November 6 is National Stress Awareness Day – a day that serves as a reminder that our mental health is just as important as our physical health. In a world where stress has become increasingly prevalent, it’s essential to take the time to assess, manage, and reduce stress in our lives. By observing this day and incorporating stress management strategies into our daily routines, we can work towards a healthier and happier life. Here are some ways to manage and combat stress that require little to no equipment, money, or special training. Many of these stress and anxiety reduction techniques can be practiced at home, at work, in the car, or anywhere you can find a place to sit quietly.

Breathing Exercises

When you feel stress, hormones in your body cause your breath and heart rate to quicken. Taking slow, deep breaths can help slow your heartbeat and stabilize your blood pressure.

Exercise

Add physical activity to your day. Research shows that just 30 minutes of moderate exercise can help combat stress and improve sleep. Exercise can be as simple as taking a brisk walk around the block or dancing in your living room. 

Mindfulness

Mindfulness and meditation can help to reduce psychological stress and anxiety. Even five minutes of mindful meditation can help relieve stress. To practice mindfulness and meditation, sit quietly, breathe, and focus on the present moment. When thoughts arise, acknowledge them, then let them go, and go back to focusing on the present. 

Muscle Relaxation

Stress causes your muscles to tense, so people who feel stressed may feel tension in their head, neck, shoulders, or back. Progressive muscle relaxation is a technique that is proven to reduce tension and anxiety and improve mental health.

Practice by sitting or lying in a comfortable position. Then choose a muscle group, such as your lower legs, and inhale and contract those muscles for five to 10 seconds. Next, exhale to release and relax the muscles for 10 or more seconds. Continue this until you have relaxed all portions of your body.

Visualization

When you are in a stressful environment, visualization can be a powerful tool. To practice this technique, close your eyes and picture objects, scenes, or events that are associated with relaxation (such as the ocean, mountains, a favorite place, or a pleasant smell). This powerful technique uses your mind to imagine a relaxing environment and in turn, produce feelings of relaxation in the body.

Yoga

Yoga is a form of mind-body fitness that involves exercise and mindfulness, or focusing on the self and breath. Research suggests that yoga helps improve well-being, manages stress and negative emotions, and increases positive emotions.