7 practical tips to reduce stress

Stress is a condition that many people suffer from today. Our lives are becoming more and more hectic and this often leads to stress. However, there are remedies for it, here are 7 practical tips to reduce stress.

The following are tips that may not work to reduce stress. Furthermore, the information described below is not endorsed by a psychologist or psychiatrist. If you suffer from stress and need to acquire stress reduction strategies, we recommend that you consult a specialist.

1. Deep breathing versus shallow breathing

Deep breathing may help you reduce stress. Most people don't know what deep breathing looks like, so they end up breathing shallowly which can cause hyperventilation.

Place your hand on your stomach and put your belly in a normal way. Then take a deep breath and watch your belly and chest rise. As you do so, think of some aspect of breathing, such as the expansion of the lungs with air or the air itself, passing through the nostrils. Hold for three seconds and then exhale through your mouth. Doing five rounds of deep breathing three times a day will greatly reduce your stress level.

Many people take the benefits of deep breathing for granted. It is an integral part of stress reduction that cannot be ignored. Most importantly, you give the mind something to focus on other than the stresses of the day.

Muscle relaxation

The process of slowly tensing and then relaxing the muscle groups of your choice is also very important. It achieves two goals: it relaxes the muscles naturally as you are probably very tense from stress, and it also distracts the mind, helping it to focus on something else.

Stretch the muscle groups, tense them for five to 10 seconds and then release the pressure, relaxing them. You can do this for multiple muscle groups. It's up to you which ones you choose. For example, start with the feet and ankles, then stretch and tense the wrists, arms and shoulders. Finally the neck and face.

In the morning or afternoon stretch, flat on your back, cross your right leg over your body and rotate your hips so that your knee touches the floor. Do the same with the other leg. You can also pull your knees towards your chest, etc.

Connecting with the earth

Sitting and rambling through your stress in the hope that it will go away on its own will make things worse. The trick is to ground yourself, imagine yourself in a tangible activity that will bring you back to reality. This will remind you that you are okay, distract your mind by doing a concrete task around the house like cleaning, washing, organising a cupboard etc. You can also read, do a crossword puzzle or call a friend. Or try squeezing an anti-stress ball or any object in your hand that can focus you, etc. Don't sit alone at home and don't watch TV.

Replacement thinking

Replacement techniques have been around for years and actually work if you know how to use them. When you experience a negative thought that is causing stress, say "stop" to yourself. Write it down and then cultivate an alternative thought. Alternative thoughts are simple, more rational thoughts that give us peace. They help you see the bigger picture.

For example, if you think you are going to be fired from your job because you were recently late for a very important meeting, stop that thought immediately and replace it with a more rational thought: "I am only human and you can't always predict traffic. My self-esteem does not depend on being a perfect employee".

Guided imagery

Close your eyes and try to think of a safe place that represents peace and calm. It could be your home, a beach, a forest or being in the presence of a loved one or your favourite pet. Then imagine going and embracing the experience with open arms. What are the particular sounds, smells and sights you see? Be specific and keep delving into the details of the images until you feel your stress level dropping. Try this twice a day.

Accepting anxiety

Acceptance of your stress symptoms is the first step towards reducing its power over you. Accept that you are afraid and examine the negative thoughts you are having. Is it a danger or a nuisance? Most of the time, stress is of the anticipatory type, which is when we panic about things in the future that haven't happened yet or about things that will never happen. Don't assume that just because you are stressed, there must be danger lurking somewhere. Stress skews our thoughts and makes us think that way.

Exercise

We all know that exercise releases endorphins, which are responsible for increasing the mind's ability to elevate mood and feel good. Exercise doesn't just mean heavy cardio activities or going to the gym for three hours every day. It simply means being as active as possible, such as walking for 15-30 minutes once or twice a day.

It can also mean cardio, such as cycling, a short but brisk walk, playing tennis or golf. It also means taking a yoga or Pilates class. The more active you are, the better you will feel. If you are a TV addict, your chances of elevating your mood and reducing stress are almost zero.

Remember that what we have described here are only tips that might not work in a particular case. We recommend that you consult a specialist in any case.

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