3 Easy Ways to Instantly Reduce Stress

What is stress? We all know that we experience it, but what is it really and how can we control it? First let me preface and say if you feel your level of stress has caused an illness in your life or an emotional breakdown, please go see a  qualified doctor to help you manager your stress level. Stress is nothing to play with and can be very damaging. However, if you symptoms of stress are more mild the stress control techniques listed in this article are exactly what you need. 

Today, I will define stress, some of the mild symptoms and how to instantly get a better handle on the stress in your life.  This blog does contain links from an affiliate I work with. 

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What is Stress? 

Simply put, stress is your body's response to any kind of stimulus that disturbs the physical or mental balance. You body is usually responding to a demand or threat that may disturb our balance in a negative way. When we feel threatened, our nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol, which prompts the body for emergency action.

Based on this text book definition, it would appear that our stress response feature was designs for acute (short term) situations. However, as you know, most of us feel stressed out all the time. 

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What are the Symptoms of Stress?

​The most frequent and basic symptoms of stress are:

• fatigue (even if you have gotten enough nutrient & sleep)
• Lack of focus
• indigestion
• lower back aches 
• head aches
• muscle spams (eye twitching is a common one)
• menstrual disorders

When mild symptoms of stress are not addressed for a long period of time, it has been linked to several serious illnesses including, high blood pressure, heart attacks, strokes, psychotic episodes, ulcers, sexual dysfunction, depression and drug dependency.
Small stressors can turn into big problems, learn how to nip the small stress triggers quickly. ​

3 Easy Ways to Reduce Stress +a Bonus Tip

Now that we know what stress is and how it can affect us, let's discuss the 3 simple ways to lighten our daily stress load. 

1. Deep Breathing 

Deep breathing is slow methodical breathing in which one breathes in through the nose and exhales through the mouth. When breathing,sit up straight and  try to count to 8, hold for 2 seconds and release through the mouth while counting to 8.  Repeat, add a few neck & should rolls to really enjoy it.  

Deep breathing will flood your blood stream with oxygen, which can give you a bit of an euphoric feeling. It  helps release  tension that can build up in the shoulders and neck. Simply focus on the breathing and you will become more relaxed.

3. Secret Adgenda

Take a time out! Sometimes simply getting away from a stressor even if it is just for a minute can make a big difference in your level of stress & energy.  

When I felt stressed at the office,  I would grab a few papers and leave the room as if I had some important place to be, but really I was just going to a vacant office to do a bit of deep breathing or to watch a funny video. I was never gone for over 5 to 10 minutes and never did it more than once  or twice in a week, but it was always fun to have a secret relaxation room.

2. Brisk & Brief Exercise

Do quick cardio & stretch.
Jog in place or do jumping jacks or burpies for 1 or 2 minutes without stopping.  The point is to get your heart rate up.  Once your heart is really going, go into stretch exercises until you are breathing regularly again. 

These short bits of cardio help eliminate Nuerochemicals that build up with tension. If you are feeling like you are overstimulated (running in a million directions), exercise can have a calming effect or if you are tired and drained it will give you a great jump start. 

4. Bonus Tip - Get Organized

Getting organized is one of the most therapeutic things I can recommend.  It is really easy to feel overwhelmed if you are constantly remembering things you have forgotten to do. It can be absolutely defeating. 

The simplest way to get organized is to get a planner and each night write down the tasks you want to complete for the next day. Be sure to find a quality planner that can handle being taking around with you all time and that has a place for taking notes. 
 
I recommend the DayMinder: Executive Weekly/Monthly Planner by At-A-Glance

I would absolutely love to hear how these techniques work out for you or what are some techniques that work well for you, please leave me a comment or two.