A – Z guide of ways to release and reduce stress
PART 1
As it is Stress Awareness month I’ve put together an A – Z guide of tips and strategies for simple, soothing, and practical ways to release and reduce stress and anxiety. To make it easier to read and work with I’ve broken it into two sections, Part 1 is A – M, and next month I’ll complete the tips for N – Z.
So how does stress affect you? Whether it’s the endless to-do lists, tricky relationships, work pressures, or just that feeling of being constantly “on,” it can creep in and gradually start to take its toll. Weirdly, a little bit of stress can actually be helpful – it gives us that boost of motivation or alertness when we need it, if we have a presentation to give, a test to take, an interview for a job or promotion or if we need to have an important meeting or conversation.
But what happens when stress becomes a regular guest instead of an occasional visitor? That’s when it can start to really interfere with our sleep, mood, digestion, immunity – even leading to inflammation and longer-term health problems.
Remember small changes can make a bit difference. You don’t need to overhaul your whole life, tiny tweaks to your day – a deep breath here, a walk there, a new way of thinking about something – can gently shift your mind and body into a calmer, more balanced space.
Think of this A – Z guide as a toolkit you can dip into whenever you need a stress reliever.
A is for ACCEPTANCE
We often feel we are struggling to cope with something that may not necessarily be changeable. We can feel completely overwhelmed with a virtually impossible task or situation. When we are able to accept a situation and let go of our own need to control it (which often is impossible anyway), this can feel like lifting a weight off our shoulders and can greatly relieve the stress of whatever situation we face.
B is for BREATHE
It is impossible to feel stressed and breathe slowly and deeply at the same time. So the next time you feel stressed breathe in for a slow count of 4, hold it for a count of 4 and then breathe out for a slow count of 4. Do this for a couple of minutes. This is also called Box Breathing, imagine you are tracing around the side of a window, door or box and as your eyes go up one side breathe in for 4, hold for a count of 4 along the top, breathe out down the other side for 4 and hold again for 4 along the bottom edge. And repeat.
It allows your mind to stop racing as you focus and distract yourself with the counting and the sensations of your breath. It slows down your heart rate, reduces your blood pressure and sends a signal to your brain that you are feeling calmer.
C is for CONTROL
It’s impossible to have control over everything in our lives, so many things are simply out of our control and no matter how much we worry, stress and obsess over them we cannot do anything to change that.
Look at a situation and decide what is actually in your control, and if there is something you can do – then do it. Take action and focus on the things within your control and release and let go of everything else.
D is for DECLUTTER
Decluttering your environment is so therapeutic, it gives you space and clarity as well as a sense of order and achievement. Simply clearing or tidying one area of your home can relieve your stress levels. Start small, just clearing your desk can help you feel more focused and motivated.
When our home feels cluttered and untidy it can make it feel impossible to relax or switch off. We are constantly reminded of things that we need to do or finish.
If your head feels cluttered with too many thoughts and things to do – write down what is bothering you or make a list, move it from taking up too much headspace to a piece of paper.
E is for EXERCISE
Getting outside into nature and going for a walk is the simplest way to get a little bit of exercise into your day – it relieves stress and releases those all important feel good hormones. Moving your body, doing a quick exercise class online, going for a run, or giving yourself a good stretch releases dopamine and endorphins which will lower your stress levels.
It can increase your self esteem, give you more energy, increase your mental alertness and make you feel that you have achieved something. No one regrets getting their body moving! Just five minutes of exercise can be a real mood enhancer.
F is for FRIENds
We are supposed to be a tight knit community, that’s how we have survived for hundreds of thousands of years. We need connectivity and companionship. Make sure you are reaching out and staying in touch with your friends.
Spending time with each other, sharing stories and news, checking in on one another and being there for each other helps us feel part of the community and it can really lift your mood. Talking to friends can help put things into perspective and take your mind off your anxieties.
G is for GRATITUDE
Make a conscious effort to notice all the things you are grateful for. We so often take these ‘things’ for granted, but just noticing and being grateful for… having a roof over our head, fresh water in our tap, food in our fridge, a warm bed to sleep in… can improve our mood and make us feel more optimistic, leading to lower levels of stress and depression.
Everyday make a list of all the things you are grateful for, the positive things that have happened, the small things that often pass you by. The more you do this, the more you will notice.
It’s important to focus on what you DO have rather than what you don’t, what is GOOD in your life rather than what is bad and what went WELL rather than what went wrong. Switch how you think about things.
H is for HOBBIES
Research shows that having a hobby is linked to lower levels of depression – and may even prevent depression for some. Hobbies are a perfect way to distract yourself after a busy day. It provides you with the opportunity to have some time to yourself, and gives you an outlet for releasing stress built up from the day.
When we are involved in something we really enjoy, time seems to have no meaning and we are in ‘the zone’ or a trance like state, this gives our mind time to wander and find solutions to our problems without us really thinking too much about it.
Having a hobby is a great way to spend your spare time and unwind from your daily routine – whether this be something artistic, learning or playing an instrument, reading, photography, taking part in a sport, cooking, gardening or DIY projects.
I is for INNER STRENGTH
When we are feeling under pressure or stressed we often forget how resourceful and adaptable we really are. Think back on times in your past when you have handled certain situations well. What did you do? What did you learn about yourself? What would you do differently? What would others say about you in that moment? What surprised you about yourself?
Make a list of your inner strengths – are you kind, considerate, hard working, thoughtful, compassionate, a good listener, reliable, trustworthy, a good friend, determined, focused, generous, wise, funny, confident…? Think how a good friend would describe you.
J is for JOURNALING
By simply writing down your thoughts and feelings to understand them more clearly can be a great idea if you struggle with stress, depression, or anxiety. Keeping a journal can help you gain control of your emotions and improve your mental health.
Some people use journal prompts to help them think of what to write about, others write about their day, what they have done or want to achieve (their goals and dreams), others write about whatever is worrying them. Putting it down on paper can often help rationalise things and keep in perspective.
It can improve memory, boost your mood and it can even improve your immune system! Grab a notebook and pen and start writing.
K is for KINDNESS
This is all about small acts of random kindness and being kind to others but also about being kind to yourself.
There has been so much research looking into the benefits of kindness and it is known to reduce stress and make us happier, it improves our relationships with others, its good for our heart and slows down the ageing process and most importantly it’s contagious – it has a ripple effect and the feel good factor just keeps on growing.
And did you know the benefits to the person being kind can often far outweigh the actual good deed.
L is for LAUGHTER
Laughter really is the best medicine! Watching a funny film, your favourite comedian or comedy show, sharing a joke or a funny story with friends, seeing the lighter side of life all help to reduce stress and brighten our day.
What was the last thing you watched that made you laugh out loud? Is it just me or is Gogglebox really funny? How can a program about watching people watching tv be so entertaining? Sometimes it can be the silliest things that make us smile and make us forget our worries for a while.
M is for MINDFULNESSS
When we are feeling stressed or anxious we tend to spend most of our time dwelling over what has gone wrong in the past and worrying about might happen in the future. Neither of which we have any control over. Being more mindful can help you be in the present moment and this is the moment you DO have control over.
Go for a mindful walk, take a few moments to really notice what you can see, hear and feel. What sound do your shoes make, what you can feel underfoot, what can you see and notice all around you, look in detail at what is in front of you, what can you hear? Really listen and notice the sounds of nature all around you.
Focus on the present and, just for a few moments, forget the past and let the future take care of itself.
a -z guide Part 2 to follow in May
I hope you have found one or two things in Part 1 of my A-Z guide to focus on, do more of or begin to implement into your daily or weekly routine. Sometimes just having an awareness that you are under stress or feeling overly anxious or overwhelmed is the starting point to realising that you need to make a small change to start to feel different, and the next step is taking some action.
What will you do to move from a state of stress to a feeling of calm?
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