11 Healthy Ways to Ease Your Stress

Everyone dreams of a tranquil, relaxed life. Yet, few attain such bliss. Most of us have lives filled with stress to some degree. That being said, not all stress is bad.

Suppose you’re preparing for a big vacation. It’s hectic getting all the reservations made, arranging for a house sitter, applying for visas, completing work commitments, and many other necessary tasks.

Good stress or bad stress? It depends. Stress is “a physical and psychological reaction to a demand.” The body and mind react in a cascade of events. First, the brain identifies a demand or threat. This triggers the release of hormones, primarily adrenaline and cortisol. Among the reactions these hormones cause are:

• Heightened alertness
• Negative thinking
• Increased blood pressure and sweating
• Faster breathing
• Higher heart rate
• Slower digestion
• Tunnel vision
• Muscle tension

When the stress situation ends, the body and mind return to normal levels.

Sounds like a description of bad stress. Not necessarily. In the vacation preparation example, all these reactions could happen in the pursuit of a worthy goal. Once it’s achieved, physical and mental processes get a rest. But, what if there was no respite from the stress-making situation, like a fast-paced job or a series of financial setbacks? In these cases, the physical and mental processes continue on high alert with no rest. The longer this endures, the more damage is done to the body and mind.

Here are eleven ways to combat ongoing bad stress.

Set Realistic and Attainable Goals

Targeting specific goals has been shown to enhance the chances of success in life. However, the challenge comes with setting realistic goals. When you target what is beyond your capability, stress and frustration come quickly as things don't turn out as you anticipated.

Instead, target what you can realistically attain. SMART goals are an excellent way to set yourself up for success. SMART is an acronym for the features of goals that make them understandable and attainable.

A goal must be:

• Specific – Clearly described.
• Measurable – Able to be measured.
• Achievable – Possible to achieve.
• Relevant – Be important.
• Time-Bound – Deadline for accomplishment.

Ensuring a goal meets SMART criteria can reduce stress by making it clear and realistic.

Perform Breathing Exercises and Meditation

Breathing is a powerful means of relaxation and stress relief. Deep breathing exercises combined with meditation can help you achieve greater focus as well as clear stressful thoughts and negative feelings from your mind.

These techniques work best if you choose a location to sit comfortably, away from distractions. Ensure your back posture is straight so you can breathe in and out steadily. To increase effectiveness, inhale through your nose and exhale through your mouth.

Speak with Trusted Family/Friends

One of the most effective ways to deal with stress is to connect with trusted friends and family. Take the time to share what's bothering you in honest conversations with someone whom you are reasonably sure will be supportive. Focus the conversation on problem-solving rather than a litany of your perceived troubles. Your confidant is more likely to be empathetic as a result.

Watch Your Diet

A nutritious diet is beneficial for your overall health, but it's particularly beneficial when you're under stress. Too often, we turn to “comfort foods” when we’re feeling low. These tend to be full of carbohydrates and fats. They satisfy the taste buds but add empty calories and spike blood sugar.

Fruits and vegetables rich in fiber have a significant positive impact on stress levels. So do foods with lean protein and whole grains, such as oats.

Exercise Regularly

Regular exercise is a fantastic stressbuster. Physical activity deepens your breathing and relieves muscle tension. However, you don't have to do strenuous exercises daily for this to work. Simple exercises, such as swimming or taking a walk, can help ease stress. Movement-focused activities, such as yoga and tai chi, also help relax your mind and deepen your breathing.

Say yes to self-care—without the stress. Earn rewards on your everyday purchases, from nutritious groceries to yoga classes. Plus, enjoy travel perks if your version of stress relief includes a change of scenery.

Venture Outside

Staying cooped up indoors usually doesn’t help stress. Getting outside for some fresh air and daylight can help lighten your outlook. Rainy and cloudy today? How about a walk around the local indoor track or shopping mall? Just getting out of the house or office for a bit can reduce the stressors for a little while.

Adopt a Pet

Do you have a pet? If not, perhaps it is time to get one. Pets are excellent companions that offer unconditional love and affection, which can help take your mind off other situations causing stress. However, this can be a big step. You will be taking on a significant amount of responsibility, depending on the type of animal you are working with. It could backfire and add to your stress.

One option is to foster rescue animals awaiting forever homes. Since this is a temporary commitment, you need not worry about being tied down long-term. Another idea is to volunteer at an animal shelter or assist with bringing support animals to schools or nursing homes.

Write It Out

If the prospect of sharing your stress-related issues with another person is intimidating, try journaling instead. Rather than letting all the pressure build up inside you, pour out your feelings on the page or screen. Recording your thoughts in this way can often result in “aha” moments that lead to a greater understanding of what’s happening in your life.

Maintain the Social Circle

Chronic stress causes some people to isolate themselves. They often make excuses, such as not having enough time for recreation with friends and family. The resulting isolation does little to alleviate stress and may actually exacerbate it. In stressful times, it helps to get out and socialize. It can be a great distraction from your stressors and surround you with potentially supportive compatriots.

Get Help for Sleep Problems

Sleep is vital when you’re feeling stressed. Unfortunately, stress also tends to disrupt sleep. Before insomnia gets out of hand, consult your healthcare provider about ways to get the rest you need.

Seek Professional Help

If you don't notice any positive changes after using the foregoing tips, consider seeking professional help for your mental health. These providers are well-versed in therapies that can support you managing your stress.

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