It goes without saying that in this fast-paced world, combined with the cards that life deals you with, stress can be inevitable. While this is a normal and very common occurrence, it doesn't mean to say that it must be a permanent feeling. On the contrary, without treatment, long-term feelings of stress can take a great toll on your mental well-being. As an experienced therapist, I am approached by many clients struggling with stress and other related issues, such as anxiety or depression. Fortunately, there are a number of effective therapies and treatment options (including person-centred therapy and EMDR) that are fantastic stress relievers for adults. In light of Stress Awareness Month, celebrated every April, I have put together this article in which I will share some of the key ways to relieve stress to promote a healthy mental well-being.

Effective Ways to Relieve Stress

When looking for ways to manage your stress levels, it’s important not to simply look for quick fixes. You must find long-term methods that will help you handle issues in the future too. Whether you decide to seek professional help or take matters into your own hands, here are some successful tips on how to do so:

Mindfulness and Meditation

First and foremost, practising mindfulness and meditation can help you to become more in tune with your mind and body. Mindfulness lets you focus on the present, ensuring you feel no judgement. At the same time, meditation encourages mindfulness, which can help you to relax and feel at peace. It is recommended that you incorporate these practices into your daily routine to reduce stress, as well as establish a balance in your emotional state.Begin by taking just a few minutes of meditation each day, and then you can gradually increase the duration as you become more comfortable and confident in what works for you.

Exercise

In every sense, exercise is beneficial to your mind and body. Not only does it release endorphins which act as a natural painkiller and mood elevator, but it also encourages you to relax and boosts self-confidence. When you exercise, your body releases 'the happy hormone', and by including around 30 minutes of moderate to intense physical activity most days, you'll soon reap the benefits. If your fitness level or mobility makes exercise difficult, there is a wide range of options. For example, if you are looking for something slower-paced but still effective, swimming, yoga, or tai chi can be good outlets.

Get Enough Sleep

Your parents weren't lying when they told you that sleep is important. Sleep is essential for physical and mental health regardless of age. Getting enough sleep massively reduces your cortisol levels, a stress hormone that your body releases. Chronic sleep deprivation, on the other hand, can increase your stress levels and impair your cognitive function. That's why you should implement a healthy sleeping pattern into your routine. You can do this by creating a relaxing bedtime routine and ensuring your sleep environment is comfortable and conducive to rest.

Social Support

No matter how you feel, gaining support from your family, friends, and even colleagues is one of the most effective ways to manage your stress. You may find that someone else can relate to how you feel or has some powerful advice to offer you. In addition, social support can provide a sense of belonging, increase your feelings of self-worth, and help you navigate challenging situations. So, if you're feeling stressed, make the time to engage with your support circle, whether in person, over the phone or online.

Time Management

If you don't manage your time well, you will probably feel overwhelmed and stressed when thinking about your pending tasks. In both your working and personal life, you should develop a realistic schedule that allocates sufficient time to tick off your to-do list while also offering you time to relax, socialise and practise self-care. You can do this by breaking down large tasks into smaller, more manageable steps, and maybe consider using time management tools such as calendars, to-do lists, or the many fantastic apps that are designed to help keep you organised.

Healthy Diet

Alongside your exercise, a well-balanced diet is widely known for its health benefits to the mind and body. Not only do certain foods help regulate your cortisol levels, but by eating well, you will be given a boost of energy. Aim to consume a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Remember, it's everything in moderation. So you should avoid excessive caffeine and sugar intake as this will do the opposite of the above, exacerbating stress and causing your energy levels to crash.

Relaxation Techniques

Next, it's time to relax. If you struggle to relax, especially when focusing on your extensive to-do list and other responsibilities, there are techniques you can include in your everyday routines. These can be anything from deep breathing exercises and progressive muscle relaxation to guided imagery. These are known for promoting a sense of calm, the key to feeling relaxed.You should set aside time each day to practice at least one of these relaxation techniques, one that resonates with you the most.

Seek Professional Help

Last but certainly not least, do not underestimate the power of professional advice and guidance. It's not normal for stress to become overwhelming and feel as though it's eating you up inside. At this point, it may be time to seek the help of a therapist who has first-hand experience in implementing stress management techniques. Therapy sessions can be so effective for destressing due to the calm, safe and warm environment that they're held in. You are given an outside perspective that holds no judgement or bias. Therefore, you can find clear solutions or at least an opinion that could alleviate your stress levels significantly. Through your sessions, they will help you to identify the main stress triggers and find ways to improve your day-to-day life.You must take care of your mental health, especially when stress is involved. Without finding methods to reduce your stress levels, you could end up with further health problems, such as high blood pressure or depression.

Are you ready to take the next step?

We all know that stress is a natural element of life, but that doesn't mean you should let it rule your mind. By incorporating the above strategies into your day-to-day, you can effectively learn how to relieve stress and anxiety and promote a healthier, more balanced life. Just remember, the key is to find what works best for you and be consistent in your efforts.Discuss the next steps in your journey to destressing by heading to my website or by contacting me at 07914 952723.