable Tips for Stress Relief

I unfortunately have quite a little bit of experience dealing with stress and nervousness. However, I’ve 10 go-to things for stress aid. A number of I attempt to implement day by day to create a greater “baseline” and then a number of are less frequent however help from a “big picture” standpoint.

It’s not a secret that the last yr was intense. Too intense. I used to be working 80+ hours every week for over a yr, coaching for the Boston Marathon, and my stress reached unhealthy levels. Stress (which may be good in healthy amounts) become every day nervousness, which started impacting my well being, my sleep, and my relationships. And then I began having panic attacks.

While I knew there was an finish in sight since I used to be planning to give up my Corporate America job, I still had to survive a particularly aggravating time. And to be trustworthy, even now that I’ve left that job, I nonetheless wrestle with nervousness.

I’ve been working with a therapist (extra on that under) and she or he defined that part of my nervousness is a behavior my body and thoughts have shaped. I was operating on high all the time — physically and mentally — and I can’t just flip that off.

So, I still should actively work to improve my stress and nervousness. After I shared what a day within the life seemed like, I obtained quite a few feedback asking for ideas for managing stress and nervousness. Under are the things I do commonly for stress aid. I actually hope it helps you and I’d love to listen to what helps YOU – please depart a remark and share!

10 Activities for Stress Relief & Dealing with Nervousness

1. Therapy

I’m a firm believer that everyone can benefit from therapy. I have been going to therapy on and off for 15 years, and have been seeing the same one for the previous 9 years. There are durations in my life the place I’ve seen my therapist multiple occasions a month and different occasions I’m going just a few times a yr.

In some circles therapy has a stigma and in others, it’s fashionable to be in therapy. No matter your circle, I encourage you to see a therapist at the least once a  yr. You will have annual physical exams, right? This is just as important- it’s a checkup for your mental state.

2. Determine the basis cause and handle it

It’s one factor to do all of the things to deal with nervousness, however in the event you’re not working to determine what’s CAUSING it, you’ll be treating a symptom which will never go away. It’d be like going to the dentist every year to get cavities drilled however never brushing your tooth and flossing.

Remedy might help with identifying root causes, as can journalling and spending time with self care to turn out to be self-aware, actually fascinated by what’s causing your stress. You must give yourself time and area to actually assume and course of. (Remedy helps make that point a priority!)

3. Pausing my inbox & turning off notifications

I have four very lively inboxes and I might easily lose my whole day in emails. Whereas emails don’t go away and I still have to reply them, it helps to pause my inbox and as an alternative set particular occasions through the day to work by way of them. Gmail has a Pause Inbox extension that’s free to install and life altering.

I additionally try to keep in mind to pause it on the finish of the work day to assist enforce the top of the work day. It’s straightforward to work all the time once you personal your personal enterprise since there’s all the time extra to do. While I attempt to not get on my laptop after 7pm, I nonetheless examine emails and messages on my telephone a lot of the night time.

But when my emails are paused, it helps me work a little less. And since feeling like I’ve to do EVERYTHING as soon as attainable is considered one of my root causes for nervousness, this helps so much.

I even have all notifications turned off on my telephone except textual content messages and reminders to meditate (more on that under). And, people who textual content me will inform you that I don’t reply instantly!

I don’t get any social media notifications, e mail pop-ups, nothing. I don’t miss having notifications at all, but since I still have a nasty behavior of checking my telephone rather a lot, I typically put it in another room while I’m working. Merely being away from my telephone relieves stress!!!

4. Lavender diffusing

I’m not a huge important oils individual. I imply, I’ve a ton as a result of they odor good however I don’t actually use them — besides lavender. I exploit it a number of days every week in a diffuser in my workplace.

Lavender is among the most-studied oils as it pertains to rest and it may possibly help with nervousness. Once I keep in mind to diffuse, I typically are likely to take longer, deeper breaths to absorb the scent – and sluggish, deep respiration also helps with nervousness.

5. Sleep

I used to be not a superb instance of this during the last yr, sleeping typically just 5-6 hours a night even when operating 50-60 miles every week. And I firmly consider not sleeping enough made my stress and nervousness worse and it’s definitely not good for my well being.

Now that I’m in “recovery mode” from the stress of the previous yr, I’m letting my physique have the sleep it needs and wishes. What does that seem like? In the first few weeks after operating the Boston Marathon and after quitting my corporate job, I was sleeping 9-11 hours an evening.

While I’m not sleeping that much, I’m still sleeping 8.5 hours. Yes, it feels weird to get up so late after waking up between 5am and 6am for the past 15 years. But, my physique clearly needs it and my stress levels are significantly better once I’m nicely rested.

6. Recent air

Simply taking Maizey on a walk or happening a run (even when the weather isn’t great!) does wonders for my head. I have to time to breath and assume, without with the ability to do anything. The recent air REALLY helps calm me down and it’s even higher once I depart my telephone at house.

Analysis exhibits that getting outdoors can enhance your temper. This is a simple one to implement for those who make it a priority!

7. Music

I LOVE music, virtually all types of music. While I’m working, I choose classical or instrumental so I can focus better. And while I typically run with out music for numerous reasons, typically operating is even better due to music.

Once I’m super stressed or making an attempt to stop a panic assault (I can typically feel them approaching and different occasions they hit out of NOWHERE), I sit on our porch swing with my earbuds in, just listening to my favourite playlist.

Music therapy is a factor for a cause – it could actually assist with stress aid.

8. Meditation

After studying 10% Happier, I attempted to start out meditating more persistently. And I can’t converse highly enough about it for stress management. I’m not super consistent (yet!) with a day by day follow, but I sometimes meditate Three-4x every week.

woman meditating for stress management

Meditating is sort of like operating – I by no means remorse doing it, even once I don’t really feel like doing it. I exploit the Waking Up app, which is free but I pay for the upgraded service to have more choices.

woman opening Waking Up meditation app

Perception Timer is one other app that has extra free choices but I like the consistency of Waking Up. Perception Timer has SO much selection, which is nice for some individuals, but I wish to know what I’m getting relatively than beginning one and realizing I don’t just like the music, the guided voice, whatever. Headspace is one other great meditation app that I used for a while.

9. Scheduling breaks & time with others

I have to literally schedule downtime in my day since I have a behavior of working nonstop. Since I work by myself most days, it’s straightforward to go all day with out meaningful breaks or without interacting with anybody else.

Once you’re in an workplace, you get natural breaks. Coworkers cease by to talk, you get get espresso, you go out for lunch, and so forth.. I don’t have that until I’m VERY intentional about it since espresso and meals are all ten steps away.

It’s been really helpful working in individual with my social media assistant, Hannah, while she is residence from school for the summer time. I get extra “breaks” simply by having somebody to talk with and it provides me a social outlet.

It’s really easy to feel remoted whenever you’re burdened or anxious because you just need to work on a regular basis, considering you’ll finally get caught up and things will really feel better. But, I’ve found that working nonstop and/or isolation makes issues considerably worse. Scheduling lunch dates with buddies or just operating errands midday helps me interact with other humans! (Often I simply speak to Maizey all day. 🙂 )

10. Understanding

My most constant coping mechanism is operating, and multiple studies show that exercise can enhance temper issues in some patients as much as prescription drugs.

While I don’t run each day, I run most days. It’s considered one of my favourite elements of my days (see why here!), however one more reason I run is because it helps handle my stress and nervousness. With out it, I firmly consider I might wrestle even more.

Apart from operating, I discover that heavy lifting calms my nervousness. I zone out to my favorite playlist and since I exploit my breath so much once I raise, it’s very calming. I really like HIIT (high depth interval training), however my body and mind crave slower movements once I’m tremendous careworn.

On the contrasting aspect, I LOVE a vigorous yoga class. I undoubtedly can’t take into consideration anything throughout yoga and that is SO good for my head. It’s like shifting meditation, where my mind simply stops spinning for a bit.

I so wish we had a very nice, scorching yoga studio in Winston. I LOVED the recent yoga courses in Charlotte, notably Jen’s, since she has the perfect playlists. The only thing I really like almost as much as an excellent run is a scorching, sweaty yoga class with AMAZING music.

The bottom line on coping with stress & nervousness:

Not every thing that I do will work for you, however I actually hope some or all of those allow you to manage stress and/or nervousness in your personal life. When you only take away two things from this submit, it’s these:

  • Do NOT be afraid to seek skilled assist

A great therapist can really assist change your life. And don’t be afraid to shop around. It might take a pair tries to seek out the proper therapist. Make sure you verify your medical insurance as properly – many plans will cover a part of your payments, if not your complete bill, as much as a certain variety of visits.

In the event you don’t need to or can’t see somebody in individual, many therapists do digital periods. I haven’t personally met this counselor, however she’s in Winston-Salem and her content material about nervousness resonates with me so much. She looks like she’d be great and provides counseling to individuals situated anyplace.

And keep in mind, until you see a psychiatrist, you’ll have to see your main card supplier to get any needed prescriptions for nervousness. Having a very good relationship together with your PCP and a therapist will help you make the fitting determination.

I’ve been on day by day nervousness meds up to now and it helped a LOT. I was very hesitant, but my doctor explained it this manner. With nervousness, your brain is like a snow globe being shaken all the time. Treatment helps the snow settle so you’ll be able to assume more clearly and make higher selections. Once more, speak to your doctor and get assist in case you want it.

  • Determine the basis trigger(s)

Working with a therapist or performing some work solo (and I mean work!), determine the basis explanation for your nervousness. I’m a agency believer in treating the reason for an issue so it becomes much less of an issue over time.

This holds true for addressing challenges in work, in my weight-reduction plan, in daily dwelling (like having a dedicated spot for my keys so I don’t misplace them), virtually every part I do.

What do you do for stress aid?

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Need extra help with wholesome dwelling?

I really like strategy and logistics. and LOVE identifying something that’s creating issues and working to deal with the actual situation. I’ve a selected process I comply with once I’m forming new habits, breaking habits, simplifying wholesome dwelling and just making an attempt to make life more efficient.

I’m engaged on a free mini-course all about this matter — enroll for that right here. (Or if you would like access now, you should purchase the e-book model right here.)

Observe: I am NOT a licensed therapist. I’m merely sharing my experience dealing with stress, nervousness and panic attacks and what has helped me. PLEASE seek the help of knowledgeable for your nervousness.

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