Proven Ways To Reduce Your Stress Levels

Stress is often considered to be an unavoidable part of life. However, when it becomes a daily occurrence, this could cause your health to slip. After all, prolonged stress can lead to a variety of health complications, including: 

• High Blood Pressure
• Anxiety, Depression and other mental health conditions
• Headaches and Migraines 
• Muscle Strain/Pain 
• Stomach Problems
• Cardiovascular Issues
• Poor Sleeping Patterns and Insomnia

As such, it’s clear that you need to get a handle on your stress sooner rather than later – and here are some proven ways in which you can do just that. 

Start listening to music when falling asleep. As mentioned above, high stress levels can quickly wreak havoc on your sleeping patterns. For example, various studies have found that “high levels of stress impair sleep by prolonging how long it takes to fall asleep and fragmenting sleep.” As such, finding a way to fall asleep quicker is critical when it comes to better managing your stress. One way in which you can achieve this goal is by listening to music while you fall asleep.

This does not mean that you have to blast your favorite sing-along tunes through your speakers late into the night, but rather that you should choose gentle, soothing or ambient sounds which can act as the perfect backdrop to your nighttime routine. Not only will this help you to create a more relaxing, stress-free atmosphere, but it can also provide you with a suitable distraction from your racing thoughts!

Play Solitaire. Various studies have found that playing games such as solitaire can also help to keep stress at bay, and there are many reasons for this. Firstly, it’s a great distraction from whatever is currently troubling you, as in order to succeed in this kind of game, you need to be 100% focused. As such, many players find that it can allow them to turn their attention away from stressors and toward something more fun and productive. 

In addition to this, solitaire is a relatively simple game. This means that, while playing, you do not need to worry about familiarizing yourself with the rules; you can simply focus on having fun. As a result of this, many people find that this kind of gameplay can be incredibly soothing and meditative! 

Make lifestyle changes, and actually stick to them. Maintaining a healthy lifestyle can also help with stress management. For example, exercise is widely considered to be one of the most effective ways to eliminate stress, no matter what the direct cause of this may be. This is because exercise (in any form) lowers your body’s production of stress-inducing hormones, such as cortisol, while also increasing feel-good hormones, such as serotonin. As such, you’ll tend to feel a lot better (and a lot less stressed) when you make time in your routine for regular and consistent exercise.

Consider speaking to a healthcare professional. If stress is having a profound impact on your life, and you are unsure which avenue to pursue in order to eliminate it, then you should reach out to a healthcare professional. After all, this is a great way to get serious about your health, especially as stress can sometimes be a precursor to a wider issue. There are a wide variety of professionals you can consult during this time, from your physician to a counsellor or therapist.  

Meditation. There are many benefits tied to meditation. For example, not only can it help you to get your stress levels under control, but it can also help you deal with some of the most common symptoms of stress, such as lethargy. While there’s no limit to how long you can spend meditating, as little as five minutes a day can make a real difference. For example, you could start each morning with a short, five-minute guided meditation that will help you clear your mind, organize your thoughts, and start your day off on the right track. 

Dedicate time to your hobbies. More often than not, stress is the product of burnout. For example, it’s hard not to feel stressed when juggling multiple deadlines at work, only to come home to a never-ending to-do list. As such, you can lower the amount of stress you deal with on a daily basis by making more time for yourself and your hobbies. 

Try doing something artistic.  Artistic pursuits, such as drawing, painting or even pottery making, are scientifically proven to reduce your stress. This is because the act of creation can be incredibly soothing while also providing you with a welcome distraction. In short, it gives you a chance to leave stress at the door. In fact, a recent study found that “75% of participants’ cortisol levels (one of the most widely studied hormonal markers of stress) were lowered after making art.“ Remember, you do not need to be a skilled artist in order to enjoy the benefits of this kind of hobby! It’s about relaxing and having fun, as opposed to creating something that could be displayed in a gallery.

Spend time with your loved ones. Spending time with those you love, such as your friends and family, can also play a pivotal role in stress reduction. This is because it can lower your anxiety and stress levels while also boosting happiness and contentment. In addition to this, it also gives you the chance to open up about how you are feeling to those who care the most. While they may not be able to offer up a solution to your issues, simply having your voice heard can make a real difference. After all, this shows you that you are not alone, even if your mental health has left you feeling that way. 

Spend time in nature. According to a recent report, we spend 80-90% of our time indoors, and working to reduce this number can work wonders for our stress levels. Again, this comes down to the way in which outdoor activities, whether you’re sitting reading on your porch or going for a country walk, impact hormone production within your body. For example, fresh air and natural light are known to suppress cortisol production, which is the primary hormone behind feelings of stress and anxiety. Much like exercise, they can also increase your body’s production of serotonin and dopamine, which are one of our best defences against stress. 

Identify your main stressors. Sometimes it can be difficult to determine what the true cause of your stress is, especially when you have a million and one different things going on in your life. However, getting to the root of your stress is often critical to moving forward with your head held high. For example, while a little workplace stress is to be expected, it’s likely not part of your job description, which means that you need to take active steps to reduce your stress at work. 

This can be achieved in a variety of ways, such as by asking your colleagues for help and support when necessary, working on your task prioritization and time management skills, or simply taking a break when you need one.

Similarly, you may find that a lot of stress in your day-to-day life comes from your online habits, such as the amount of time that you spend on social media. After all, our social media feeds are a breeding ground for self-comparison, meaning that we may be unfairly comparing ourselves to others and worrying about whether or not we are where we should be in life.