stress relief

How to reduce stress

Stress reduction

Stress seems never ending making people think there is nothing they can do about it. Your bills won’t stop being posted and family responsibilities are always demanding making your day hours less. But the truth is you have more control over your stress than you may think. The simple realization that you are in control is the best foundation laid in managing or reducing stress. In order to achieve stress relief one needs to take care of his or her own emotions, thoughts, problems and schedules.

failed stress test

Identify where your Stress is stemming from

In order to reduce stress one needs to identify the main causes of stress in their life. The task is hard as the sources are not as obvious as one may think. One may easily overlook their feelings, thought and emotions responsible for high stress levels.

After one has completed isolating his actual stress causing factors in life and accepting responsibility they now take the next step. Without accepting responsibility for your own stress, managing it will always be out of your own reach.

How to reduce stress

Stress reduction can be achieved through several relaxation techniques that are proven scientifically to handle stress. Relaxation entails peace of mind which interns reduces effects of stress on your body. Below are just but samples of the relaxation techniques used in reducing levels of stress:

1.Progressive relaxation

This method employs use of fingers up to toes by tensing and releasing each muscle group in your body. The muscles include the lower arm, upper arm, chest, back and abdominal. Once the whole body is relaxed the mind will also follow. This will greatly reduce the stress level an individual is encountering.

2. Writing Out

Keep any form of writing can be a very effective way to relieve stress and its related symptoms due to the reflective and meditative power of writing. A journal can greatly aid an individual to put thoughts into perspective, one should select a certain time each day to write the things that make him/her happy.

3. Walking

Taking a quiet and meditative stroll alone can do great wonders in reducing your stress level. During such strolls try not to walk quickly by taking the pace that suits you and makes you feel natural. These strolls will greatly enable you manage any stress you are experiencing as they let your body relax.

4. Taking a nap

Studies have also shown that naps have an effect on stress as they reduce the levels of cortisol in your body which intern aids in lowering stress. Take regular naps at your own time of convenience to help you reduce your stress.

5. Meditation

Research has shown that meditation has great effect on relieving stress as it alter the neural pathway of the brain making one more flexible in handling stress. Meditation entails focusing your attention on something while reciting it. The phrase recited is always a positive mantra which helps one to appreciate who they are. This technique simply lets the negative thoughts in their mind flow by like water.

6. Taking deep breaths

Focus on your breathing for a period of like 5-10 minutes while sitting upright with your eyes closed and your hands place on your stomach region. Proceed by slowly inhaling air through the nose, following the breath from start in your abdomen to the top of your head. These deep breathes counter the stress effect by simply lowering your heart beat and blood pressure as well.

7. Indulge in Yoga

Yoga employs several breathing techniques in its poses which makes it a very effective activity in stress reduction. Yoga goes a long way to reduce an individual’s stress level and is commonly being prescribed to counteract the effects of stress in both the body and mind.

8. Music

Studies have pointed to various ways in which music can be used to reduce stress. They can trigger biochemical stress managers or reducers in the body to offer help in stress treatment. This is mostly employed in medical procedures related stress.

9. Drink tea and chew

Taking tea is also a proven method of lowering post-stress cortisol levels and improving the general feeling of relaxation. Chewing gums also go a long way in reducing cortisol levels which is very vital in stress management.


These relaxation methods go hand in hand with other methods of stress reduction to reap the maximum possible benefits. One should also avoid being a victim of mobbing or bullying in the case of children or even adult in some cases. Adults should avoid burnout as they lead to increased stress levels.