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  5. Incorporating Stress Management Techniques into Your Wellness Routine

Take control of the situation by managing your reaction to life’s stressors.

People perceive stress in many ways. Some feel stressed driving in traffic. Others feel it creep up before they’re scheduled to give a big presentation. Many people feel stress around money, and almost everyone feels stressed out when they have too much to do and not enough time to do it all. Although it isn’t something that you can avoid altogether, you can manage how you react to stress differently.

If you’re the type of person who has trouble staying calm when things feel uncertain, don’t worry. Many people like you have changed the way they react to stress rather quickly. It’s not an entirely involved process, but instead one that you adapt to.

What to Do When You’re Feeling Stressed Out

Everyone deals with stress differently. You may feel stressed out often. Even if you do, it’s ok because we’re going to make it much better for you by giving you tools and tricks you can use to help yourself calm down.

Some very effective ways of dealing with stress include:

  • Going for a quick walk, bike ride, or run. Allowing yourself to step away from the situation and clear your mind helps tremendously. It will enable you to see things from a different perspective. It also allows you to work on creating more endorphins in the body which help your brain feel good. If you have the opportunity to leave for your lunch break, use the time to distance yourself from whatever stressor is present in your life. Turn off your phone and go for a brisk walk around the block. You’d be amazed at how much better you feel because of your decision to get outdoors.
  • Talking to someone you trust about how you feel. It feels excellent to vent. Having someone who listens is a real asset. If you don’t have a person in your life you can talk to about stressful situations, consider talk therapy with a licensed professional. Your mental health matters as much as your physical health does. If you’re fortunate enough to have a tight-knit group of friends or understanding relatives that you can talk to, you’ll have no issue blowing off steam. If you don’t, a therapist is well worth the expense because they help you change your perspective and take action toward reducing stress right away.
  • Writing down what’s making you feel stressed in a journal. It’s just as effective as talking to someone. What makes journaling so useful is that it’s portable and accessible. You can bring a journal with you wherever you go. You don’t even need an analog version to weigh you down. There are many applications you can use on your phone or tablet that allow you to record how you feel about something stressful. Try a few out and see if they help you. You can even rely on a spiral-bound notebook from an office supply store if you don’t want to ‘ruin’ a fancy leather journal.
  • Channeling all of your energy into doing something creative. Turn up the music loud and create a dance that helps you get through stressful situations. Throw paint around a canvas Jackson Pollock-style. Get into the ring and box out your troubles. Whatever you do to deal with stress, do it passionately. You’ll feel better physically and mentally because you’ve just done something productive with your time.
  • Practicing deep breathing. Most people are shallow breathers. They don’t get the full benefits that come with deep breathing. Whenever you’re stressing, focus on your breath. Hold it while you inhale and then exhale slowly. You can even say a word as you do to ensure that your exhaling correctly. Sound it out like you would when you were first learning how to read and pronounce each letter.
  • Getting a massage. Have some bodywork done to remove tension from your muscles. You’ll be amazed at how incredibly good it feels to get the blood circulating once again. Working with a massage therapist regularly makes it easier for you to work out, too. You’ll be able to recover from a particularly strenuous training session without needing to take a few more days to recover.
  • Eating foods that boost serotonin levels. Many foods help your brain create serotonin, which regulates your mood. Great examples of these foods are salmon, turkey, eggs, cheese, nuts, seeds, and pineapple. Use the ingredients to create a comforting meal that helps your brain adapt to what is going on around you. If you don’t have time to make the meal yourself, see if there is a restaurant that carries the ingredients on their menu and pay for them to deliver you something nourishing to eat.
  • Naming one thing you can do to help your situation. Maybe it’s going to the gym or hire a CPA to handle your accounting. The answer could be getting up earlier to get more done or avoiding certain people who drain your energy at work. You’ve got options. The minute you stop worrying and start taking action, you’re able to take control of the situation the best you can. You’re showing stress who the real boss is!

Perhaps a combination of the tools and techniques we’ve included is best for meeting your needs. We recognize that everyone is different and fully expect you to embrace the suggestions that feel right to you and reject the ones that don’t. If it feels like too much work and adds to your stress level, move on to something else.

Reduce Cortisol By Having Better Control Over the Fight or Flight Response

Deal with stress better by incorporating the tips listed above. Doing so allows you to take charge of your physical health and mental well-being. You’ll experience less fight or flight anxiety and lower the amount of cortisol your body produces as a result of it. You won’t suffer from chronic inflammation, nor will you feel depressed or unsure of yourself because of how stressed out you feel. You’ll make changes to your lifestyle to be more in alignment with your healthier, calmer self.