Whether you’re dealing with a stress-filled work environment, or a long, stressful weekend, there are five simple tips you can use to get through it fast. Among these are writing down your thoughts and feelings, engaging your senses, watching others deal with stress, and chewing gum.
Exercise
Getting the body moving is one of the easiest ways to deal with stress instantly. It is not only good for your body, but can also help you unwind and boost your mood. A quick walk around the block, yoga, or a quick jog can do a lot to reduce your stress levels.
Exercise also increases the production of endorphins, which are chemicals in the brain that increase your mood and improve your sense of well-being. Exercising also reduces the production of cortisol, a hormone that can cause stress.
Another way to get the body moving is to do a breathing meditation. In this meditation, you count each breath to 10. Focusing on your breathing will elicit a state of relaxation. Likewise, doing a muscle meditation, such as tensing and relaxing your muscles, can be a great stress reliever.
Writing down thoughts and feelings
Whether you have a serious mental illness or just want to learn to manage your stress better, journalism can be a helpful strategy. Not only does it clear your head, it can also help you identify your behavioral patterns and identify triggers for your emotions.
Writing about a positive experience can be a useful tool in reducing stress and anxiety. It can also help you come up with solutions to your problems. Write down your goals and objectives, which will make it easier for you to work towards them. This is the first step toward making your dreams a reality.
The best time to do a journal exercise is during a quiet moment, in a setting that’s conducive to writing, without distractions. Ideally, you’ll be able to write for about 10 minutes.
Engaging the senses
Using your five senses is a great way to deal with stress instantly. Not only does engaging your senses help you get rid of physical pain and fatigue, but it also helps you relax your mind.
When you engage your five senses, you are able to focus on your present experience and stay in the moment. This will allow you to avoid the fight-or-flight response that can be associated with anxiety. This will also promote better memory, reduce fatigue and increase energy levels.
In order to effectively engage your five senses, you may need to take some time to identify the sensory experiences that will work best for you. You can start by spending some time outdoors. Try hiking in the mountains, camping, or taking a stroll through the park.
Chewing gum
Using chewing gum is one of the best ways to immediately reduce stress. It has been shown to reduce anxiety and cortisol, which are both physiological indicators of stress.
In addition to being a stress reduction method, chewing gum is associated with improved alertness and memory. It may also increase the flow of oxygenated blood to the brain. This can improve learning and performance in multi-tasking activities.
This study explored the effects of chewing gum on mood, cortisol levels, and alertness. Researchers analyzed 40 subjects, age 22 or older. They were split into two groups and followed a set of experimental procedures. The participants were tested before, during, and after a simulated stressors.
During moderate stress, salivary cortisol was lower in those who chewed gum. In addition, the gum chewers showed increased alertness and decreased anxiety.
