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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. [...] 1. Breathe
Slow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body. [...] 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.
W
wellspringtherapy.net
article
https://www.wellspringtherapy.net/blog/how-to-manage-stress-at-home-tips-from…
Set a timer for 15-30 minutes and focus on cleaning during that time. This method, similar to the Pomodoro Technique, can help you stay focused and make cleaning more manageable.
### Declutter Regularly
Regularly declutter your home to reduce the amount of cleaning needed. Get rid of items you no longer need or use to create a more organized and stress-free environment.
### Enlist Help [...] ### Take Breaks
Don’t forget to take regular breaks to recharge. Short breaks can improve your focus and productivity, making it easier to tackle your to-do list without feeling overwhelmed.
### Example: The Pomodoro Technique
Try using the Pomodoro Technique, which involves working for 25 minutes and then taking a 5-minute break. After four cycles, take a longer break of 15-30 minutes. This method can help maintain focus and prevent burnout.
## How to Have Better Money Management Skills? [...] Mindfulness techniques, such as meditation and deep breathing exercises, can help you stay grounded and reduce anxiety. Spend a few minutes each day practicing mindfulness to calm your mind.
### Set Realistic Goals
Break down your tasks into smaller, manageable steps. Setting realistic goals and celebrating small achievements can help you stay motivated and reduce feelings of overwhelm.
### Take Breaks
H
helpguide.org
article
https://www.helpguide.org/mental-health/stress/quick-stress-relief
Children and relationships. Prevent losing your cool during a spousal spat by squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands and breathe in the scent.
Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air. [...] On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible.
On the computer. Work standing up. Do knee-bends in 10-minute intervals. Suck on a peppermint. Sip tea.
Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Chat with a colleague. [...] Public transportation. Take a break from reading, cell conversations, and music to tune into the sights and sounds around you. Try noticing something new, even if you’re on the same old bus ride.
Running errands. Wear a special perfume or lotion so you can enjoy it while you rush from place to place. Carry a stress ball in your pocket. Take a mental “snapshot” or “postcard” at each destination.
M
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.
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. [...] 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. [...] Focus on your breath, pushing all other thoughts aside. Be conscious of the breath coming in and going out, and focus on the sensation of inhaling and exhaling.
Or, try the square breathing technique:
M
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 [...] Listening to or playing music is a good stress reliever. It can provide a mental distraction, lessen muscle tension and lower stress hormones. Turn up the volume and let your mind be absorbed by the music.
If music isn't one of your interests, turn your attention to another hobby you enjoy. For example, try gardening, sewing, reading or sketching. Or try anything that makes you focus on what you're doing rather than what you think you should be doing.
## Seek counseling
N
nhs.uk
article
https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-t…
If you do not have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone cross the road or going on a coffee run for colleagues.
### Work smarter, not harder
Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference.
Leave the least important tasks to last. Accept that you will not have time for everything.
### Try to be positive
Look for the positives in life and things you're grateful for. [...] Many of us work long hours, meaning we often do not spend enough time doing things we really enjoy.
It's important to take some time for socialising, relaxation or exercise.
You could try setting aside a couple of nights a week for some quality "me time" away from work.
### Challenge yourself
Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress. [...] Some of the keys to good stress management are building emotional strength, taking control of the things you're able to, having a good social network and adopting a positive outlook.
## What you can do to address stress
Try these 10 stress-busting suggestions.
### Be active
Exercise will not make your stress disappear, but it can reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly.
M
mentalhealth.cornell.edu
research
https://mentalhealth.cornell.edu/self-care/stress-management-strategies
Take care of yourself: Prioritize sleep. Eat nutritious foods each day. Get some regular exercise. Create a routine of regular self-care practices that work for you.
Connect with others: Having a strong social support network made up of friends and family members helps to buffer against stress. Here are some tips for staying connected. [...] Reframe negative thoughts: Learn to talk back to and stop negative self-talk, and give yourself some credit for your abilities and accomplishments. Learn from mistakes and view them as opportunities for growth.
Get out in nature: Research shows that spending even short periods of time in nature can improve memory, ability to concentrate, and reduce overall stress and improve your sense of well-being. Explore the Cornell Botanic Gardens or find a new spot using the NatureRX resources. [...] Be mindful of social media: Social media can help us keep in touch with people near and far, but it can also cause frustration, procrastination, and it’s easy to lose track of time while using social media. Consider limiting your time spent on social media.
Keep things in perspective: Ask yourself - what’s the worst thing that could happen? And what is the likelihood of that happening? Remember, no matter how bad (or good) things are right now, the only constant is change.