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- How to Find Calm Amidst Stress in Everyday Life
By Jamie Parker
Updated: Sep. 29, 2021
Originally Published: March 29, 2021
Have you ever encountered someone who casually suggests you “just relax”? The immediate rush of frustration that follows those words is all too familiar. It’s important to recognize that “relaxing” isn’t a simple task, especially when life feels overwhelming. The days can stretch endlessly, particularly for parents balancing work and home life during challenging times. To effectively calm down, it’s essential to identify the source of your stress, understand your triggers, and discover what works for you—because what helps one person may not help another.
The American Psychological Association identifies three types of stress: acute stress, episodic acute stress, and chronic stress.
Acute Stress
This type is often short-lived and related to specific events, like a looming project deadline.
Episodic Acute Stress
Many parents can relate to this form of stress, which combines multiple pressures—like juggling deadlines with family responsibilities. You might feel overwhelmed, leading others to label you as a “worrier.”
Chronic Stress
The most concerning type, chronic stress arises from long-term challenges such as job insecurity or abusive environments. This can lead to significant health issues, so if you find yourself struggling with chronic stress, seeking help from a licensed mental health professional is crucial.
For the less severe forms of stress, numerous techniques can help you unwind. Here’s a collection of strategies to help you start your relaxation journey.
Immediate Relaxation Techniques
When stress hits, immediate relaxation techniques can be invaluable—whether it’s during a disagreement with a partner or while waiting for roadside assistance. Here are some quick methods that require minimal preparation.
Deep Breathing Exercises
Close your eyes and take slow, deep breaths. Focusing on your breath can help anchor you in the moment. You can even follow along with guided exercises, like those from friendly characters such as Daniel Tiger.
Refocusing
While Dialectical Behavior Therapy (DBT) might not resonate with everyone, its techniques can aid during stressful situations. When emotions run high, take deep breaths and refocus by noticing:
- Three things you can see
- Three things you can hear
- Three things you can smell
- Three physical sensations
Focused Muscle Relaxation
Picture your favorite teacher leading the class through a relaxation exercise. Start by tensing your muscles—make fists, curl your toes, or clench your jaw. Then, take deep breaths and gradually release the tension from your body.
Jaw Relaxation
A tight jaw can indicate stress. To relax it, follow these steps:
- Stand in front of a mirror and smile widely.
- While smiling, slightly open your jaw and inhale.
- As you exhale, release your smile.
- Repeat about ten times.
Mantras and Positive Affirmations
Think of mantras as personal affirmations. If you’re feeling anxious about an upcoming meeting, reinforce your confidence with phrases like, “I am prepared.” These simple affirmations can be incredibly calming.
Planned Relaxation Techniques
Sometimes, you need to carve out time for relaxation. Here are several planned strategies to help you unwind:
Meditation
Meditation is an extended form of mantra repetition, often done in quieter settings. There are many guided meditation resources available online, which can be rewarding with consistent practice.
Yoga
Yoga is an excellent way to promote relaxation and can be adapted to all skill levels. If attending a class feels daunting, look for online tutorials or inexpensive DVDs.
Self-Care
Engaging in self-care is crucial. Whether it’s enjoying a bubble bath or taking a quiet moment to yourself, find what makes you feel cherished and pampered.
Pursue Hobbies
Hobbies can be therapeutic but can also become sources of stress if they feel like chores. Choose activities that bring you joy and help you unwind. For instance, consider:
- Gardening: Cultivating plants can be a peaceful and rewarding experience.
- Puzzles: They provide a great mental distraction and boost cognitive skills.
Try Journaling
Journaling can serve as a therapeutic outlet. You might write about what’s stressing you or keep a gratitude journal, focusing on positive aspects of your life.
Forest Bathing
Spending time in nature has been shown to improve mood and reduce stress. Whether it’s a walk in the park or simply sitting in your backyard, the benefits of fresh air and sunlight are profound.
Make a List
Creating a list of things you’re grateful for can shift your perspective and alleviate stress. It helps to visualize the positives in your life, no matter how small they may be.
For more insights on managing stress, check out this blog post, and if you’re interested in additional resources, this site offers excellent information on pregnancy and home insemination. For those looking to navigate single motherhood, this resource is a valuable guide.
Summary
In conclusion, finding ways to relax amidst stress can be a personalized journey. Whether through immediate techniques or more planned approaches, understanding your stressors and exploring various methods can lead to greater calmness in your life.
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