Eight Immediate Stress-Busters
Medical Author: Melissa Conrad Stoppler, MD
Medical Editor: Jay W. Marks, MD
Most of our lives are filled with family, work, and
community obligations, and at some point we feel as though we are "running on
empty." Here are eight immediate stress busters to help "fill up the tank!" So take deep relaxing
breath and read on.
- Watch for the next instance in which you find yourself becoming annoyed or
angry at something trivial or unimportant. Then practice letting go, making a
conscious choice not to become angry or upset. Do not allow yourself to waste
thought and energy where it isn't deserved. Effective anger management is a
tried-and-true stress reducer.
- Breathe slowly and deeply. Before reacting to the next stressful
occurrence, take three deep breaths and release them slowly. If you have a few
minutes, try out a relaxation technique such as
meditation or guided imagery.
- Whenever you feel overwhelmed by stress, practice speaking more slowly
than usual. You'll find
that you think more clearly and react more reasonably to stressful situations.
Stressed people tend to speak fast and breathlessly; by slowing down your
speech you'll also appear less anxious and more in control of
- Jump-start an effective time management strategy. Choose one simple thing
you have been putting off (e.g., returning a phone call, making a doctor's
appointment), and do it immediately. Just taking care of one nagging
responsibility can be energizing and can improve your attitude.
- Get outdoors for a brief break. Our grandparents were right about the
healing power of fresh air. Don't be deterred by foul weather or a full
schedule. Even five minutes on a balcony or terrace can be rejuvenating.
- Drink plenty of water and eat small, nutritious snacks. Hunger and dehydration, even before you're aware
of them, can provoke aggressiveness and exacerbate feelings of anxiety and stress.
- Do a quick posture check.
Hold your head and shoulders upright and avoid stooping or slumping. Bad
posture can lead to muscle tension, pain, and
increased stress. If you're stuck at a desk most of the day, avoid
strain injuries and sore muscles by making sure your
workstation reflects good
ergonomic design principles.
There is information about
ergonomics and healthy workstations to assure your station ismore ergonomically safe.
Last Editorial Review: 12/1/2014
- Plan something rewarding for the end of your stressful day, even if only a
relaxing bath or half an hour with a good book. Put aside work, housekeeping or
family concerns for a brief period before bedtime and allow yourself to fully
relax. Don't spend this time planning tomorrow's schedule or doing chores you
didn't get around to during the day. Remember that you need time to recharge and
energize yourself. You'll be much better prepared to face another stressful day.