6 Techniques to Relieve Stress and Take More Action

Understanding stress and your body.

A lot of people go through stress daily. Our work life is full of stressors that wear us out.

One study found that 57% of people are experiencing greater anxiety, and 53% of us are more emotionally exhausted.

These types of emotions usually arise when we lose some kind of stability in our lives.

Living in a constant state of uncertainty can be like running a race with no finish line or solving a puzzle without a reference image.

While we experience daily stress, we do not realize where the stress comes from or when stress is present.

For example, many of us recognize stress as a physical and emotional pressure.

But chronic stress is much more insidious and long-term. And it’s also much more difficult to recognize or be aware of its source.

Good stress and bad stress

According to scientists, stress causes a physiological effect. The term stress is clearly defined as the general adaption to syndromes.

The brain is constantly trying to predict the universe — the environment around us and update its model.

With every time that passes, the brain encounters change, and when it does, it has to update its calibration. But in order to do so, it has to know what happens next.

Therefore, stress occurs when our brain doesn’t know what will happen next. In other words, uncertainty is one of the main triggers of stress, particularly acute stress.

Acute stress results from specific events or situations involving novelty, unpredictability, and a threat to the ego, leaving us with a poor sense of control.

For example, acute stress can occur when you are giving a speech in front of people. You feel your heartbeat in your throat, you become hyper-aware of everything around you, and you feel pumped.

This type of stress can be good for you because the stress hormones released help your mind and body to deal with the situation.

Chronic stress, however, is a consistent sense of feeling pressured and overwhelmed over a long period of time.

Chronic stress affects the whole body. This type of stress can cause your mind and body to deteriorate.

It can have several physical or psychological symptoms such as irritability, fatigue, and low energy, making functioning on a daily basis more challenging.

Common triggers of chronic stress include problems at work, unemployment or financial problems, and injuries that affect a person’s daily life.

Chronic stress can affect the brain and immune system. The brain’s neural networks, particularly in the prefrontal cortex (PFC), can actually shrink in size.

When this happens, it may lead to cognitive, emotional, and behavioral dysfunctions.

What to do when you are stressed

Some scientists say our stress response system was not designed to be constantly activated.

We’re wired to respond to stress and remove it, sometimes even automatically. But life has become more complex, and many situations don’t have easy answers.

There is no one size fit all solution to resolving stress. What works for you may not work for another.

But if these strategies listed below are not helping, it is important to see a healthcare professional for advice and support.

#1. Take six deep breath

Controlling your breath can help to manage stress and stress-related conditions.

When you feel stressed, your body’s hormones speed up your breathing and heart rate.

Taking six deep conscious breaths helps control the nervous system and encourages the body to relax and be more active.

Concentrate on your breath and try to breathe in and out six times through the nose gently.

You will need a quiet, relaxed environment where you won’t be disturbed for ten to twenty minutes to do this exercise.

Set an alarm if you don’t want to lose track of time.

#2. Be grateful for something

When you feel nervous or stressed, think about one thing you are grateful for, e.g, the air you breathe or the new job you got.

When we express gratitude, our brain releases dopamine and serotonin, the two key neurotransmitters responsible for our emotions, making us feel good.

By focusing on what you are grateful for, you choose positive emotions over negative ones.

This enhances your mood immediately, making you feel happy from the inside.

#3. Go for a walk

Walking gives you time to think, as well as time to get away from stressors.

A 15-minute walking break can increase the blood flow to your brain.

Take a break from your inner worries. Observe the environment around you. Enjoy the trees, the flowers, the birds, the gardens, the sky or the shop windows while walking through the streets or in the mall.

Getting out of the stressful environment, breathing in the air, and feeling your body move are natural stress relievers.

#4. Listen to music

Music is effective for relaxation and stress management.

Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day.

Quieting your mind does not mean you will automatically feel sleepy.

It means your brain and body are relaxed, and with your new calm self, you can then function at your best in many activities.

#5. Write down your thoughts

Writing about thoughts and feelings that arise from a traumatic or stressful life experience is called expressive writing.

You understand your thoughts and feelings more clearly when you write them down.

Experts found that writing about positive experiences for 20 minutes a day improved your mood for three consecutive days.

Even people struggling with severe mental health challenges, such as major depression or post-traumatic stress disorder, have shown significant improvement from writing down their feeling and emotions.

#6. Reduce caffeine intake

Caffeine is mostly consumed in coffee, tea, chocolate, and soft drinks

It increases the body’s levels of cortisol, the stress hormone, and the dopamine in your system, acting in a way similar to amphetamines.

This can make you feel good at first but can leave you feeling tired and depressed when it wears off.

Avoid taking more caffeine to counteract these effects. Doing so will make you feel agitated during the day and jumpy or edgy at night.

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