Unlocked: How to De-Stress

Relaxing seems simple, but that is not always the case. There are numerous reasons why you may find it difficult to unwind: whether you feel guilty about having time for yourself, or your daily life is so hectic that downtime simply feels impossible. Perhaps you have an anxiety problem or another ailment that causes a lot of stress.

Sometimes you may engage in an activity that appears calming but leaves you feeling more exhausted — for example, scrolling through social media. However, there are several stress-reduction approaches available that you could find more beneficial. This article is going to unlock your ability to de-stress and find your zen.

Determine what works for you.

To begin, keep in mind that relaxation is a highly individual thing. It’s quite fine if many of these suggestions don’t work for you; the goal is to figure out what works.

Do not worry if you can’t figure out what makes you feel relaxed. That is a frequent experience, and it may indicate how burned out you are. Make a note of what happens in your body when you try a new approach and use it as a barometer.

Focus on your breathing.

Deep breathing is one of the most efficient and scientifically proven strategies to relax. According to research, breathing practices can activate the parasympathetic nervous system, allowing the body to:

– Relax – Rest – Digest.

It is the opposite of the sympathetic nervous system, which regulates the fight-or-flight stress response. There are other deep breathing techniques, but a simple one to begin with is 4-7-8 breathing.

– You can close your eyes and inhale for four counts.
– Hold your breath for seven counts.
– Exhale for 8 counts.

Make a list of today’s triumphs.

Similarly, it is critical to maintain track of what you do rather than always being focused on the chores you did not complete. One method is to keep a “ta-da list”: once you’ve completed a task, move it here from your to-do list.

By the end of the day, you’ll have a pleasing record of your accomplishments, which can make you feel like you deserve a break.

Participate in gentle movements.

Exercise is an effective relaxing strategy, presumably because it increases the production of feel-good neurotransmitters such as endorphins while decreasing stress chemicals such as cortisol.

However, you don’t have to complete a strenuous workout to gain the benefits. Begin with slow, contemplative movements such as:

– Yoga – Stretching – Walking outside

Focus on the present moment.

Grounding yourself in the present moment can help you relax, both physically and psychologically. Especially if you like to ruminate.

You can accomplish this through:

– Close your eyes and concentrate on your breath.
– Focus on your surroundings 
– Practice mindfulness meditation.

Take a 20-minute cat nap.

Getting enough sleep is an essential element of stress management. If you don’t get enough sleep at night, you can use the day to catch up. Just make sure you set an alarm.

A 20-minute catnap will provide you with much-needed stage 2 sleep, which improves alertness and mood.

Release tightness in your jaw.

Try gently massaging your jaw, focusing on the temporomandibular joint (TMJ) immediately behind your ears. You might be astonished by how much tension you discover there.

Even if you don’t grind your teeth or have TMJ condition, you’re likely to clench your jaw unconsciously in response to stress. This can accumulate over time, causing significant strain.

To release it, try resting your tongue gently on the roof of your mouth, then allowing your teeth to part slightly.

Determine what you need to do.

It can be difficult to relax when you know you have an overwhelming to-do list. If you’re juggling multiple things at once, try setting out a few minutes at the beginning of the day (or whenever it makes sense) to prioritize what’s most important.

Make sure you’re realistic about how much you can accomplish in a day, and avoid overloading yourself.

Spend time in nature.

Spending time outside and in nature has been proved to boost mental health and alleviate symptoms of numerous diseases, including depression and anxiety.

Consider mild exercise in a park, woodland, or any other outdoor location you have access to. Alternatively, you may volunteer at a community garden or farm, or take up a new pastime like bird watching.

Savour fragrances.

Smell is a powerful sense that is easily overlooked. According to research, our olfactory system has a direct link to the brain regions responsible for memory and emotion processing. Additionally, essential oils have been demonstrated to alleviate symptoms of despair and anxiety.