How to De-stress and Relax

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Simple Tips for a Balanced Life

In today’s fast-paced world, stress seems inevitable. With work demands, family responsibilities, and the constant pressure to be always “on,” it’s easy to feel overwhelmed. While a little stress can motivate us to meet deadlines or tackle challenges, chronic stress can take a toll on our mental and physical well-being. Fortunately, there are many ways to de-stress and relax that are both simple and effective.

In this week’s Wellness Wednesday, we’ll explore practical techniques to unwind, regain balance, and prioritize self-care.

Why Is It Important to De-stress?

Before diving into strategies for relaxation, it’s essential to understand why de-stressing matters. In small doses, stress isn’t necessarily harmful to our mental or physical wellbeing. As Murali Nair, a professor in the USC Suzanne Dworak-Peck School of Social Work, states, “We all need a little stress in our lives, or else we won’t get up in the morning and complete our daily tasks. But we do need to create awareness surrounding the threats of chronic stress.”

According to Yale Medicine, chronic stress is defined as, “a consistent sense of feeling pressured and overwhelmed over a long period of time.” Chronic stress has been linked to numerous health issues, including:

  • Heart disease
  • High blood pressure
  • Weakened immune system
  • Anxiety and depression
  • Sleep disturbances

By learning how to manage and reduce stress, we can improve our overall health, boost productivity, and enhance our quality of life. So, let’s look at some ways to bring more calm into your day.

1. Practice Deep Breathing

One of the quickest ways to reduce stress is by focusing on your breath. When we’re stressed, we tend to take shallow breaths, which can exacerbate feelings of tension. Deep breathing, on the other hand, activates the body’s relaxation response, helping to calm the mind and lower stress levels.

How to do it:

  • Find a quiet spot where you won’t be disturbed.
  • Sit or lie down in a comfortable position.
  • Close your eyes and take a slow, deep breath in through your nose for a count of four.
  • Hold your breath for a moment, then exhale slowly through your mouth for a count of six.
  • Repeat this process for a few minutes, focusing on the sensation of the breath entering and leaving your body.

This simple practice can be done anytime and anywhere, making it a great tool for instant relaxation.

man breathing deeply to de-stress

2. Engage in Physical Activity

Yoga in the living room to help with stress

Exercise is a fantastic way to relieve stress. When you move your body, you release endorphins – natural chemicals in the brain that improve mood and reduce pain. Regular physical activity can also improve sleep, boost self-esteem, and act as a healthy distraction from daily worries.

Easy ways to get moving:

  • Go for a brisk walk around the neighborhood.
  • Try a 10-15 minute yoga session in your living room.
  • Take up an activity you enjoy, such as swimming, dancing, or cycling.

Remember, you don’t have to commit to hours at the gym. Even short bursts of physical activity can make a big difference in how you feel.

3. Practice Mindfulness and Meditation

Mindfulness and meditation have gained popularity in recent years, and for good reason. These practices encourage you to focus on the present moment, which can help quiet a busy mind and reduce feelings of anxiety. Mindfulness is about paying attention to what you’re doing right now without judgment, while meditation involves sitting quietly and observing your thoughts.

How to start a mindfulness or meditation practice:

  • Set aside five to ten minutes each day to sit in a quiet space.
  • Focus on your breath, a word, or a phrase that brings you peace.
  • When your mind wanders (and it will), gently bring your attention back to your point of focus.
  • Over time, you may find it easier to remain present and less reactive to stressors.

There are many apps and guided meditations available that can help beginners start a mindfulness routine. The more you practice, the more benefits you’ll experience.

Man meditating at home

4. Disconnect from Technology

While technology connects us to the world, it can also contribute to stress. Constant notifications, emails, and the pressure to be available 24/7 can leave us feeling burned out. Taking intentional breaks from screens and digital distractions can give your mind the rest it needs.

How to unplug:

  • Set specific times during the day to check emails or social media.
  • Turn off notifications for non-essential apps.
  • Designate “screen-free” zones, such as the bedroom or dining room.
  • Replace screen time with relaxing activities like reading, journaling, or spending time outdoors.

By creating boundaries around technology, you can create more space for calm and focus in your day.

5. Prioritize Sleep

It’s hard to feel relaxed when you’re running on empty. The National Heart, Lung, and Blood Institute recommends that adults get between 7 and 9 hours of sleep a night. Poor sleep not only makes you feel groggy and irritable, but it also increases your body’s stress levels. Making sleep a priority is one of the best ways to recharge and reset.

Woman taking a nap on the couch

Tips for better sleep:

  • Stick to a consistent sleep schedule, even on weekends.
  • Create a calming bedtime routine (e.g., take a warm bath, read a book).
  • Limit caffeine and heavy meals in the evening.
  • Make your sleep environment as comfortable as possible by keeping the room dark, cool, and quiet.

Quality sleep can significantly improve your ability to cope with stress and approach each day with a clear mind.

6. Nurture Your Social Connections

Humans are social beings, and positive relationships can be a great source of comfort during stressful times. Connecting with friends, family, or even colleagues can provide emotional support, a sense of belonging, and much-needed laughter.

How to nurture your connections:

  • Schedule regular catch-ups with loved ones, either in person or over the phone.
  • Join a club or group that shares your interests, such as a book club, hiking group, or hobby class.
  • Volunteer for causes you care about to meet new people and give back to your community.

While it’s easy to withdraw when we’re stressed, reaching out to others can help shift your perspective and lift your spirits.

7. Create a Relaxation Ritual

Incorporating small, relaxing rituals into your daily routine can help signal to your brain that it’s time to unwind. Whether it’s lighting a candle, drinking a cup of herbal tea, or taking a few minutes to stretch, these small acts of self-care can have a big impact on your stress levels.

Ideas for a relaxation ritual:

  • Take a few minutes in the morning to set your intentions for the day.
  • Enjoy a leisurely cup of tea or coffee in a cozy corner.
  • Wind down in the evening with a warm bath or some gentle stretching.
  • Write down three things you’re grateful for each day to shift your mindset to one of positivity.

By creating space for these moments of calm, you can make relaxation a natural part of your routine.

Creating a relaxation ritual with coffee and a candle

8. Explore Nature

Spending time in nature is one of the most effective ways to reduce stress and recharge. Whether it’s a walk in the park, a hike in the mountains, or simply sitting in your garden, being in natural surroundings can help clear your mind and restore a sense of balance.

How to connect with nature:

  • Take a walk during your lunch break to soak up some fresh air and sunshine.
  • Plan a weekend getaway to a nearby beach, forest, or nature reserve.
  • Practice “grounding” by standing barefoot on the grass or sand to feel more connected to the earth.

Research has shown that spending time in nature lowers stress hormones and improves mood, so make it a regular part of your self-care routine.

Stress is a part of life, but it doesn’t have to control your life. By incorporating some of these relaxation techniques into your daily routine, you can manage stress more effectively and improve your overall well-being. Whether it’s through deep breathing, mindful movement, or simply taking a break from technology, there’s no shortage of ways to find calm amidst the chaos.

Remember, relaxation is not a luxury – it’s a necessity. Make time for yourself, listen to your body, and prioritize your mental and emotional health.

You deserve it!

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