Eight Immediate Stress-Busters
Medical Author: Melissa Conrad Stöppler, 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 stressbusters 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
angryat 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 angermanagement 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 techniquesuch as
meditationor 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.
- Stress is any physical, chemical, or emotional factor that causes bodily or mental unrest.
- While elimination of stress is unrealistic, management of stress is an attainable and realistic goal that can be achieved by a number of strategies.
- People with strong social support networks report less stress and fewer negative symptoms of stress than those who lack social support.
- Stress-management techniques include relaxation techniques, time-management skills, counseling or group therapy, exercise, and maintaining an overall healthy lifestyle.
- There are hundreds of different relaxation techniques to help manage stress, including yoga, guided imagery, biofeedback, tai chi, qigong, and progressive muscle relaxation.
What is stress?
Stress may be considered as any physical, chemical, or emotional factor that causes bodily or mental unrest and that may be a factor in causing disease. Physical and chemical factors that can cause stress include trauma, infections, toxins, illnesses, and injuries of any sort. Emotional causes of stress and tension are numerous and varied. While many people associate the term
stress with psychological stress, scientists and physicians use this term to denote any force that impairs the stability and balance of bodily functions.
If stress disrupts body balance and function, then is all stress bad? Not necessarily. A mild degree of stress and tension can sometimes be beneficial. For example, feeling mildly stressed when carrying out a project or assignment often compels us to do a good job, focus better, and work energetically.
Likewise, exercising can produce a temporary stress on some body functions, but its health benefits are indisputable. It is only when stress is overwhelming, or poorly managed, that its negative effects appear.
An important goal for those under stress is the management of life stresses. Elimination of stress is unrealistic, since stress is a part of normal life. It's impossible to completely eliminate stress, and it would not be advisable to do so. Instead, we can learn relaxation techniques and other methods to manage stress so that we have control over our stress and its effects on our physical and mental health.
Medically Reviewed by a Doctor on 11/18/2015