10 Tips to Reduce Stress

November 3rd is International Stress Awareness Day and the hectic winter holiday season is just around the corner. So, there is no time like the present to review some tips to help with stress management. Here are 10 tips to reduce stress from licensed psychologist, Dr. Jennifer McManus.   

Many of us talk about being “stressed out,” but what exactly is this thing we call stress? When psychologists discuss stress, we are referring to a set of bodily responses to a real or perceived threat, demand, or challenge along with the belief that these pressures are more than we can handle in terms of our coping resources. Things that stress us out are technically called “stressors” and typically come from external sources, like demands at work. Although stress is frequently thought of as negative, positive life events can also serve as stressors like planning a big event or party.

Why is having an awareness of stress important? One of the reasons is stress affects our bodies in some concerning ways. When experiencing heightened levels of stress, we can be irritable, have a headache, or feel sick to our stomach and those are just a few. Long term stress that goes unaddressed can be associated with serious physical health consequences like heart disease or mental health consequences like anxiety.

Now that we have a beginning introduction to the importance of stress awareness, let’s review 10 tips of how we can reduce stress.

1)    Sleep

The first tip for reducing stress is to make sure you are getting enough sleep. When we have a lot of demands on us, we are often willing to sacrifice sleep in an attempt to get it all done. When we do not get enough sleep though, we end up being more vulnerable to moodiness, which is not helpful during an already challenging time. A good night’s rest, on the other hand, sets us up to better handle the challenges of the next day and the emotions that come with it. Keep in mind that 7 to 8 hours of sleep per night is recommended for adults with some people doing even better with 9 hours. 

2)    Diet

The next tip for reducing stress is to make sure you are eating well.  All too often when we are under stress, we will skip meals or eat junk food. Just like with poor sleep, when we do not maintain a healthy diet, we end up being more vulnerable to irritability, which is not helpful during an already demanding time and being “hangry” is a real thing for many people. 

3)    Exercise

Tip number 3 for reducing stress is participating in physical exercise. Psychological research studies have found that people who exercise more regularly are less vulnerable to increased stressors. Exercise gives us more energy and can help us let off steam.

4)    Deep breathing

Tip number 4 for reducing stress is to engage in deep, calm breathing. When we are stressed, we tend to take short, quick breaths and may notice an increase in our heart rates. We can bring on a soothing relaxation response by taking long, deep breaths in, holding for a couple to a few seconds and then slowly exhaling.

5)    Mindfulness

The 5th tip for stress reduction is practicing mindfulness – that is, any activity that brings your attention fully into the current moment without judgment. Many people like to practice mindfulness by meditating, but there are so many other ways to practice mindfulness such as by spending time in nature or by engaging all the 5 senses while enjoying a favorite food. 

6)    Catch your thoughts

The 6th tip for stress reduction is to catch your thoughts. We can be our best friend or our worst enemy with the things we think. When we are under stress, we can often feel like the world is already beating us up, so we do not need to make matters worse by joining in on that. Try changing harsh and critical thoughts to those that are more compassionate.

7)    Recognize your strengths

Tip number 7 for stress reduction is to recognize your strengths and draw on them. Research from positive psychology has found that people who know their strengths and use them, tend to be more optimistic and more likely to accomplish their goals. Think about what characteristics helped you to you overcome past challenges and draw on those strengths in the face of new stressors.     

8)    Problem solving

Tip number 8 for stress reduction is problem solving. If there is a potential solution related to the stressors someone is experiencing that could bring down one’s stress level then by all means, let’s go strong with this tip and try to solve it! This approach involves being clear about the problem you are trying to solve, brainstorming some solutions, and weighing the pros and cons before trying out the potential solution.   

9)    Gratitude

Tip number 9 for stress reduction is practicing gratitude.  Research studies from positive psychology have shown that those who practice gratitude report lower levels of stress. We can practice gratitude by naming or journaling about 3-5 good things from each day or by expressing our appreciation for someone who has helped us in some way. 

10)     Talk to someone

The final tip for stress reduction is to talk to someone.  Whether that someone is a friend or a professional, talking to someone about our stress, even if we cannot immediately solve the problem behind the stress, helps to decrease the negative feelings that come with stress.

If you think you may benefit from personalized help with stress management, please feel free to contact the psychotherapy practice of Dr. Jennifer McManus to learn more about available support. You can schedule a free consultation, email, or call the office at 866-706-3665.