Stress is inevitable in life, but can prove to be detrimental to your mental and physical health if not handled properly. And in the busy world we live in today, this becomes that much more important. Here are 5 methods for managing stress:
Find a Physical Outlet
It has been proven through countless studies and personal experiences that physical outlets, whether through sports or anaerobic exercise, are among the most effective methods for managing stress. A published article by C. Barr Taylor of Stanford University et al. has cited over 1000 other articles referencing exercise to, among other benefits, alter some aspects of the stress response. The stress response could be a result of a number of factors of course, but data has shown it reduces symptoms of anxiety and depression, which are major causes to it.
However, if your stress is regarding something specific, spending an hour or two lifting weights allows you to focus on something besides what you’re stressed about. Rather than wasting your time ruminating, you can distract your mind temporarily while also reaping the stress-reducing benefits – like lowered blood pressure and slowed heart rate – afterwards.
Listen to Your Favourite Music
Music is universally appreciated, and for good reason. Not only is it enjoyable, but it’s interestingly one of the best methods for managing stress. A study done on hospital patients in the surgical holding area found that those who listened to music experienced significantly less stress and anxiety than those who didn’t. Considering how consequential a surgical scenario could prove to be, this is a major finding.
For amazing music quality and a wide selection of artists, customized playlists and even podcasts, I use Spotify. If you’re going to indulge in music, you should make sure you have the best experience possible – and that’s why I can’t recommend this service highly enough. Get started with your first three months completely free here.
Meditate
Meditation might be the pinnacle of ways to manage stress. A simple few deep breaths have the ability to completely relax you. If deep breaths (turned into mindful meditating) last 5 to 10 minutes, this will have a profound impact on the improvement of your mental health and reduction of stress. Once turned into a daily habit, the longterm results will become more evident and you’ll surely feel even less stressed. See my other post here for more information on this.
Journal Your Thoughts
Whether it’s due to a specific situation or is more of a result of general depressed or anxious behaviour, articulating your thoughts through writing can help manage stress. When your thoughts are trapped in your mind, emotions multiply their intensity, which can make the problem that much worse. By expressing through words on paper, you can clearly understand what the problem is that is causing this reaction (which in itself removes anxious uncertainty), and then potentially make a plan to resolve it if the situation calls for it. If the stress is more trivial, at least you can understand that in hindsight after reviewing what you wrote.
Talk to Someone You Trust
As social creatures, we need the opinions of others to learn from and grow. When it comes to managing stress, another great solution is to talk to someone you trust and whose advice you know is coming from the right place. This matters because if you’re truly close with someone, there will be a reciprocal energy that aims to actionably improve one another’s life. So when the time comes for venting or the need for a second opinion, whatever is conveyed from your friend will help to manage your stress. This exchange of dialogue can offer a different perspective also – one that could reprogram your perception of the stress source.
Sources
- Winter MJ, Paskin S, Baker T. Music reduces stress and anxiety of patients in the surgical holding area. Europe PMC. 1994, 9(6):340-343. PMID: 7707258.