Wellbeing Practice have made it our focus to find ways to beat feelings of being overwhelmed; You don't have to suffer alone; here are some simple stress relief ideas:
What is the quickest way to reduce stress?
From heading outside on a refreshing countryside walk to or starting a new hobby, there are countless stress-relief strategies to help you feel more at ease and less anxious.
When stress becomes overwhelming, it can feel confusing and all-consuming. If you feel stressed from the pressures of work, family life or financial worries, it can be easy to let everything get the better of you.
Some of the signs of stress include...
Constantly feeling worried or anxious
Changes in your sleeping habit
To help you overcome any feelings of anxiety, here are 17 simple mood-boosting ways to help you feel better.
Remember, if you are feeling stressed for a prolonged period of time it's always best to seek advice from your doctor first and seek support from your Wellbeing Practice Practitioner:
1. WRITE IT DOWN
I make this suggestion to many of my clients, a simple way to put your mind at ease is to write things down which are causing you stress or anxiety.
It doesn’t have to be formal or over detailed, it’s not homework and it will not be judged; it is only for your use so keep it simple, bullet points maybe or words and phrase that mean something to you.
I suggest writing down things that make you laugh and feel positive, that way when you reflect on your writings there is happy memories and triggers as well as learning from the anxious and challenging times.
It's a good suggestion to do this before you go to sleep so to stop you from lying awake worrying.
As well as noting down what you're anxious about, another way to relieve nervousness is by making a list of everything you're grateful for. Write down a list of thankfulness, at any time of day, and watch how it boosts your mood.
2. SPEND TIME WITH FRIENDS AND FAMILY
It can be challenging facing a busy day when you feel you are fighting off nervousness, a racing heart or tension not to mention the limitations of Covid.
One good way to relieve stress is by spending time with your close friends and family, if you can.
Whether it's heading out for a much-needed walk in the countryside or calling your friend via Zoom, being with a loved one will help encourage you to talk about how you feel.
3. HEAD OUTSIDE
Spending time in nature has been proven to boost moods, improve our wellbeing and increase levels of happiness.
If you're feeling sluggish or under the weather, why not slip on your walking boots and head outside for some soul-soothing fresh air.
Laughter really is one of the greatest medicines. As well as being good for your health, laughing helps to relax your muscles and relieve your stress response.
Whether you watch your favourite comedy show or spend time with friends, laughing frequently will promise to boost your mood and help to forget of any anxious thoughts.
5. LEARN TO SAY NO
Don't feel guilty about saying “no” if you feel like you need to. Not everything that happens is in your control, but by saying no to things you can put your health and wellbeing first.
Filling up our diaries can add to our stress levels, so it's important you know when to say no.
6. DO SOME EXERCISE
Whether you enjoy participating in a judo class or prefer to head outdoors for a cross country run, doing regular exercise will help to clear your mind and boost your mood.
Carving some time in your day to stretch, run or swim will help you to unwind and destress.
7. SPENDING TIME WITH YOUR PET
It comes as not too much of a surprise that our pets can help to reduce our levels of anxiety and stress, as well as making us happier.
If you don't have a dog, ask to have a cuddle with one of your friend's pups or sign up to pet-sit someone who has gone on holiday.
Whether you're suffering from anxiety, stress or high blood pressure, spending time with a puppy or kitten is certain to bring some guaranteed calm.
8. HAVE SOME 'ME TIME'
This is my number rule, all my clients are encouraged to take time out for themselves.
According to the NHS, the UK has some of the longest working hours in Europe.
Setting aside some time every week to have some 'me time' will give you space to rejuvenate and refresh.
From having a long soak in the bath to reading your favourite book, make some time every few days to indulge in the things that truly bring you peace of mind.
9. HELP OTHER PEOPLE
According to new research conducted by the University of California San Diego School of Medicine, the key to boosting your mood could lie in the simple act of kindness.
The study found that people felt happier when they gave back to others around them.
You might find that doing something kind for someone else will help you to feel better, but remember the rule Help yourself by being Kind to you as well.
10. CHOOSE TO BE POSITIVE
It's easier said than done, but choosing to think positively throughout the day will help you through stressful periods.
Make a list of the three things you are thankful for and keep reading them throughout the day.
Meditation is a great short-term stress relief at any time of day. There are many different forms of meditation, so there's something for everyone to have a go at.
Why not ask your Wellbeing Practice therapist for a tailored MP3 to help you relax and find your happy place?
12. GET CRAFTING
Painting and drawing have both been proven to help to reduce stress and anxiety, thanks to their relaxing nature.
Why not get creative and have a play around with a pen and paper. Not only will you feel more at ease, but you'll learn a new skill, too.
13. AVOID UNHEALTHY HABITS
Don't rely on unhealthy habits such as smoking, drinking or strong caffeine as a way to relieve stress.
It can be tempting to reach for a glass of wine after a long day, but these crutches won't solve your problems they'll just create new ones.
"It's like putting your head in the sand, it might provide temporary relief, but it won't make the problems disappear. You need to tackle the cause of your stress."
14. WORK SMARTER, NOT HARDER
Working smarter and not harder involves better managing your time, and knowing what needs to get done and when.
You'll find you have more time in the day to do what you love and will still be able to tick things off your to-do list.
Every morning set a clear strategy to prioritise your most important activities so you end each day feeling productive.
If you're finding it hard to concentrate, give yourself 15-20 minute 'power working' short bursts followed by a break.
It's also worth grouping similar activities together to help you stay focused, instead of balancing everything at once.
15. PRIORITISE YOUR SLEEP
Creating a regular bedtime routine will help the brain unwind, relax, and recognise that it's time for sleep.
If you're feeling stressed, getting enough sleep the following night will help you to wake up feeling refreshed and rejuvenated.
Common advice is to not use your screen before bed to avoid tossing and turning at night.
To get the best shut eye, experiment with different routines like reading a book or running yourself a bath before you climb into bed.
16. DEEP BREATHING
Feeling stressed? A great way to turn on your body's natural ability to relax is by breathing deeply a few times a day.
To create a state of deep rest, putting your hand on your chest, closing your eyes and taking deep breaths in through your nose.
Repeat a few times throughout the day and you should find yourself feeling more at ease.
17. USE RELAXING SCENTS
Create an atmosphere of calm with the right soothing scents. From diffusers to candles, there are plenty of scents that can help calm the mind and body almost instantly. Look out for stress-relieving lavender, bergamot and chamomile.
18. A SESSION WITH YOUR WELLBEING PRACTICE THERAPIST.
Therapy is a great way to over come anxiety and stress. Talking through causes and solutions, exploring coping strategies and self-calming techniques in a friendly and safe place.
Helping you to understand yourself better and why you feel like you do. Working together to achieve change and resilience in the way that you decide.