How To Relieve Stress | Tips To Manage Stress & Anxiety

Whether you’re a working adult or a full-time student, you’re bound to encounter situations that cause stress and anxiety.

While everyone experiences stress and anxiety, chronically high anxiety and stress levels can lead to an increased risk of cardiovascular and mental health problems.

Hence, we need employ a good stress management structure in our everyday life.

Here are some stress relief strategies you can include in your everyday life to combat stress.

Recognise The Signs

stress relief stress reduction

Before implementing any strategies for managing stress, you have to be able to identify when you’re feeling overwhelmed.

Do you usually get stressed around certain people? Is your workload piling up? Are exams around the corner?

Knowing what triggers your stress response is crucial as it alerts you that it’s time to reduce stress.

For unavoidable things like deadlines, you’ll know which stress relief strategies to implement. If you find yourself constantly stressed around a certain person, you’ll also know that it might be time to cut them off.

But how can you tell if you’re feeling stressed?

While signs of stress differ from person to person, you will most likely experience:

  • muscle tension

  • constantly clenched jaw or fist

  • shortness of breath

Identify Your Type of Stress Response

progressive muscle relaxation mental health

Your body responds to flight or fight situations the same internally, making your muscles tense, blood pressure rise and your heart beat faster.

However, your external stress response may differ from another’s.

For example, some tend to get angry or explosive in stressful situations. So, to manage stress and prevent lashing out on others, try out some relaxation techniques, like deep breathing, or move to a quiet place to calm down.

If you tend to get sad or withdrawn when you’re stressed, stimulating and energizing stress management is what you need.

Physical activity like walking, swimming, running, dancing, climbing, or tai chi can be very beneficial. Instead of thinking while you move, pay attention to your body and the sensations in your limbs in the present moment.

Know What Helps You Reduce Stress

Experiencing stress is okay in tiny doses. However, if you do not work on stress reduction, more stress hormones will be produced which can greatly negatively impact your physical and mental health in the long run.

Here are some healthy ways to relieve stress to promote a relaxation response in your body.

Avoid Unhealthy Habits

Unhealthy habits can add to your stress level. To decrease stress hormones and improve your overall well-being, try to:

  • Fall asleep earlier and wake up earlier to improve sleep

  • Improve your time management skills with a to-do list to reduce stress under pressure

  • Avoid consuming too much caffeine

  • Cut out drinking alcohol

Deep Breathing

stress relief reduce stress levels

When you notice yourself feeling overwhelmed, take just a few minutes to take a few deep breaths. Take long, deep breaths (belly breathing) for optimal oxygen and carbon dioxide exchange to lower blood pressure.

If you have the time, mindfulness meditation is a great way to pay attention to your breathing and to really honour the act of providing your body with oxygen to function.

Healthy Diet

Remember that what you put into your body can greatly affect your mental health.

Ever felt sick because you forgot to drink water all day? And you’ve definitely felt “hangry” before if you skipped breakfast before starting your day.

It’s hard for your body to regulate your mental health if its basic needs aren’t met.

A balanced diet filled with nutrients and plenty of water throughout the day will nourish your immune system, making you feel good inside and out.

Physical Movement

stress relief

Sometimes any physical activity that can pump you up and keep your energy levels high acts as a good stress reliever.

Try to exercise regularly, and you may even include yoga or other physical activities to help you lower stress and improve your self-esteem.

Stimulate Your Senses

Sometimes just stimulating your senses is the best way to handle stress.

Whether its relaxing music, squeezing a stress ball, smelling some essential oils or getting social support from a friend or family member, learning what helps you maintain a positive attitude can help prevent chronic stress.

Deal With Stress Effects With Vitality Chiropractic Centre

Too much stress can negatively impact your overall health, with causing physical symptoms like headaches, migraines and muscle tension.

Chiropractic treatments can help relieve you of chronic stress symptoms, especially when it comes to muscle tension!

When your body is relaxed, it often helps your mind to relax as well.

Chiropractic adjustments can aid in helping to calm the nervous system and could reduce the fight-or-flight response that most individuals have when they are stressed and anxious.

At Vitality, our professional chiropractor takes the time to listen to your concerns and worries before developing a customised treatment plan to reach your optimal health.

Interested to know more?

Contact us today!

Share Article
Share on facebook
Share on twitter
Share on print
Share on whatsapp
Recent Posts
myths about chiropractic spinal manipulative therapy
Blog Posts

Debunking Chiropractic Myths

Chiropractic treatment is an alternative medicine that focuses on a natural and non-invasive form of healing. Chiropractic services have proven to be safe and effective on a range of health conditions while improving general health. If a person is suffering from back pain, acute neck pain, or headaches, you may find most of the recommendations

Read More »
Vertigo illness concept. Man hands on his head felling headache
Blog Posts

How to Stop Dizziness

Dizziness has often been described as feeling lightheaded or of being unbalanced. Others cite that dizziness is like a spinning sensation of themselves or the world around them. Those who experience dizziness have nausea, vomiting, or a sense that they might faint. Other symptoms include changes in vision, blind spots, ringing in your ears, abnormal

Read More »
persistent dizziness
Blog Posts

What is Chronic Subjective Dizziness (CSD)?

The term chronic subjective dizziness refers to a unique type of persistent dizziness that is not easily categorised into other types of chronic dizziness. The dizziness in CSD is called “subjective imbalance” as the person experiencing imbalance does not appear dizzy or off-balance to an observer. Moreover, physical examinations for chronic subjective dizziness typically comes

Read More »
repetitive strain injury affect
Blog Posts

Repetitive Stress Injury (RSI): Definition, Symptoms and More

What is a Repetitive Stress Injury? The terminology “repetitive strain injury”(RSI) or “repetitive motion disorder” refers to tissue damage brought on by repeated physical movements, also known as overuse injuries. These activities, such as typing or manual labour, are frequently tied to the workplace. So if your job requires repetitive movements like that, you may be

Read More »
relieve stress complementary and integrative health
Blog Posts

How To Relieve Stress | Tips To Manage Stress & Anxiety

Whether you’re a working adult or a full-time student, you’re bound to encounter situations that cause stress and anxiety. While everyone experiences stress and anxiety, chronically high anxiety and stress levels can lead to an increased risk of cardiovascular and mental health problems. Hence, we need employ a good stress management structure in our everyday

Read More »
guide to headaches migraines vitality chiropractic singapore

Meditation is scientifically proven to help with stress

Claim Your FREE Beginner's Guide to Meditation!

Your Guide is on the way!

Scroll to Top