Stress is an unavoidable part of life. From work deadlines to financial pressures, relationship issues to health problems, we all encounter stressful situations. While a certain amount of stress can help motivate and focus us, excessive or chronic stress takes a toll on both physical and mental health. When you’re feeling overwhelmed, it’s important to have healthy coping strategies. Self-care isn’t selfish – it’s essential. Here are 5 ways you can “hold yourself” to better manage stress:
1. Breathe Deeply
One of the fastest ways to triggering the body’s relaxation response is through deep breathing. Taking slow, deep breaths stimulates the parasympathetic nervous system, signaling your brain and body to begin calming down. Try taking 5-10 deep breaths in through your nose and out through your mouth. Focus on your breath moving in and out, letting your belly expand as you inhale. You can practice deep breathing anytime, anywhere to help relieve anxiety.
2. Get Moving
Exercise is one of the most effective stress relievers. Aerobic exercise in particular elevates your heart rate, gets oxygen circulating, and releases endorphins – the “feel good” hormones. Going for a brisk walk, swim, bike ride, or even dancing around your living room to music can help reduce muscle tension, improve mood, and enable better sleep. Aim for at least 30 minutes per day of moderate activity to reap the stress-busting benefits.
3. Relax Your Muscles
When we’re under stress, it’s common to subconsciously tense muscles all over your body from clenching your jaw to hunching your shoulders. Progressive muscle relaxation can release that tension and bring mental calm. Sit or lie down in a comfortable position. Starting with your feet, inhale and tighten/flex each muscle group for 5-10 seconds. Exhale and relax the muscles fully. Repeat for calves, thighs, back, arms, shoulders, neck, and face. Feel the waves of relaxation spread through your whole body.
4. Be Present
Anxiety and rumination over the future, or fixation on the past often drive stress. Returning to and staying focused in the present moment can interrupt the tendency to catastrophize. Mindfulness practices like meditation cultivate your ability to pay attention to the here-and-now with openness and curiosity. Sit quietly, close your eyes, and tune into your breathing and bodily sensations. Any time you notice your mind wandering, gently bring it back to the present. Just 5-10 minutes of mindfulness meditation can induce calm.
5. Practice Self-Care
Stress often leads us to neglect basic self-care – not eating well, skipping sleep, or isolating from loved ones. Prioritizing your needs refills your tank so you’re better equipped to handle challenges. Eat nutritious foods, allow enough time for quality sleep, take relaxing hot baths, read an uplifting book, or spend time outdoors. Connect with supportive friends and family or a counselor. Be gentle, patient and compassionate with yourself. Remember your value is not defined by your circumstances.
The pressures of life are unavoidable, but you have more power than you think to manage stressful situations in healthy ways. By regularly engaging in small self-care practices that support your mind and body, you can buffer yourself from the negative effects of stress, and even transform challenges into opportunities for growth. Be kind to yourself and hold yourself with care.
