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Management Techniques Used to Relieve Stress

Living in a state of constant stress and anxiety can have serious consequences for your health. Heightened stress levels often induce muscle tension, headaches, insomnia, chest pain, heartburn and depression, among many other physical and psychological symptoms. Stress may seem like an unavoidable fact of life, but there are many techniques you can use to manage your stress.

  1. Dealing with Stressors

    • The first management technique for relieving stress is learning how to deal with stressors in your life. Stressors are anything that causes stress; they can range from errands you have to run each week to demands placed on you by your boss and your family. If you feel like these stressors are outside your control, this can easily cause excess stress. Begin dealing with stressors by setting limits. Learn when to say no to new tasks to avoid overstressing yourself. Avoid people and environments that you know cause you stress. If something is causing you stress, extract yourself from the situation if possible.

    Relax Your Mind

    • Take some time for yourself. Set aside a block of time each day to simply relax and do things you enjoy, even if it's only for 10 minutes or half an hour. Read a book, write in a journal, watch a movie, meet up with friends, or do whatever else you find fun and calming. Don't think about the to-do list you have to complete later that day, or the work project you have to finish by a certain date. Focus on the present and give your mind a chance to relax.

    Relax Your Body

    • Another good stress management technique involves relaxing your body. People who are under a lot of stress tend to ignore their bodies' needs, which often leads to increased physical symptoms of stress, such as back aches and lethargy. Avoid this trap by taking some time to relax your body. Exercise is an excellent stress reliever. Take a walk or go to the gym a few times a week. If your eating habits have gone awry, make the effort to eat healthier. Eating more fruits and vegetables and cutting back on junk food and sugar helps you feel more energetic, so you can tackle your day-to-day tasks with zest rather than dread and exhaustion.

    Practice Stress Relief Exercises

    • Practicing stress-relieving techniques can be an integral part of your stress management routine. For example, practice deep breathing once a day to improve your breathing quality and feel more relaxed. You can do this by focusing on taking long, deep breaths that fill the base of your lungs, then exhaling slowly to completely empty them. Another useful technique is progressive muscle relaxation. Lay down and ensure that you are comfortable, then begin intentionally relaxing all the muscles in your body, beginning with your feet and moving up all the way to your neck and facial muscles.

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