With Wednesday 2nd November 2016 being National Stress Awareness Day I thought it would be a great time to look at some really useful ideas to help you better manage your stress.
I have a phrase that I use with all my hypnotherapy clients who come and see me to reduce their stress:
“Start to do more and more of the things that are helpful and less and less of the things that aren’t helpful”.
As effective as hypnosis is in dealing with stress, anxiety, phobias and panic attacks it should be seen as just one of a number of strategies that a client can use to improve their well-being. There are lots of other activities that can help to reduce stress, many of them supported by research and studies.
So with that in mind, I’d like to present 25 low cost ideas to combat stress.
Some you will recognise and perhaps have tried in the past. Some you may already find helpful in making you feel calmer and more relaxed. Why not try out some new tactics and let me know how you have got on, or let me know what works for you and I can add them to the list!!!
#1 Take a dog for a walk
Studies show that on average dog owners exercise more than non-dog owners, which by itself is beneficial in managing stress. Taking a dog for a walk also gives owners the opportunity to spend more time in nature, which is shown to increase a sense of well-being. In addition, research also shows that spending time with a dog can reduce levels of the stress hormone cortisol.
#2 Learn a new skill
Whether it is learning a new language, taking up photography or improving your flower arranging skills, studies show that learning a new skill can improve your well-being. Benefits include increased self-confidence and self-esteem, improved optimism, greater life satisfaction and a greater ability to cope with stress.
#3 Tidy Up
Perhaps not the most exciting suggestion on this list but researchers have shown in studies that clutter reduces our ability to remain focused and lowers the brain’s capacity for processing information. If we tidy up our mind can start to focus on solving our problems and reduce our stress.
Meditation has long been associated with decreased stress, decreased depression, anxiety, pain and insomnia, and an increased quality of life. Recent studies have shown that mindfulness meditation can even reduce the size of the amygdala, the part of the brain responsible for the fight or flight response. This in turn leads to reduced stress levels.
#5 Write things down
Whether it is writing a daily journal or diary, a things-to-do list or updating your calendar, finding the time to get our thoughts out of our heads and onto paper can reduce our stress. Research suggests that writing a regular journal can also strengthen the immune system and decrease the symptoms of asthma and rheumatoid arthritis.
#6 Talk to someone you trust
Therapies such as cognitive behavioural therapy are known to be effective for treating a range of issues including stress and anxiety, but calling a friend can also be helpful. Research has shown that positive social support can enhance resilience to stress, decrease the impact of post-traumatic stress disorder (PTSD), and reduce medical morbidity and mortality.
#7 Listen to relaxing music
Next time you’ve had a particularly stressful day turn off Radio 2 and put on Classic FM. Studies show that listening to slow, quiet classical music can slow down the pulse and heart rate and decrease our stress hormone levels.
#8 Practice self-hypnosis
As a hypnotherapist, perhaps it is not surprising that I would suggest self-hypnosis. There is lots of scientific evidence that supports the use of self-hypnosis for the treatment of anxiety, chronic pain, habit disorders, hypertension, insomnia and depression. To find out how to start practising self-hypnosis read this blog post.
#9 Hug it out
A simple hug is shown to reduce cortisol levels, the hormone that is released during times of stress. In addition, research shows that when we hug the hormone oxytocin is released. Known as the “trust hormone”, oxytocin can help to reduce blood pressure, lower anxiety and improve memory.
#10 Catch some rays
Although the opportunities are limited in the UK, it’s a good idea to make the most of the sunshine when it does appear. Research shows that in addition to the benefits of producing vitamin D, which can boost the immune system and improve bone growth, the body also produces nitric oxide, which lowers blood pressure.
#11 Breathe deeply
Deep breathing, sometimes called diaphragmatic breathing or abdominal breathing, is a great way to trigger the relaxation response. Pioneered by Dr Herbert Benson, the relaxation response is shown to help with health problems that are caused chronic stress such as fibromyalgia, stomach disorders, insomnia, hypertension and anxiety disorders.
#12 Own a pet
There are plenty of studies which show that companion animals are good for both our physical and mental wellbeing. For example one study showed that pet owners have a lower resting heart rate and are less likely to see spikes in heart rate and blood pressure during stressful situations.
#13 Get creative
The next time you feel stressed get out your pens, paints and glitter glue. Research shows that only 45 minutes of creative activity lessens stress in the body and reduces cortisol levels, regardless of your artistic ability.
#14 Cut out your cuppa
In our culture we tend to put on the kettle in moments of stress or crisis and have a comforting cup of tea or coffee. Unfortunately, the caffeine in your cuppa can actually increase your stress levels. Research shows that 4-5 cups of coffee a day, combined with your daily stressors, can increase your blood pressure and increase your risk of long term heart disease.
#15 Develop an attitude of gratitude
Spending 5 minutes focusing on 3 good things that have happened during your day can really help to put things into perspective. Research into developing an attitude of gratitude shows that it has many benefits including improving physical and psychological health.
#16 Get a good night’s sleep
Many people find that when they are stressed one of the first effects is a poor night’s sleep. Sleep deprivation can affect our memory, judgement and mood. Chronic sleep deprivation can even contribute to health problems such as obesity and high blood pressure. To learn how to implement good sleep habits read this blog post.
#17 Work up a sweat
One of the most recommended strategies for coping with stress is exercise. Regular physical activity, particularly aerobic exercise, not only improves your physical wellbeing but also improves your mental fitness. In addition to reducing stress, exercise can reduce fatigue, improve alertness and increase cognitive functioning.
#18 Read a book
Just 6 minutes of silent reading can slow down the heart rate and reduce muscle tension. In studies, reading was also shown to reduce stress levels by 68%.
#19 Give something back
Volunteering can not only improve the lives of others but is shown to be beneficial to ourselves. Research has shown that volunteering can reduce stress levels, decrease the risk of depression and increase feelings of happiness.
#20 Get some fresh air
Get out into the countryside and you can experience the physical benefits of a good walk. However, studies have also shown that a walk in the countryside can reduce our tendency to ruminate and focus on negative thoughts. This in turn can reduce stress, anxiety and ease depression.
#21 Practice yoga
Combining a mix of postures to improve strength and flexibility, breathing techniques and meditation, yoga is a great tactic for reducing stress. Studies have shown that people who practice yoga regularly have higher levels of an amino acid which aids brain functioning and promotes feelings of calm.
#22 Put on your favourite comedy
They say that laughter is the best medicine and that can now be backed up by scientific evidence. The benefits of having a good laugh include boosting the immune system, relaxing the body and reduces stress and tension, increasing the endorphins (mood boosting chemicals) in the body and improving blood flow.
#23 Chew a stick of gum
Perhaps one of the strangest suggestions on this list, but research in 2008 showed that chewing gum reduced levels of cortisol levels in participants.
#24 Get a hug
Do you need some scientific evidence to persuade friends that more hugging would be a good idea? Well, research shows that in addition to reducing stress and anxiety, hugging can also reduce blood pressure and improve your memory .
#25 Turn on your Xbox
Despite the dangers of violent video games being reported in the media, some research shows that playing video games can actually be beneficial. For example, one study showed a correlation between playing video games and handling stress better.