Top 10 Ways to Ease Stress
Stress is taking a toll on people now more than ever. The American Psychological Association reported that in 2021, 84% of Americans experienced AT LEAST one feeling of emotion associated with prolonged stress in the last two weeks. The coronavirus pandemic, political unrest, and racial injustice have been significant sources of stress in addition to the typical causes of stress like trying to find a job, conflict in relationships, feeling safe and secure, and having less social connection. People are worried about their future and if they have the resources to be able to handle the increased stress load.
At Ember Counseling and Coaching, it is my passion to help ease people’s stress. Ember Counseling and Coaching provides a safe environment to process sources of stress and how to live a less stressful life. Stress is bad and is a raging epidemic in our country right now. My goal is to help combat that stress and find more peace and calm. After processing a client’s story, in my work, I help clients come up with a long-term plan to tackle their stress. A piece of the long-term plan is to learn coping strategies for stress.
Here are the top 10 ways to ease stress:
1. Take a break
More than ever before, people are working from sunrise to sunset, even well into the night. In our digital age, we are always connected and are constantly bombarded with notifications, emails, and phone calls. Whether the source of stress is work, the news or social media, one of the most helpful things that we can do is to take a break. We need to get away from constant stimulation to give our minds a break. Take a walk, limit social media time, reduce news intake.
2. Exercise
One of the best stress-busters is to simply get your heart rate up. Get your heart rate above 130 beats per minute for 20-30 minutes four to five times a week. Getting our heart rate up floods our minds with positive chemicals combating our stress.
3. Practice 4-4-6 breathing
4-4-6 breathing is a simple practice that allows you to focus on your breath. Focusing on your breathing helps calm your mind. A simple tool is to breathe in for four seconds, hold your breath for four seconds, and then breathe out for six seconds. Do this routine four times.
4. Talk to a friend
It is reported that most people never talk to anyone about their problems. We are more connected than ever, but experience less connection than ever before. It is important to talk about our stresses to a trusted friend. Talking about our stress has the ability to neutralize its effects. Who is one person you could ask to go on a walk to talk about what you are experiencing?
5. Get sleep
The average person needs 7-8 hours of sleep a night, but most people are getting fewer than six. Sleep is how your body recovers for the next day and fights stress. How can you add 30 more minutes of sleep to your schedule?
6. Take a look at your schedule
Are you working or studying seven days a week? Are you thinking about what you have to do when you are not doing it? Believe it or not, most people who struggle with stress do not have a set schedule or routine that they follow. Tasks that do not live on paper or a planner live in your mind. Is your mind full of what you have to do? Look at your schedule and write down your must-do tasks. Let them live on the paper and not in your mind.
7. Eat real food
Always being on the go can cause people to eat fast food for breakfast, lunch, and dinner. Fast food tends to be carb-heavy, fried in oil, and devoid of vitamins and nutrients that your body needs. Make sure that you are eating food grown on a plant not made in a plant. Eating fresh fruits and vegetables can make your body feel better.
8. Look at the facts
Stress usually results from endless what-if questions in people’s minds. The what-if questions usually predict the worst-case scenario happening. When you notice the what-if coming up in your mind, look at the facts. What do you know to be true and can prove? Focus on what is right in front of you not what might happen.
9. Practice self-compassion
Many people have what I call the self-critic in their heads that constantly criticizes them resulting in more stress. Practice self-compassion and have some grace for yourself. You are not perfect and no one expects you to be. Be yourself and who you are made to be, flaws and all.
10. Invest in spiritual resources
It is immensely challenging to live our lives in our own willpower. It can feel overwhelming and futile. We are made to be a part of something bigger. As a Christian counselor, I help clients see how God helps them in their everyday lives. Having a robust spiritual life brings rest and life to other parts of your body.
Have you considered a life of faith? Questions about faith can cause stress. At Ember Counseling and Coaching, I create a safe space to explore questions of faith and other life issues that are stressful and make us feel stuck. To get some help, find more peace, and create a customized plan for dealing with stress, contact Ember today to book a free consultation phone consultation.
