Help with relieving stress

Stress relief is more important than you may think

Any stressor sets off a temporary physical response – increased heart rate, constricted blood vessels, tense muscles – but when stress is ongoing or overwhelming, you may be more likely to feel depressed, develop anxiety, or experience heightened physical symptoms. The stress relief techniques below allow you to calm your body’s stress response and avoid long-term effects.

Call us at 800-236-3231 for a free, confidential consultation with an SFAP counselor.

Talk the talk

When you experience chronic stress, you may tend to act out by blaming yourself, thinking negatively, or engaging in negative self-talk.

But your body’s stress response only gets more intense if you interpret events in a way that is self-blaming: your fight-or-flight instinct is triggered, and feelings of irritability, hopelessness, or helplessness set in.

  • Remind yourself that you’re doing the best you can in a difficult situation.
  • Praise yourself for even the smallest steps you take to manage what’s stressing you out.
  • Recognize that your stress response is just your body helping you respond to a situation that requires more energy and strength (this TED Talk by a health psychologist encourages making stress your friend to avoid its negative effects).

Coping Strategies for Anxiety & Stress [PDF] gives a step-by-step method for interrupting negative thought patterns and reversing the course of your stress.

Create balance

Relieving stress isn’t just about changing your mindset. It’s also about taking better care of your body. Most of us have bad habits when it comes to our diet, exercise, or sleep, but making small changes can lead to big results in our overall wellbeing:

  • Move your body. Studies show that even 1- to 2-minute walking breaks every 30 minutes can boost positive feelings, and just 30 minutes of aerobic exercise, three times a week, can lead to outstanding results. . Eat for your health. It’s easy to forget that food is fuel. Simply eating less of high-fat foods, sneaking in a few more fruits and vegetables, or swapping three square meals for smaller portions throughout the day can have a positive impact.
  • Sleep well. Aim for six to nine hours of quality sleep per night. Avoid caffeine and heavy meals later in the day, and incorporate calming activities into your evenings: shut down your electronics, turn off the TV, and try breathing exercises to destress your body.
  • Live your best life. No one is perfect, but avoiding or limiting substances that cause health problems is key. Keep alcohol below healthy limits. Quit tobacco and nicotine, and seek treatment for drug use. Our SFAP can help.

Managing Stress, Creating Balance [PDF] offers step-by-step guidance for identifying your stressors and making a plan to manage them.

Take back your time

By using your time wisely, you can create a better work-life balance, reduce your stress, and set aside more time and energy for self-care.

  • Make a plan for your day. Keep your goals small and include time in your day for interruptions. Set both short and long tasks for the day to allow flexibility.
  • Block distractions. Set a time period for each task and mute your phone. Set yourself as ‘busy’ on instant messaging, and turn off your email alerts.
  • Recharge yourself by stretching at your desk, taking a 3- to 5-minute walk, or connecting with others. Refocus with deep breathing or a mini-meditation.
  • Schedule a “POWER HOUR” once a week to devote to undesirable to-dos like paying bills, sorting mail, or cleaning out your fridge. Getting those small tasks accomplished will go a long way toward relieving stress in relatively little time.

Stress Reduction Through Time Management [PDF] includes more tips and tricks for managing your time like a pro.

Get creative

Find more methods for reducing stress from these websites and organizations.

  • HelpGuide.org provides relaxation techniques including deep breathing, meditations, and visualization exercises for relieving stress.
  • Psych Central (psychcentral.com) offers easy and effective deep breathing exercises for easing anxiety.
  • Dr. Andrew Weil (drweil.com) provides a wealth of resources for managing stress and relieving anxiety, including breathing exercises, meditations, and more.