Stress: 10 Ways to Ease Stress - Cleveland Clinic

How can we handle stress in healthy ways? · Eat and drink to optimize your health. · Exercise regularly. · Stop using tobacco and nicotine products ... Skiptocontent ClevelandClinic Menu PrimaryMenu AdvertisingPolicy HealthLibrary StressManagementandEmotionalHealth Overview ProcedureDetails Risks/Benefits RecoveryandOutlook WhentoCalltheDoctor AdditionalDetails FrequentlyAskedQuestions Resources Health&WellnessTips Fitness,healthandwellnesstipssenttoyouweekly Youhavesuccessfullysubscribedtoournewsletter. Wecouldallusealittlelessstressinourlives,amIright?Betweeneverydayworkstresstomaintainingrelationships,navigatingsocialengagementsandwranglingthekidsstress,there’smorethanenoughstresstogoaround.Luckily,therearewaystoeaseyourstresslevelsifyousetyourmindtoit. AdvertisingPolicy ClevelandClinicisanon-profitacademicmedicalcenter.Advertisingonoursitehelpssupportourmission.Wedonotendorsenon-ClevelandClinicproductsorservices. Policy ClinicalpsychologistAdamBorland,PsyD,explainshowstressworksandhealthywayswecanhelpmanagestressbeforeitgetsoutofcontrol. Whatisstress? Stressisyourbody’sresponsetoachallengeordemand.Everyoneexperiencesstress,whichcanbetriggeredbyarangeofevents,fromsmalldailyhasslestomajorchangeslikeadivorceorjobloss.Thestressresponseincludesphysicalcomponentslikeanelevatedheartrateandbloodpressure,thoughtsandpersonalbeliefsaboutthestressfulevent,andemotions,includingfearandanger. “Althoughweoftenthinkofitasbeingnegative,stresscanalsocomefrompositivechangesinyourlife,likegettingapromotionatworkorhavinganewbaby,”saysDr.Borland. Howcanwehandlestressinhealthyways? Stressservesanimportantpurpose—itenablesustorespondquicklytothreatsandavoiddanger.Butlengthyexposuretostressmayleadtomentalhealthdifficultieslikeanxietyanddepression,orincreasedphysicalhealthproblems. “Alargebodyofresearchsuggeststhatincreasedstresslevelsinterferewithyourabilitytodealwithphysicalillness,”saysDr.Borland.“Whilenoonecanavoidallstress,youcanworktohandleitinhealthywaysthatincreaseyourpotentialtorecover.” 1.Eatanddrinktooptimizeyourhealth Somepeopletrytoreducestressbydrinkingalcoholoreatingtoomuch.Theseactionsmayseemtohelpinthemoment,butactuallymayaddtostressinthelongrun.Caffeinealsocancompoundtheeffectsofstress.Whileconsumingahealthy,balanceddietcanhelpcombatstress. 2.Exerciseregularly Inadditiontohavingphysicalhealthbenefits,exercisehasbeenshowntobeapowerfulstressreliever.Considernoncompetitiveaerobicexercise,strengtheningwithweightsormovementactivitieslikeyogaorTaiChi,andsetreasonablegoalsforyourself. Aerobicexercise hasbeenshowntoreleaseendorphins—naturalsubstancesthathelpyoufeelbetterandmaintainapositiveattitude. AdvertisingPolicy 3.Stopusingtobaccoandnicotineproducts Peoplewhousenicotineoftenrefertoitasastressreliever.However,nicotineactuallyplacesmorestressonyourbodybyincreasingphysicalarousalandreducingbloodflowandbreathing.Plus,itcanworsenchronicpain,soifyou’reexperiencingprolongedtensionandbodyaches,smokingwon’thelp. 4.Studyandpracticerelaxationtechniques Takingthetimetorelaxeverydayhelpsmanagestressandprotectyourbodyfromtheeffectsofstress.Youcanchoosefromavarietyoftechniques,suchasdeepbreathing,guidedimagery,progressivemusclerelaxation,andmindfulnessmeditation.Manyonlineandsmartphoneappsprovideguidanceonthesetechniques.Althoughsomerequirepurchasecosts,manyareavailablefreeofcharge. 5.Reducetriggersofstress Ifyou’relikemostpeople,yourlifemaybefilledwithtoomanydemandsandtoolittletime.Forthemostpart,thesedemandsareoneswe’vechosen.Butyoucanfreeuptimebypracticingtime-managementskillslikeaskingforhelpwhenit’sappropriate,settingpriorities,pacingyourselfandreservingtimetotakecareofyourself. 6.Examineyourvaluesandlivebythem Themoreyouractionsreflectyourbeliefs,thebetteryou’llfeel,nomatterhowbusyyourlifeis.Useyourvalueswhenchoosingyouractivities. “Consideringthestressfuldemandsandresponsibilitieswefaceonadaily basis,it’simportanttoengageinactivitiesthatareinlinewithourvaluesandspeaktousonapersonallevel,”encouragesDr.Borland. 7.Assertyourself It’sOKtosay“no”todemandsonyourtimeandenergythat’llplacetoomuchstressonyou.Youdon’talwayshavetomeettheexpectationsofothers. 8.Setrealisticgoalsandexpectations It’salsoOK—andhealthy—torealizeyoucan’tbe100%successfulateverythingallatonce.Bemindfulofthethingsyoucancontrolandworkonacceptingthethingsthatyoucan’tcontrol. AdvertisingPolicy 9.Sellyourselftoyourself Whenyou’refeelingoverwhelmed,remindyourselfofwhatyoudowell.Therearewaysyoucanbuildahealthysenseofself-esteem. 10.Trybiofeedback Thisbehavioraltechniquehelpsyoulearnstressreductionskillsbyprovidinginformationaboutmuscletension,heartrateandothervitalsignsasyouattempttorelax.It’susedtogaincontrolovercertainbodilyfunctionsthatcausetensionandphysicalpain.Biofeedbackcanbeusedtohelpyoulearnhowyourbodyrespondsinstressfulsituations,andhowtocopebetter.Ifaheadache,suchasamigraine,beginsslowly,manypeoplecanusebiofeedbacktostoptheattackbeforeitbecomesfull-blown. Ifyou’reinterestedinanyofthesetechniques,askyourhealthcareproviderformoreinformationorothersuggestionstheymayhave.Often,counselingcanhelpyourecognizestressfactorsthatmaynotevenbereadilyobvious. Whattodoifyouhavetroublesleeping Sleepisoftensacrificedwhenyou’reoverwhelmedwithstress.Youmayexperience insomnia becauseofdiscomfort,stressfrompersonalconcerns,orsideeffectsfromyourmedications.Ifyoucan’tsleep,trythesetips: Establisharegularsleepschedule:gotobedandgetupatthesametimeeveryday.Makesureyourbedandsurroundingsarecomfortable.Arrangethepillowssoyoucanmaintainacomfortableposition.Keepyourbedroomdarkandquiet.Useyourbedroomforsleepingonly.Don’tworkorwatchTVinyourbedroom.Avoidnappingtoomuchduringtheday.Atthesametime,remembertobalanceactivitywithperiodsofrest.Ifyoufeelnervousoranxious,talktoyourspouse,partneroratrustedfriend.Getyourtroublesoffyourmind.Listentorelaxingmusic.Don’trelyon sleepingpills.Theycanbeharmfulwhentakenwithothermedications.Usethemonlyifrecommendedforabriefperiodbyyourhealthcareproviderifothernonmedicationmethodsdon’twork.Takediuretics,or“waterpills,”earlierifpossible,soyoudon’thavetogetupinthemiddleofthenighttousethebathroom.Ifyoucan’tsleep,getupanddosomethingrelaxinguntilyoufeeltired.Don’tstayinbedworryingaboutwhenyou’regoingtofallasleep.Avoidcaffeine.Maintainaregularexerciseroutine,butdon’texercisewithintwotothreehoursbeforethetimeyougotobed. AdvertisingPolicy AdvertisingPolicy ClevelandClinicisanon-profitacademicmedicalcenter.Advertisingonoursitehelpssupportourmission.Wedonotendorsenon-ClevelandClinicproductsorservices. Policy AdvertisingPolicy AdvertisingPolicy AdvertisingPolicy AdvertisingPolicy AdvertisingPolicy RelatedArticles May13,2021 /MentalHealth May13,2021 /MentalHealth ReturningtoWorkSoon?HereAreSomeWaystoMaketheProcessEasier October2,2019 /Pregnancy&Childbirth October2,2019 /Pregnancy&Childbirth HowtoExerciseSafelyifYou’rePregnant July27,2018 /MentalHealth July27,2018 /MentalHealth Grief:What’sNormal,What’sNot–and13TipstoGetThroughIt April9,2021 /SportsHealth&Fitness April9,2021 /SportsHealth&Fitness GetHappy:WhyExerciseCanLiftYourMood October2,2020 /Sleep October2,2020 /Sleep What’stheBestWaytoStayAwakeWhenDriving? May19,2022 /MentalHealth May19,2022 /MentalHealth HowToStopOverthinking:TipsandCopingStrategies TrendingTopics 1 IsItHealthyToDrinkWaterBeforeBed? 2 HowToFallAsleepFast 3 TheBestDietsforEczema Facebook Twitter YouTube Instagram LinkedIn Pinterest Snapchat 1/1 LeftArrow Previous RightArrow Next 10WaysYouCanRelieveStressRightNow Stressisourbody’sresponsetoperceivedthreatsanddanger.Buttoomuchofitcanbeoverwhelming.Learnhowyoucanmanagestressinhealthyways. Sharethisarticleviaemailwithoneormorepeopleusingtheformbelow. To* From* Yes!SendmeexpertinsightseachweekinHealthEssentialsNews Submit