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H
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. [...] If you’re interested in using essential oils for your home, try an aromatherapy diffuser or a room spray. Or put a drop or two of your favorite oil in your bath for some great self-care.
### 4. Pick up some plants
There’s a reason why you’re told to stop and smell the roses. There are benefits in slowing down and taking time to relax. Plus, spending time outdoors is great for mental health. [...] Of course, whipping up a daily batch of cookies is unlikely to fit into your busy schedule or a healthy diet. Easier ways to use scents to boost your mood include lighting scented candles or using essential oils. Some of the best essential oils for stress relief are lavender, rosemary, jasmine, bergamot, lemongrass and neroli.
C
colorado.edu
research
https://www.colorado.edu/law/25-quick-ways-reduce-stress
8. Rub Your Feet Over a Golf Ball
You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.
9. Close Your Eyes
Take a quick break from a busy office or a chaotic household by just lowering your eyelids. It’s an easy way to regain calm and focus. [...] 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. [...] 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.
H
health.clevelandclinic.org
article
https://health.clevelandclinic.org/how-to-relieve-stress
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. [...] We all experience some stress from time to time, but chronic stress can contribute to health issues like diabetes and cardiovascular disease
Salmon over rice with veggies
October 1, 2024/Nutrition
### De-Stress Eating: Foods To Help Reduce Anxiety
Give these 30+ grocery items a try to help find relief
Younger person sitting in corner with hands over face with scary shadows on walls
July 22, 2024/Brain & Nervous System
### What Is the Fight, Flight, Freeze or Fawn Response? [...] And it’s not limited to just essential oils. Whatever scent brings you joy — think the ocean breeze, warm chocolate chip cookies or freshly fallen snow — can help boost your mood. So, lather on that scented body lotion, burn that candle or spritz yourself with body spray.
### Look into supplements
You may have heard that taking supplements like melatonin, magnesium, ashwagandha, L-theanine and B vitamins can help improve your stress levels.
M
mayoclinic.org
article
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stres…
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 [...] 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 [...] 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
H
healthdirect.gov.au
official
https://www.healthdirect.gov.au/amp/article/relaxation-techniques-for-stress-…
### Visualisation techniques
Visualisation uses your imagination to paint a mental picture. This can help you relax and improve your mood.
Find a quiet place where you won't be interrupted. Think of somewhere that makes you feel calm, and focus on your 5 senses:
sound
smell
touch
taste
sight
For example, you may imagine you are at the beach. You can imagine:
hearing the waves crash
smelling the salty air
feeling the warmth of the sun
seeing the blue sky [...] ### Sleep
Getting enough sleep allows you to function at your best and will also positively impact your mood. This can help you to manage your stress better.
Things that can improve your sleep include:
being active
eating well
avoiding caffeine before bed
napping less
making your bedroom a calm space
Try to create a bedtime routine, including time to relax before sleeping. This can help your body relax before bed. [...] ### Progressive muscle relaxation
Progressive muscle relaxation is an exercise to reduce muscle tension.
Lie down in a quiet place and close your eyes. Starting from your toes, slowly tense up each part of your body one-by-one, hold for 3 seconds and release.
### Positive affirmations
When you are stressed, you may think negatively or struggle to believe in yourself. Positive affirmations or positive self-talk can help you to relax. You can try thinking:
P
pmc.ncbi.nlm.nih.gov
official
https://pmc.ncbi.nlm.nih.gov/articles/PMC7349817
may be reluctant to use a system with cables, electrodes and boards in their daily life. Therefore, a comparison of different states with such systems could not be used in daily life. There is clearly a need for a suggestion and comparison of ancient and mobile meditation methods by using algorithms that could run on unobtrusive devices. An ideal system should detect high stress levels, suggest relaxation methods and control whether users are doing these exercises right or not with unobtrusive [...] along with the ancient techniques should be applied in stressful real-life events and their effectiveness should be compared by investigating physiological signals. When the literature is examined, there is not any study comparing the performance of these methods in real-life events (see Table 1). Another important finding is that these methods should be compared with unobtrusive wearable devices so that they could be used for a biofeedback system in daily lives. Individuals may be reluctant to [...] artifacts. While developing this tool, technicians labeled the artifacts manually. They trained a machine learning model by using the labels. In addition to the SC signal, 3D acceleration and ST signals were also used for artifact detection. We removed the parts that this tool detected as artifacts from our signals. We further added batch processing and segmentation to this tool by using custom software built-in Python 2.7.
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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. [...] It can also make you want to do things and be active.
### Avoid unhealthy habits
Do not rely on alcohol, smoking and caffeine as your ways of coping.
They might provide temporary relief, but in the long term, these crutches will not solve your problems. They'll just create new ones.
It's best to tackle the cause of your stress.
### Help other people
If you can help others, through activities such as volunteering or community work, it may help you to become more resilient.
C
cdc.gov
official
https://www.cdc.gov/mental-health/living-with/index.html
## Healthy ways to cope with stress
Learning to cope in a healthy way can help reduce your stress. Taking small steps in your daily life to manage stress can have a big impact. Everyone manages stress differently. You can find and manage what triggers your stress and the right combination of healthy techniques that work for you.
Take care of your mind.
### Gratitude works
Woman with bandana drinking from a mug
Take care of your body.
### Integration of physical and mental health [...] Everyone experiences stress, which is your body's physical and emotional response to new or challenging situations.1 This can occur when you face problems such as those related to work, school, health, and relationships. Feeling stress can be a normal coping response and can forge a healthy sense of our ability to solve problems. However, when the stress is long term, known as chronic stress, it can lead to worsening health problems.2
Stress can cause the following: [...] # Managing Stress
If you or someone you know is struggling or in crisis, confidential, free, 24/7/365 help is available. Call or text 988 or chat 988lifeline.org. See Resources for help.
## Key points
A woman sitting in a garden, eyes closed, hands folded across her chest. Above her, a watering can is pouring a rainbow.
## How it impacts everyday life