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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. [...] 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.
H
helpguide.org
article
https://www.helpguide.org/mental-health/stress/stress-management
Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.
Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result. [...] Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
### 2. Alter the situation
If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life. [...] The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.
U
uchicagomedicineadventhealth.org
article
https://www.uchicagomedicineadventhealth.org/blog/tips-handling-stress-work-h…
Your home’s physical surroundings are closely tied to your peace — and can add to your stress. Try decluttering and keeping essential things. A clean home creates space for new memories to be made and a sense of calm to flourish. Find ways to integrate calming materials and textures, plants and cool, calming colors in your home — all of which aid in creating a sense of peace.
Make Time for Fun [...] Research has shown that walking promotes the release of brain chemicals called endorphins that stimulate relaxation and improve your mood. Take a 15-minute walk around your office building or at a nearby park and feel that stress melt away during your lunch break. You will see benefits in your mental and emotional health, but it will also benefit you physically as you move your body and stretch your muscles after sitting at a desk all morning.
### Handling Stress at Home [...] Find a place in your home that allows you to clear your mind and relax. Taking a few moments of personal time to declutter your mind and slow your spirit is not selfish and allows you to refuel your tank so you can better care for your family.
Infuse Your Home With Calm
O
oxfordcbt.co.uk
article
https://www.oxfordcbt.co.uk/stress-management-cleaning
Whether you think of cleaning as a meditative task, or an energetic throw yourself into it task. Either way, any form of exercise releases endorphins. Endorphins send messages to your brain that changes your perception of pain and will trigger positive emotions in your body. Regular exercise has been proven to reduce stress and reduce anxiety, along with preventing depression. Cleaning will also have these effects on your body and mental health as long as these chores require some physical [...] 2 Try to get others involved including your partner or children. It shouldn’t be left to you at the end of a working day to have to tidy up toys or books etc. Teach the children about looking after their things and keeping their bedroom clean. Talk to your partner about which tasks each of you will take so it is clear whose responsibility is what. [...] Can cleaning help you reduce stress? There are lots of different ways that we can manage our stress. We each have our routine that we reach for when we feel overwhelmed. Some may try yoga, or mindfulness exercises, maybe even head to the hairdressers or for a massage. For others, dusting shelves, wiping down the kitchen or organising is their way to deal with stress. Cleaning is just as beneficial for our mental health as mindfulness related activities. For some people, coming home to a clean
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
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 [...] ## 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 [...] 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
P
pmc.ncbi.nlm.nih.gov
official
https://pmc.ncbi.nlm.nih.gov/articles/PMC7349817
Therefore, from whole psychotherapeutic treatments to single self-applied applications, studies in the literature have focused on how people can better regulate their emotions and manage their stress levels. Among many other techniques, cognitive behavioral therapy, autogenic training, biofeedback, breathing exercises, relaxation techniques, guided imagery, mindfulness, yoga, or Tai-Chi, are some of the stress management interventions that have received attention from researchers [20,21]. [...] As a consequence, mounting research has focused on the mechanisms that people implement in order to alleviate the physical and cognitive burden associated with that perceived stress. Coping styles, stress management techniques, self-regulation, or emotion regulation techniques are different labels that define the way people implement certain behavioral, cognitive, or emotional strategies to maintain allosteric load . In other words, every living organism needs to vary among plasticity and [...] only accelerometer features using the Random Forest classifier and 85.36% accuracy combination of all features with LDA classifier (see Table 7). The difficulty in this classification task is a similar physiological reaction to relax and mild stress situations. However, since the main focus of our study is to discriminate high stress from other classes to offer relaxation techniques in this state, it did not affect our system performance. We also investigated high-mild stress and high
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: [...] A .gov website belongs to an official government organization in the United States.
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Centers for Disease Control and Prevention. CDC twenty four seven. Saving Lives, Protecting People
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Centers for Disease Control and Prevention. CDC twenty four seven. Saving Lives, Protecting People
# Managing Stress