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healthpartners.com
article
https://www.healthpartners.com/blog/tips-for-reducing-stress-at-home
Of course, it’s easy to stop seeing things that are right in front of you. So, when you’re feeling stress at home, be mindful of the items around you and seek out the ones that bring you joy.
### 3. Use essential oils for your home and self-care
Smells matter! For example, fresh-baked cookies can remind you of good times with your family – plus they can cover up any funky smells like your son’s super-stinky socks. [...] It can be helpful to bucket your tasks and set a schedule for what needs to be done daily, weekly, monthly and yearly. For example:
Creating a calm, happy environment is a start. But how you spend your time can reduce home stress even more. [...] Setting boundaries can also improve relationships with family members. A common (and effective) rule is no phones or television during dinner. That’s because if everyone is staring at a screen while chowing down on chow mein, you miss an opportunity for meaningful conversations that can feed your soul. Plus, you may be too distracted to fully enjoy your meal – which is hopefully filled with mood-boosting foods like carbs and veggies.
### 10. Clean and organize your home
C
colorado.edu
research
https://www.colorado.edu/law/25-quick-ways-reduce-stress
5. Give Yourself a Hand Massage
When there’s no professional masseuse in sight, try DIYing a hand massage for instant relaxation that calms a pounding heart. Hands in general can carry a lot of tension. Apply some lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck, and scalp. [...] 18. Chew Gum
A stick of gum is a surprisingly quick and easy way to beat stress. No matter the flavor, just a few minutes of chewing can actually reduce anxiety and lower cortisol levels.
19. Sip Green Tea
Green tea is a source of L-Theanine, a chemical that helps relieve anger. Boil the water, pour it out, and take a soothing sip. [...] 22. Create a Zen Zone
Make (or find) a space that’s completely free of stress where you can go to relax. Set up a comfortable chair or light some incense and disappear there for a few minutes until the tension dissipates.
23. Write It Down
Putting our emotions on paper can make them seem less intimidating. Try journaling before a big exam to calm your nerves.
V
virtua.org
article
https://www.virtua.org/articles/10-quick-ways-to-de-stress
Sight, smell, sound, and taste—you'll be amazed how quickly the stress melts away when you focus on just one of them. Eat something that you crave and savor each bite. Light a scented candle and breathe in your favorite scent. Listen to a beautiful piece of music and let it take you away. Look at something beautiful in your surroundings that makes you stop and stare. [...] Doing something creative you enjoy, like cooking, baking, coloring with colored pencils or doodling, or taking pictures, can give you a break in a stressful situation. For example, cooking or baking requires focus, concentration, and physical activity—especially if you're making bread or rolling out dough. [...] Mindfulness helps you check in with yourself, practicing awareness of your thoughts, feelings, and senses in the moment without judging them. To start, do one thing mindfully each day. Pick a mundane activity like eating breakfast or brushing your teeth, and practice being present in those moments for two minutes.
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health.clevelandclinic.org
article
https://health.clevelandclinic.org/how-to-relieve-stress
Whenever reasonably possible, disconnect physically and mentally. Try stress-relief activities such as playing with puzzles or a board game, doing a treasure hunt, tackling a project, reorganizing something or starting a new book.
### Connect with others
It can be easy to avoid others when you’re feeling stressed and not in a great mood. But spending time with or talking to your family and friends can help reduce your stress and get you out of your funk.
Advertisement [...] Taking a walk outside can also help, whether it’s a quick stroll around the neighborhood or a longer hike. Even consider forest bathing, the practice of immersing yourself in the great outdoors.
Stop to smell the roses, peep at the autumn leaves or watch a gaggle of geese swim around — the idea is to take a moment to appreciate your surroundings. And a dose of vitamin D from the sun can also help alleviate stress levels (just make sure you wear sunscreen).
### Focus on sleep [...] Try playing some classical music while you work or turn up the volume on your favorite tunes when prepping dinner or folding laundry — doing so can ease your anxiety, lower your heart rate and blood pressure.
### Cuddle with a pet
Dogs and cats are popular pets, but being around any animal can help reduce your stress levels by decreasing your body’s cortisol production.
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health.harvard.edu
research
https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-red…
1. Breath focus. In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations. Breath focus can be especially helpful for people with eating disorders to help them focus on their bodies in a more positive way. However, this technique may not be appropriate for those with health problems that make breathing difficult, such as respiratory ailments or heart [...] 4. Mindfulness meditation. This practice involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without drifting into concerns about the past or the future. This form of meditation has enjoyed increasing popularity in recent years. Research suggests it may be helpful for people with anxiety, depression, and pain. [...] 6. Repetitive prayer. For this technique, you silently repeat a short prayer or phrase from a prayer while practicing breath focus. This method may be especially appealing if religion or spirituality is meaningful to you.
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mayoclinichealthsystem.org
article
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-t…
## Try these five tips to manage stress and reduce the overall stress of day-to-day activities:
### 1. Use guided meditation.
Guided meditation is a great way to distract yourself from the stress of day-to-day life. There are many guided meditations available online that can help you find five minutes of centered relaxation.
### 2. Practice deep breathing. [...] Deep breathing is a great way to reduce the activation of your sympathetic nervous system, which controls the body's response of fight or flight to a perceived threat. Deep breaths taken in for a count of five seconds, held for two seconds and released for a count of five seconds, can help activate your parasympathetic nervous system to rest and digest, which helps reduce the overall stress and anxiety you may be experiencing.
### 3. Maintain physical exercise and good nutrition. [...] ### 4. Manage social media time.
Spending time on social media sites can become stressful, not only by what you might see on them, but also because the time might best be spent enjoying visiting with friends, being outside enjoying the weather or reading a great book. In addition, many people use social media at night, which may worsen sleep due to increased stress at the exact time people are trying to wind down for the evening, resulting in fewer overall hours of quality sleep.
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healthline.com
article
https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety
Deep breathing aims to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand, and your belly rises. This helps slow your heart rate.
## 15. Spend time with a pet
Having a pet may help reduce stress and improve your mood. When you cuddle or touch your pet, your body releases oxytocin — a hormone linked to positive moods.
Having a pet may also help relieve stress by: [...] Engaging in activities that support self-care may help reduce stress and anxiety. These can include getting more exercise, mindfulness practices, and eating a well-balanced diet.
Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including:
heart disease
anxiety disorders
depression
Certain factors may affect your vulnerability to stress. These can include: [...] Share on Pinterest
## 1. Get more physical activity
A 6-week study of 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty.
The CDC recommends 150 minutes of moderate-intensity exercise per week, as well as two days of muscle-strengthening activity.
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mayoclinic.org
article
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stres…
You can practice guided meditation, guided imagery, mindfulness, visualization and other forms of meditation anywhere at any time. For example, you could meditate when you're out for a walk, riding the bus to work or waiting at your health care provider's office. Try an app to show you how to do these exercises. And you can try deep breathing anywhere.
## Laugh more [...] ## Keep a journal
Writing down your thoughts and feelings can be a good release for otherwise pent-up feelings. Don't think about what to write — let it happen. Write anything that comes to mind. No one else needs to read it. So don't aim for perfect grammar or spelling.
Let your thoughts flow on paper, or on the computer screen. Once you're done, you can toss out what you wrote or save it to think about later.
## Get musical and be creative [...] Physical activity can pump up your feel-good endorphins and other natural neural chemicals that boost your sense of well-being. Exercise also can refocus your mind on your body's movements. This refocus can improve your mood and help the day's irritations fade away. So go on a walk, take a jog, work in your garden, clean your house, bike, swim, weight train, vacuum or do anything else that gets you active.
## Eat a healthy diet