“Stress is the trash of modern life — we all generate it but if you don’t dispose of it properly, it will pile up and overtake your life.”
- Danzae Pace
Feeling on edge? Maybe it’s your job. Or your spouse. Or yesterday’s deadline, in pieces. Whatever your worry, consider it quashed. Here you will find 55 big and small ways to tame tension and ease anxiety all day long.
It’s hard to say, exactly, what the worst part about stress is. Is it the tightness that starts somewhere around your solar plexus, extending out to your toenails, ear lobes and cerebellum? Or is it snapping at innocent — and, occasionally, quite guilty — friends and loved ones?
The point is, stress attacks in many ways, which means that if you want to control it, contain it and conquer it, you have to fire back in kind. So, here are some of the best stress-busting tips of all time.
1. Flex your grey matter.
Remember the lyrics to your favorite song, name the capitals of at least twenty countries or play a game of speed chess. In other words, give your mind any all-consuming challenge, as long as it has a definite finish — never-ending problems cause more stress.
2. Run fast.
Bike hard. Punch a heavy bag. A University of Missouri study found that half an hour of high-intensity exercise helps lower stress levels more than working out at a moderate pace. What’s more, the benefits last as long as 90 minutes afterwards.
3. Forgive.
Is someone else’s kid screaming on a crowded airplane? And the mom is too wrapped up in the latest Cosmo magazine to do anything about it? Just let it go! Realizing and accepting that you can’t control someone else’s behavior is difficult, but it’s one of the best ways to distress.
4. Quaff café with a friend.
Researchers at the University of Bristol discovered that when stressed-out men consumed caffeine by themselves they remained nervous and jittery but caffeine-loading with a group of friends or colleagues alleviated their feelings of stress.
5. Drink your orange juice.
Researchers at the University of Alabama fed rats 200mg of vitamin C twice a day and found that it nearly stopped the secretion of stress hormones. If it can relax a rodent, it may be able to make you less ratty. Two 250ml glasses of orange juice daily will give you the vitamin C you need.
6. Stick a green dot on your phone.
This is your secret reminder to take one deep breath before you answer a call, say researchers of programme on integrative medicine at the University of North Carolina’s school of medicine. Plus, you’ll feel better and sound more confident.
7. Bring a radio to work.
And set it to the blandest music station you can find. According to a study at Pennsylvania’s Wilkes University, muzak lowers your stress levels at work, while also reducing the risk of the common cold.
8. Shut up and smile.
Freaking out before a speech? Smile, look at the audience and keep quiet for two seconds. It’ll slow you down and create the impression that you’re relaxed and in control. The audience will then feel more comfortable, leading you to actually be relaxed and in control. Now start talking.
9. Talk with your hands.
To keep calm in a job interview, rest your arms on your lap, your elbows slightly bent and fingers almost touching. This will keep your body relaxed, which will keep your tone conversational.
10. Shake it out.
When you’re facing that big-money putt, shake out your fingers. This will help to relieve the tension in your forearms, hands and wrists and shift your focus to the only thing you can control: your preshot routine. You won’t think about making — or missing — the shot.
11. Say you’re sorry.
What, now your kid is screaming on a crowded airplane? Immediately apologize to everyone around you. By acknowledging that you may have made a mistake or hurt someone else, you can help clear the air and that will reduce your stress level. Go on, prove you’re the bigger man.
12. Find an incredible view.
Now take a deep breath and have a good, long look. You’ll walk away from the brink with a sense of context and a bigger perspective, which will make the 5,000 things on your “To Do” list seem less daunting.
13. Water a plant.
It’s nurturing, it doesn’t take up much space and, for ten seconds, the world is not about you, which can be a huge psychological relief.
14. Take the 20 second stress test.
Lie on your back, place your left hand over your chest and your right hand over your belly button. If your right hand rises first and falls last with each breath, great. You’re breathing with your diaphragm, which means you’re a deep breather. If your left hand rises first, you’re a chest breather — a sign of stress. Practice until you start breathing properly.
15. Steam things up.
In an Oklahoma State University study, those who attended group counseling in a sauna enjoyed greater stress relief, relaxation and sense of accomplishment compared to those who had their heads shrunk in a normal setting.
16. Spend time with a canine.
Yours or someone else’s. According to research at the State University of New York, being around an animal provides more stress relief than being around a two-legged companion. As if we needed a study to determine that.
17. Turn to green.
An Ohio State University study found that scenic drives were more calming than those involving shopping malls and endless, disheartening roads. So whenever you can, opt for a route that has more trees and parks along the way, even if it is a bit of a detour.
18. Imagine you’re on Who Wants to Be a Millionaire.
When dealing with a screaming child in a car or any other acutely stressful situation, ask yourself how long you could listen to it if someone gave you a million bucks. Suddenly, it’s not quite so awful, is it?
19. Get color co-ordinated.
Ditch the dingy shower curtain and hang up something in a cool color like green or blue. According to a University of Vermont research, cool hues are more soothing.
20. Clench and release.
Cut a hole in a tennis ball and squeeze. If you let the tension build up in your hand and the rest of your body before releasing, it will increase the relaxation benefits.
21. Stop checking your portfolio.
A study of Hong Kong investors found that those who keep a close eye on their stocks are more likely to be stressed out.
22. Pace yourself.
On the first day of your new job, call a friend and take several brief breaks throughout the day. By slowing things down, you’ll feel as if you have more control in the new work environment and that will ultimately reduce your stress level.
23. Dangle that carrot.
If your boss gives you a dressing-down, go back to your desk with your head held high and call your travel agent to book a holiday for you and your spouse at some tropical destination. Not only will you see the calming light at the end of a stressful tunnel but your work will improve. Another tip to follow: schedule the trip far enough ahead so it doesn’t look like a direct reaction to the blow-up.
24. Have sex.
Either with or without a partner. An orgasm releases beta-endorphins, the body’s natural, less punk-rock version of heroin, so you’ll definitely be feeling no pain.
25. Add 10 minutes to your ETA.
When you’re stuck in traffic, call whomever you need to and tell them you’ll be late — but add fifteen minutes to your revised arrival time. Missing deadlines is stressful — this way, you can avoid missing another one.
26. Hold his/her hand.
A University of North Carolina study found that loving contact lowers blood pressure and heart-rate responses in stressful situations. In the study, those who experienced contact were nearly twice as relaxed as the unloved, untouched group. Besides, it just feels nice.
27. Meditate.
Researchers at West Virginia University found that 35 participants who underwent “mindfulness meditation” saw a 44 percent reduction in psychological distress over three months. All it takes is sitting quietly for 10 minutes a day while focusing on your breathing.
28. Give up the butts.
The European Board for Research on Nicotine and Tobacco has found that nicotine suppresses the stress-fighting hormone serotonin and triggers the release of dopamine, which stimulates pleasure centers in the brain. The problem: dopamine levels drop quickly, leaving the body craving more, making you incredibly anxious and craving another smoke.
29. Remember, it’s not about you.
Before you fire someone, depersonalize the situation. He’s getting axed because he screwed up or the company has to shed weight. It’s not your fault. Give yourself 15 minutes beforehand to say this, until it becomes foremost in your thoughts.
30. Take a hike.
The next time your flight’s delayed, find a shoe-shine guy. Walking diminishes frustration and having a destination keeps your mind busy. Bonus: You’ll also have fine-looking shoes.
31. Predict the future.
If you have to confront a friend or a colleague, anticipate all the outcomes — tears, screaming, excuses. Familiarity prevents surprises, which in turn slashes stress.
32. Draw up a schedule.
If your boss dumps a big project on you, don’t tell yourself — or your boss, for that matter — that you can’t do it. Instead, present him with a schedule outlining when he can expect results. What was overwhelming is now under control and open to negotiation.
33. Munch yourself merry.
Eat a small bowl of wholewheat pasta one or two hours before a first date. A study published in Alcoholism: Clinical and Experimental Research shows that taking in complex carbohydrates can help boost the brain’s levels of the hormone serotonin. Impaired serotonin levels can lead to depression, anxiety and aggression — none of which is beneficial in stressful situations.
34. Tackle a large project.
Harness excess stress by tackling a large project that requires a lot of physical energy. Next time you start thinking, I’m stressed, replace that thought with I have high energy levels — then use that energy.
35. Iron your dress shirts.
The repetitive motions of ironing can send you into a trance-like state, which puts your brain on autopilot and helps block out stressful thoughts. And no more unsightly creases!
36. Make a game of it.
When you sense that customer services/human resources/the insurance company is starting to screw you over, say, “Oh, I get it. They’re trying to screw me. Let’s see what happens.” This turns the situation into a game, not a personal attack. Your stress levels will downgrade with the shift in perspective.
37. Add risk to your runs.
Try running up and down stadium steps to the point of exhaustion. The stress release is in the danger. It gets trickier the longer you go. If you mess up, there could be a nasty fall. Not a stadium in sight? Run over rugged terrain.
38. Join a team.
Going it alone is misery — and that only adds to your anxiety. So build your programme around group activities and team sports. Join a running or cycling club. Or, if you go to gym, create an exercise schedule that’s workable for your similarly stressed buddies.
39. Add iron to your lunch.
The longer you go without exercise, the more stressed you feel. Try to fit a workout into your workday. If you can, go to the gym around 2pm, just after the lunch crowd dissipates, so you can finish faster.
40. Pine away for Christmas.
When the holidays approach, pick up a real pine tree rather than an artificial one. The natural scent of pine is calming. If you’re not in a part of the country that does pine trees, any aromatic indigenous wood will do (as long as it’s not endangered). Lavender, chamomile and neroli essential oils are also work.
41. Stop denying debt.
Maxed-out MasterCard? Do the no-duh obvious: consult a financial planner. According to a Virginia Tech study, those who received fiscal counseling saw their overall stress levels slide from “severe” or “overwhelming” to “moderate” or “low” in one year. That’s the thing about fear: it disappears when you look at it.
42. Rest between workouts.
Overtraining can actually cause stress. According to a report in the Journal of Strength and Conditioning Research, excessive training elevates cytokine levels in the blood, which tells the brain to raise cortisol levels, which tells you to freak out.
43. Climb a mountain.
Unless you’re afraid of heights, that is. Rock climbers and hikers apparently have lower stress levels than their less rugged peers. It seems the same skills that help people navigate through the wilderness may help them keep calm when navigating the office.
44. Get high.
High-altitude air is charged with negative ions that are relaxing and rejuvenating when breathed in.
45. Unwind online.
Go to StressRemedy. Shut your door, turn up your speakers and click on Relaxation for a six-minute, audio-guided relaxation exercise based on deep breathing and meditation.
46. Grab your ears.
Tug your lobes (lightly) and circle them in opposite directions for a count of 10. The motion moves the tentorium membrane in your head, which relieves stress. You’ll also be in fighting shape for charades.
47. Chug a big glass of cold water.
Because? Not sure. I’ve no idea why it works but it’s very effective. Besides, when is it bad to be hydrated?
48. Feel the beat.
Not your escalating heart rate, but the sound of your own palms tapping against your knees, the kitchen table or the dashboard of your car. A study in Advances in Mind Body Medicine showed that group drumming alleviated stress; a drum solo may bring similar benefits. But keep the rhythm simple — you aren’t auditioning for the Rolling Stones.
49. Find the good.
Missed a deadline? Appreciate what you learnt about planning ahead. Kids kept you up with a stomach bug? Be grateful this is the only health woe facing your family. By finding the upside in a stressor, you reduce its intensity.
50. Go jump in the lake.
During the day, your legs collect pools of lymphatic fluid, an excess of which can make you uncomfortable and irritable — unless you take a dip. Swimming squeezes all the lymphatic fluid back into your heart and out through your kidneys. Think of that post-swim pee as liquid stress leaving your body.
51. Hold your tongue.
When an annoying colleague decides to be annoying once again, say to yourself: I choose to be calm. This makes your emotional state a choice, not an uncontrolled reaction.
52. Find your smell.
Aromas trigger strong connections to good memories. The smell of your father’s aftershave may remind you of a carefree childhood and unless you were forced to work in a bakery as a child, fresh bread works. Vanilla and oranges are good too.
53. Change your body position.
Do this every half an hour or so — simply standing while on the phone can improve blood flow and ease muscle strain. You might also try a software that will prompt you to take microbreaks — quick pauses to close your eyes and flex your wrists.
54. Address what’s worrying you.
Use some of your downtime to do this. You have to think: What can I do? How can I fix it?. Make a list of the stressors you can eliminate and those that are out of your control. Start working on the first item in the first category.
55. Develop a financial strategy.
Draw up a new will, start an education savings account, get your insurance in order. It’ll give you a sense of satisfaction and wellbeing to take care of the people who depend on you.
Stress rips us apart. It sabotages us. Inspires stupid comments snapped at people just as stupid. Enough already. Tomorrow, and every day thereafter, remember these tips for controlling the weight on your shoulders.
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What To Do When You SUCK
November 5, 2007
Lots of great tips….I’m sure I can employ a few of these daily!
November 6, 2007
A lot of useful tips to counter-attack the bad stress. But a little of this stress can help keep you on your toes, ready to rise to a challenge.
November 6, 2007
Great tips that everyone can incorporate into their lives! They will KILL YOUR STRESS!
November 6, 2007
i feel better just reading this….
November 6, 2007
[...] Found a great article with 55 ways to beat stress, how many do YOU do on the list? I do a couple. Click here for the list. Post this to: [...]
November 6, 2007
Thanks, I already use a lot of these, but this is a good list to add to my stress-killing activities!
November 6, 2007
[...] 55 Best Stress-Busting Tips Of All Time at Ririan Project (tags: Advices List Health lifehacks) [...]
November 7, 2007
thanks for the phenomenal list of 55 ways! it’s full of wisdom and is most appreciated…
November 7, 2007
What a vast and grand list. There were practical tools that everyone can apply to their life. My favorite was 34 Tackle a large project. Many people don’t realize that they can use their stress to help infuse energy into life. I think we have almost unlimited potential and if we can tap into this energy we can learn to accomplish our grand dreams. I’ve been studying this potential in myself and only skimmed the surface. Thanks for the great compilation of stress tools. Hopefully you won’t mind if I use a couple and expand on them on my site in the future.
Karl
November 10, 2007
[...] 55 consejos para combatir el estrés / Ririan Project. Interesantes consejos para no estar tan tensos. Tomar jugo de naranja ayuda, no lo sabía. [...]
November 13, 2007
[...] 55条消除疲劳的方法 [...]
November 26, 2007
[...] And there are many proactive steps we generally take to keep functioning on all of our mental cylinders during tough times. These steps range widely from basic relaxation techniques to the development of a reliable support network. [...]
February 1, 2008
Dressing Up Shower Curtain Rods…
If you are on a tight decorating budget, or just like getting really creative, then you may want to consider using shower curtain rods in more places than the bathroom. Sure these rods are functional. They do hold up the all important shower curtain li…
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