5 Tips to Reduce Stress in Yourself and Others

1. Stress Reduction Toolkit

Therapists and researchers have identified easy, straightforward methods that people can use on their own to manage stress. These are recommended so often because they work.

Deep breathing techniques are a cornerstone of stress relief. As you focus on breathing deeply, you’ll increase the oxygen in your body and slow your heart rate. You’ll be able to focus on the present and not on outside worries.

2. Physical Self-Care

Our bodies, brains, and emotions are very deeply interconnected. What happens in our bodies affects everything else, and vice versa. (This explains the effectiveness of deep breathing.)

When you’re under stress, it can feel hard to take care of yourself physically. Exercising can fall to the wayside. Eating readily available processed foods can replace eating more healthy whole foods. You may use caffeine or other substances to stay awake and focused. This habit then interrupts your ability to get regular, deep sleep.

Try to take small steps to remedy these situations. Take a ten minute walk. Make fast, easy smoothies full of fruit and vegetables. Cut off caffeine in the early afternoon. These choices will help you feel better able to handle stress.

And if you’re living with others, you can encourage them to do the same. Feed your children healthy snacks; help your partner make sleep a priority.

3. Emotional Self-Care

Just as you take care of your physical body, you also need to remember emotional self-care. We tend to run roughshod over our emotions, pushing them aside and ignoring them. Or we talk down to ourselves.

Instead, learn to practice self-compassion. Treat yourself with the same patience, kindness, and empathy that you would a friend who’s going through something similar. Give yourself grace. And, remember to be compassionate to those you live or work with. When you do this, you can help reduce their stress as well.

4. Soothing Rituals

Routines and rituals help keep us grounded, focused, and productive. They help us feel like our life is balanced and in order. Try to include soothing rituals in your day. Maybe it’s getting up early to do your deep breathing. Perhaps it’s preparing tea and sitting quietly. Maybe a long weekend bath or a family movie night are good options. Find what works for you.

5. Therapy

Sometimes stress feels like more than we can manage on our own. Maybe you’ve tried using the above methods to cope but aren’t making the progress you’d like. Perhaps your stress levels have reached a point where you feel like you’re going to explode. Stress could also be affecting your relationship with your partner or your children.

If this is the case, reaching out to a therapist for professional help is a crucial step to consider. In our office, we have worked with many clients going through situations like yours. We know firsthand what is helpful when it comes to guiding you beyond your stress and into a place of greater empowerment.

—

During the pandemic, we’re offering telehealth therapy sessions. Teletherapy is proven to be as useful for in-person sessions. It’s a comfortable, convenient, safe way for you to get the help you need. Please give us a call or visit our Telehealth Therapy page to learn more about how we can help you.