We hold stress in our body as well as our minds on a day to day basis, here are some top tips for getting rid of stress in your body.
Take some slow, deep breaths
Pause what you are doing and take three deep breaths in through your nose, out through your mouth. Then simply repeat as many times as you need, until you feel more settled and less overwhelmed. These deep breaths signal your nervous system to move out of the ‘fight or flight’ response to stressful situations and will leave you feeling a whole lot more in control of the situation.
Close your eyes
Constant exposure to technology, media, and our surroundings can overwhelm us, causing sensory overload. Taking a moment to close our eyes can give our brain a rest, reducing stress and anxiety, improving focus, and promoting relaxation.
Have a brew
A cup of tea is a great thing to reach for when we need soothing after a stressful day. Science shows that tea and herbal infusions provide a variety of polyphenols, which help reduce inflammation and stress. Black tea in particular contains L-theanine, which is associated with mood regulation and relaxation without drowsiness, while putting your feel up for a brew adds to the positive psychological effects on our wellbeing. The tactile sense derived from having your hands clasped around a warm cup is very relaxing, too.
Stand up
Standing helps you feel refreshed by preventing blood pooling in the legs. Moving periodically is crucial for joint health. To reduce dizziness or back pain when standing, lean forward, press hands on legs, ground heels, and rise slowly.
Splash some water
To quickly reset and relax, splash cool water on your face, wrists, and neck. The temperature change triggers the body’s dive reflex, reducing heart rate and promoting a calm and focused state.
Expand your gaze
When the body enters the ‘fight or flight’ response, our pupils dilate to allow more light in, enhancing our visual acuity and preparing us for potential threats. This physiological response can also narrow our focus, limiting our ability to see the bigger picture. To counter this, consciously expand your gaze by focusing on distant sights and soften your focus.
Take small steps
Take a small step towards a goal that’s been on your mind. For getting rid of stress related to finances, try downloading a budget template. For a difficult conversation, schedule a date in your calendar. Progress, no matter how small, can reduce stress and make you feel more supported and focused.
Try a half smile
Turn the corners of your mouth up slightly to create a half-smile, which can boost your mood by releasing endorphins. This gesture also activates the “rest and digest” part of your nervous system, promoting relaxation. Regularly practising a half-smile, especially in stressful moments, can help you feel calmer instantly.
Relax your muscles
Getting rid of stress and tension by practicing progressive muscle relaxation. Tense and release muscle groups from toes to shoulders for five seconds each. Helps release anxious energy and promote relaxation.
Release the tension
Roll your shoulders to release neck tension. Shake your hands in the air and wobble your feet, hips and waist. Tension accumulates in tissues when we are static, and this gets the blood flowing around your body. Put some music on and Dance.
Pay a compliment
Complimenting a stranger can boost your mood and make someone feel good about themselves. It takes courage but the reward is worth it as you conquer a fear and spread positivity it may be a way of getting rid of stress for them too.
Blink and wink
Squeeze and release your eyes five times. Do it gently, then add winking (alternate each side). Then gently look from side to side five times – we spend all our time moving them up and down as we scroll, so this can signal to the brain that you’re in a different state.
Switch up your self-talk
Positive self-talk is an effective stress reduction tool: it is important to switch negative self-talk to an inner dialogue that is more helpful and positive. Identifying your thoughts and making a conscious effort to change them. For example, switch ‘I can’t do this’ to ‘I can do this’.
Embrace scent
Carry a small vial of calming essential oil such as lavender or bergamot to open and inhale whenever stress arises. Our sense of smell connects directly to the brain’s emotional processing and memory centres. A familiar, soothing scent can rapidly trigger the relaxation response by conjuring up positive associations and lowering physiological arousal in the moment.
Have a hug
Grab a friend and have a hug – the longer, the better for getting rid of stress. A 10-second hug eases depression and boosts the immune system. A 20-second hug counteracts the effects of stress on high blood pressure and the heart. When you hug someone there is a huge surge in dopamine, oxytocin and serotonin, which are the hormones responsible for mood. Hugging makes you feel safe, connected and boosts your self-esteem. It also makes you feel less isolated and lonely.
Comfort yourself with touch
If no one else is around, self-massage, hugging yourself or holding a comforting object can bring down cortisol levels by stimulating the release of oxytocin, a hormone that promotes relaxation and reduces stress. Touch comforts and soothes, helping us to feel safe and calm.
Get moving for getting rid of stress
Physical exercise is proven to be effective in relieving stress. Getting your blood moving releases endorphins and can improve your mood almost instantaneously.
Take a walk
Go for a walk, take off your headphones and listen to the sounds of life around you. Connect with nature by feeling the sun on your skin and watch the trees in the wind. This simple activity will reduce stress, as it stimulates both sides of the brain bilaterally, while calming your mind and grounding you in the here and now.
Visualise
Use visual imagery to create a mental image of a peaceful scene, such as a serene beach or a forest. Close your eyes and put yourself in this environment, focusing on the sights, sounds and sensations to promote relaxation. Try to do some deep breathing when you do this.
Chew some gum
A 2022 review and meta-analysis of eight studies concluded that chewing gum significantly lowers levels of anxiety. Chewing involves the prefrontal cortex of the brain and has a positive effect on the hypothalamic-pituitary axis and the autonomic (involuntary) nervous system, and is thought to lower cortisol levels.
Switch environments
Changing body temperature can help ground yourself and prevent overwhelming stress. Altering environment, like going outside or changing rooms, can also shift mindset. If you’re feeling really brave try and Ice Bath.
Listen to calming music
Research shows that music can be therapeutic, so to help bring instant relaxation, try listening to soothing tunes or nature sounds.
Take off your shoes
Going barefoot (also known as earthing) is a type of mindfulness. It lowers stress because it brings you in to the present moment and connects you with nature. The sensations on the soles of your feet create a calming effect. The electrical charge from the surface of the Earth is said to neutralise dangerous free radicals and lower systemic inflammation. Being barefoot also brings your skin into contact with bacteria such as mycobacterium vaccae, which are taken up into the body and are thought to have mental health benefits.
Try ‘body drumming’
Body drumming is an instant stress reliever, as it awakens the energetic body and cultivates movement of any stagnant energy. When we feel stressed, we tend to feel tense. By creating a gentle fist with the hand and drumming all over the body, (lightly to begin with) we will start to create a sense of release and freedom.
Look at something green
Green colour calms the mind, especially when looking at nature. Take a moment to gaze out the window at something far away to relax your eyes, especially after staring at a screen for a long time.
Try a grounding technique
The five senses exercise activates the parasympathetic nervous system, which promotes relaxation. This exercise works by redirecting your attention from stressful thoughts to present sensations. This simple yet effective technique can help restore calm amid chaos, offering a moment of respite in the whirlwind of daily life. Start by observing five things around you and really engage your sight. Then feel four objects and tune in to your sense of touch. Next, listen for three distinct sounds and let them ground you. After that, identify two familiar scents in your surroundings and savour their aroma. Finally, focus on one taste and appreciate a sip or a bite.
Clear some space
Doing a quick declutter has fantastic benefits for our mental health and wellbeing. It is a powerful tool for ensuring we are feeling productive, accomplished and focused. The negative effects of clutter are primarily in how it visually impacts us. The constant presence of mess can be overstimulating, stressful and tiresome – especially if it’s in our most personal spaces such as lounges or bedrooms. When these spaces are cleared, it can improve focus, reduce stress, and increase productivity thanks to a sense of clarity and organisation.
Talk to someone
Humans are social beings, so connecting with others is important for support and belonging. If stressed, reach out to a family member, friend, or listening service for private support.
Switch off
Living in an age of information overload can lead to stress. To combat this, try switching off unnecessary notifications to regain control and reduce the strain of constant connectivity. This can help achieve a calmer, clearer, and more focused mind.
Write it down
Identifying the cause of stress is crucial for finding relief. Whether it’s a rough day at work or managing unruly children, jot down the issue and your emotions. Reflecting on it can lead to solutions. Share your feelings with your partner for support and perspective.
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