Let go of stress

15 Simple Ways to Relieve Stress and Anxiety

Engaging in activities that support self-care may help reduce stress and anxiety. These can include exercise and mindfulness practices.

Stress and anxiety are common experiences for many people. In fact, millions of adults in the United States say they feel stress or anxiety daily.

Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.

What’s more, factors such as genetics, level of social support, coping style, and personality type influence a person’s vulnerability to stress, meaning that some people are more likely to become stressed than others (1, 2, 3).

Plus, research shows that parents, people in professions such as healthcare and social work, People of Color, and LGBTQIA+ individuals are more likely to have higher stress levels (4, 5, 6, 7).

Minimizing the chronic stress of daily life as much as possible is important for overall health. That’s because chronic stress harms health and increases your risk of health conditions such as heart disease, anxiety disorders, and depression (8, 9, 10).

It’s important to understand that stress isn’t the same as mental health disorders such as anxiety and depression, which require treatment from medical professionals. Although the tips below may relieve many types of stress, they may not help people with these conditions (11).

Here are 15 evidence-based ways to relieve stress.

If you’re feeling stressed, moving your body on a consistent basis may help.

A 6-week study in 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. Plus, the exercise routine significantly improved self-reported depression (12).

Many other studies have shown that engaging in physical activity helps reduce stress levels and improve mood, while sedentary behavior may lead to increased stress, poor mood, and sleep disturbances (13, 14).

What’s more, regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression (15, 16).

If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.

Summary
Regular exercise may help reduce stress and improve symptoms related to common mental health conditions such as anxiety and depression.

Your diet affects every aspect of your health, including your mental health.

Studies show that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels (17, 18, 19).

Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.

Plus, not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients that are essential for regulating stress and mood, such as magnesium and B vitamins (20).

Minimizing your intake of highly processed foods and beverages and eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. In turn, this may improve your resilience to stress.

Summary
Following a nutrient-dense diet and limiting ultra-processed foods may provide your body with the nutrients it needs for optimal health and decrease your risk of deficiencies in nutrients that help regulate stress.

Smartphones, computers, and tablets are an unavoidable part of everyday life for many people.

While these devices are often necessary, using them too often may increase stress levels.

A number of studies have linked excessive smartphone use and “iPhone addiction” with increased levels of stress and mental health disorders (21, 22, 23, 24).

Spending too much time in front of screens in general is associated with lower psychological well-being and increased stress levels in both adults and kids (25, 26, 27).

Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels (28).

Summary
Minimizing screen time may help reduce stress and improve sleep in both children and adults.

Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress.

Plus, some studies show that certain dietary supplements may help reduce stress and improve mood.

For example, when you’re chronically stressed, your magnesium levels may become depleted.

Since this mineral plays an important role in your body’s stress response, it’s important to make sure you’re getting enough each day. Supplementing with magnesium has been shown to improve stress in chronically stressed people (20, 29).

An 8-week study in 264 people with low magnesium found that taking 300 mg of this mineral daily helped reduce stress levels. Combining this dose of magnesium with vitamin B6 was even more effective (30).

Other supplements, including rhodiola, ashwagandha, B vitamins, and L-theanine, have been shown to help reduce stress as well (31, 32, 33, 34).

However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you’re interested in using supplements to help relieve stress.

Summary
Certain supplements may reduce stress levels, including magnesium, L-theanine, rhodiola, and B vitamins.

Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:

going for a walk outside
taking a bath
lighting candles
reading a good book
exercising
preparing a healthy meal
stretching before bed
getting a massage
practicing a hobby
using a diffuser with calming scents
practicing yoga

Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout (35, 36, 37).

Taking time for yourself is essential in order to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.

Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness.

Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:

lavender
rose
vetiver
bergamot
Roman chamomile
neroli
frankincense
sandalwood
ylang-ylang
orange or orange blossom
geranium

Using scents to boost your mood is called aromatherapy. Several studies suggest that aromatherapy can decrease anxiety and improve sleep (38, 39).

Summary
Self-care is an important part of managing stress. A few simple strategies you may want to try are yoga, lighting candles, taking baths, and reading a good book.

Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.

Consuming too much may worsen and increase feelings of anxiety (40, 41).

Plus, overconsumption may harm your sleep. In turn, this may increase stress and anxiety symptoms (42).

People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated herbal tea or water.

Although many studies show that coffee is healthy in moderation, it’s recommended to keep caffeine intake under 400 mg per day, which equals 4–5 cups (0.9–1.2 L) of coffee (43).

Still, people who are sensitive to caffeine may experience increased anxiety and stress after consuming much less caffeine than this, so it’s important to consider your individual tolerance.

Summary
Large amounts of caffeine may increase stress and anxiety, although people’s sensitivity to caffeine varies greatly.

Social support from friends and family may help you get through stressful times and cope with stress (44).

A study that in 163 Latinx young adults in college associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived stress (44).

Having a social support system is important for your overall mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.

Summary
Having strong social ties may help you get through stressful times and is important for overall mental well-being.

Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.

Taking control over your personal life may help reduce stress and protect your mental health.

One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, because juggling many responsibilities may leave you feeling overwhelmed.

Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.

Plus, creating boundaries — especially with people who add to your stress levels — is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend who tends to create drama.

Summary
It’s important to create healthy boundaries in your life by declining to take on more than you can handle. Saying “no” is one way to control your stressors.

Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.

Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality (45, 46).

A study in 140 medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection (46).

If you find yourself procrastinating regularly, it may be helpful to get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself.

Summary
If you find yourself regularly procrastinating, staying on top of your to-do list may help ward off related stress.

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness.

Several studies show that yoga helps reduce stress and symptoms of anxiety and depression. Plus, it can promote psychological well-being (47, 48, 49).

These benefits seem to be related to its effect on your nervous system and stress response.

Yoga may help lower cortisol levels, blood pressure, and heart rate while increasing levels of gamma aminobutyric acid, a neurotransmitter that’s low in people with mood disorders (49, 50).

Summary
Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure.

Mindfulness describes practices that anchor you to the present moment.

Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy (51).

Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety (52).

If you’d like to try out meditation, countless books, apps, and websites can teach you the basics. There may also be therapists in your area who specialize in MBCT.

Summary
Mindfulness practices such as meditation and MBCT may help reduce stress levels and improve mood.

Human touch may have a calming effect and help you better cope with stress (53).

For example, studies show that positive physical contact and sex may help relieve stress and loneliness (54, 55).

These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress (56).

Interestingly, humans aren’t the only animals that cuddle for stress relief. Chimpanzees also cuddle friends that are stressed (57).

Summary
Positive touch from cuddling, hugging, kissing, and sex may help lower stress by releasing oxytocin and lowering blood pressure.

Spending more time outside may help reduce stress.

Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress (58, 59).

A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people (59).

Hiking and camping are great options, but some people don’t enjoy — or have access to — these activities. Even if you live in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.

Summary
Spending more time outside — whether at your local park or atop a mountain — may help reduce levels of stress and boost your mood.

Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.

During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.

Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response (60, 61).

Deep breathing exercises include diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration.

The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel at peace.

Summary
Deep breathing activates your body’s relaxation response, thereby counteracting some of the physical sensations of stress.

Having a pet may help reduce stress and improve your mood.

When you cuddle or touch your pet, your body releases oxytocin — a hormone that’s linked to positive mood (62).

Plus, studies show that pet owners — especially those who have dogs — tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods (63).

Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.

Summary
Spending time with your pet is a relaxing, enjoyable way to reduce stress.

Although stress is an unavoidable part of life, being chronically stressed takes a toll on your physical and mental health.

Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.

Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.

Just one thing

Try this today: Although there are many ways to reduce stress on your own, it’s important to get help when you need it.

If you’re experiencing overwhelming stress or symptoms of anxiety and depression, consider making an appointment with a therapist or visiting a trusted healthcare professional to discuss ways to improve your mental health.

Read this article in Spanish.

A Guide to Letting Go of Stress

By Leo Babauta

We all deal with stress on a daily basis — whether it’s the stress of being busy and overwhelmed at work, having to deal with personal crises, traffic, relationships, health, finances … stress can be a big part of our lives.

And stress has some strong effects: it makes us less happy, less effective, less open-hearted in our relationships, it tires us out, makes us less healthy, and can even create mental health issues if it rises to levels of anxiety.

So let’s look at how to let go of stress, whenever we notice it.

What You’re Struggling With

Why do we get stressed out, feel anxiety or feel overwhelmed?

Because we want the world to be calm, orderly, comfortable, and the world isn’t going along with those wishes. Things are out of control, not orderly, not simple, full of interruptions and unplanned events, health problems and accidents, and things never go as we planned or imagined.

But this is the way the world is — the stress comes not because the world is messy and chaotic, but because we desire it to be different than it is.

We have ideals for how other people should be, how we should be, how everything around us should be. These ideals aren’t a problem — the is that we are attached to these ideals. And this attachment causes us stress.

The good news is that we can let go of our attachment, and the world doesn’t need to change one iota. We can let go, and in doing so we let go of our stress.

How to Let Go of the Stress

Let’s say you’re experiencing a moment of stress right now.

Something isn’t going the way you’d like, things are chaotic or overwhelming, someone isn’t acting the way you’d like, you’re worried about something coming up.

The first practice is to drop into your body and notice how the stress feels, physically. Be present with the feeling — it’s not a problem to have stress in your body, it’s just a physical feeling. You can observe the physical sensation, just be with it. This can be your whole practice, and it only has to take a few moments.

The second practice is to notice the ideal, or your narrative about the situation. What’s causing this stress in your body? You have some ideal about how the world should be, how the other person should be, how you should be. And the world, the person, or you are not meeting that ideal. Notice that right now. Notice what you’re saying to yourself about it: “They shouldn’t act like that, I don’t like this, I’m such a screwup and not worthy of love.”

What do you say to yourself? Is this a familiar narrative? Notice that the ideal and the narrative are causing the effect of the stress, anxiety, fear, feeling of overwhelm. They aren’t serving you very well.

Also notice that they are completely fabricated by your mind. You created this ideal and the narrative. They are harming you, and you made up this dream. That’s nothing to beat yourself up about, but just to recognize. The good news: If you created it, you can let it go as well.

The third practice is to let go and just be. What would it be like to be in this moment without the ideal and the narrative? You’d be at peace. You’d be present in this moment. You’d be free. Perhaps more loving (to yourself or others).

Ask yourself what it would be like to not have the ideal and narrative. See if you can feel what it would be like, just for a moment. In that moment, you are free. You can relax, open your mind beyond your self-concern, and just be.

This is a state of openness that you can drop into in any moment. Just notice the sensations of this moment — the sensations of your body, of your surroundings. Notice the other people in your life, and their beautiful hearts. Notice how amazing it is to be alive right now, what a gift it is to have sight, hearing, taste, a body. What a privilege, what a joy!

You don’t have to be grateful and joyous in every moment, but this freedom of dropping ideal and narrative, and being at peace … it’s always available. Even in moments of chaos, you can be free, and even appreciate the beauty of the chaos.

How to Use Stress to Be Productive

Generally speaking, stress seriously harms our physical and mental health, increasing the risk of depression, heart disease and many other diseases. However, Harvard Medical School neurologist Herbert Benson believes that even such an unpleasant thing can be used to your advantage. To do this, you need to be able to relax in time. T&P publishes an abridged interview with Benson from the HBR Guide. Stress at work" about how to effectively use stress by applying the "breakthrough principle" - the paradoxical alternation of activity and passivity. nine0003

HBR Guide. Stress at work

Harvard Business Review

Mann, Ivanov and Ferber. 2019

The key to overcoming stress is the so-called principle of breakthrough , or relaxation at the peak of effort. There are four stages in this methodology.

Start a difficult task and work hard until you feel that you have reached the maximum of your abilities.
Take a break. Do something else, take a deep breath, focus on a calming phrase, take a nap or take a hot shower. nine0011
Relax. This is the moment of breakthrough, when you feel an influx of creative ideas and solutions.
Return to your old self-confidence, but on a new level.

Use the breakthrough technique every time you need it and achieve new successes and new levels of efficiency.

How to look at life from the bright side and successfully deal with stress? Learn this in the Antifragility course.

HBR: We all know that uncontrolled stress can be devastating. But does stress have positive aspects? nine0011

- Of course, but first, let's define what stress is. Stress is a physiological response to any change, good or bad, that puts the body and brain into fight-or-flight mode. Positive stress, also called eustress, gives us energy and motivates us to fight and create. We see eustress in top athletes, creators, anyone with high achievement. Anyone who has landed an important contract or, for example, successfully passed the annual performance interview, enjoys the benefits of eustress, such as clarity of thought, concentration, and creative intuition. nine0011

However, when most people talk about stress, they mean its negative form. At work, negative stress factors include the actions of customers, customers, bosses, colleagues, workers, combined with tight deadlines. The Mind/Body Medical Institute is located in Chestnut Hill, Massachusetts and was founded by Benson. we encounter executives who are constantly nervous about China's influence on their companies' markets, economic conditions, world oil reserves, etc. Moreover, people come to work stressed out because of family problems, taxes, traffic jams, and also troubled by the standard set of bad news that depresses and makes them acutely helpless: hurricanes, politics, kidnapping, wars, terrorist attacks, environmental degradation… the list goes on. nine0011

Source: Pirotehnik / istockphoto. com

HBR: Many companies offer stress management programs, from on-site yoga and massages to state-of-the-art gyms and workshops. What is wrong here?

— If companies want to be competitive, it is imperative that they do something to address the severe negative effects of stress at work, but often the programs they put in place are half measures. The HR department may invite a lecturer or organize Tai Chi classes once or twice a year and strongly recommend them for attendance, but only a couple of people will come because they don’t even have time to have lunch, where can I spend an hour on an event that has nothing to do with work and relaxing too! When management and corporate culture in general explicitly encourage people to get involved, they won't feel guilty or worry about being seen as slackers if they go there. nine0011

This state of affairs is unforgivable, especially when you consider the billions of dollars lost due to absenteeism, employee turnover, disability, insurance costs, workplace accidents, violence, workers' compensation, litigation costs, not to mention the cost of replacing valuable employees who left due to stress-related issues. Fortunately, each of us has the ability to overcome stress, and leaders who have learned to do it themselves and taught subordinates achieve incredible productivity and mobilize huge reserves by saving on costs of this kind. nine0011

How to look at life from the bright side and successfully deal with stress? Learn this in the Antifragility course.

HBR: In what area of science did you conduct your research and what results did you get?

- First of all, I would like to say that at the Medical Institute "Mind and Body" we have not discovered anything new. The American philosopher William James defined the "breakthrough principle" in his book Varieties of Religious Experience (1902). We set a goal to find a scientific justification for this principle, discovered by James. nine0011

Over the past few decades, our experts have collected data from many areas of science: demography, physiological studies, brain imaging, molecular biology, biochemistry, molecular biology and other ways to measure the body's response to stress. In these studies, we paid special attention to the relaxation response and saw how effective it is. It is a physiological state of deep rest that counteracts the harmful effects of the fight-or-flight response, such as increased heart rate, high blood pressure, and muscle tension. From a neurological point of view, when faced with stress at work (difficult colleague, tense negotiations, tight deadlines, or something more serious), we cope with it for a while, but then negative effects appear. If we are under the influence of the “fight or flight” reaction for a long time, the pressure increases significantly, and epinephrine, norepinephrine and cortisol are released into the blood. This leads to an increase in blood pressure and an increase in heart rate, an increase in brain activity. These symptoms, which appear for a long time, are very harmful to the body. However, by completely “letting go of the problem” at this stage with the help of certain constraints, the brain is reconfigured in such a way that the exchange of information between the hemispheres improves. After that, the ability of the brain to solve problems increases significantly. nine0011

To better understand how this mechanism works, let's go back about a hundred years and look at the work of Harvard University researchers Robert Yerkes and John Dodson. In 1908 they showed that

labor productivity increases under stress, but only up to a certain point. After that, it drops catastrophically.

Yerkes-Dodson curve.

Stress is an important response to a highly competitive environment. Before a race, an exam, an important meeting, your heart rate increases and your blood pressure rises at the same time. You become more focused, alert and efficient. However, once stress reaches a certain level, it undermines your productivity, efficiency, and even health. Harvard University researchers Robert M. Yerkes and John D. Dodson first established the relationship between stress and work productivity in 1908; later it became known as the Yerkes-Dodson law.

We found that by raising stress levels to the highest point on the graph and then effectively reducing it by switching to calming, restorative activities, participants in the experiment elicited a relaxation response, and this successfully counteracted the negative effects of stress hormones. Molecular studies have shown that nitric oxide was released, which is involved in the production of neurotransmitters such as endorphins and dopamines. These chemicals enhance the overall feeling of well-being. As soon as the brain calms down, in its area responsible for attention, space-time orientation and decision-making, the so-called sedative arousal , or focused increase in activity.

During relaxation, people experienced a sudden creative insight that made the solution to a problem obvious. This is an instantaneous occurrence. After that, the participants in the experiment showed a steady increase in productivity. We called this "new normal" state, since it could last as long as you wanted.

This is a very mysterious phenomenon.

Bringing to the peak of activity, and then a sudden transition to a calm, relaxed state can stimulate brain activity. nine0011

Over time, the participants who learned to do this voluntarily showed consistently high productivity. This is especially true for athletes and people from the world of art, but it also happens among the entrepreneurs with whom we work.

Source: Pirotehnik / istockphoto.com

HBR: How to put the breakthrough principle into practice?

— The breakthrough technique contains four steps. The first stage is the application of huge efforts to solve the most difficult task. For a businessman, this is, for example, an in-depth analysis of a problem or the collection of factual material, but it can also be just intense reflection on a stressful situation at work, which is provoked by a difficult employee to communicate, efficiency problems, difficulties in budgeting. The point is to work hard to solve the problem for a while. In essence, you need to be completely immersed in it in order to reach the peak of the Yerkes-Dodson curve. nine0011

As you approach the peak of the curve, you will surely feel that further efforts are not producing results and anxiety is accumulating. There are unpleasant feelings of anxiety, fear, anger or boredom; you will feel that subconsciously tend to postpone work. Even physiological symptoms may appear, such as headache, heaviness in the stomach, or sweating of the palms. This means it's time to move on to the second stage.

The second step is to take your mind off the problem and do something completely different that triggers the relaxation response. For example, a ten-minute relaxation exercise works great when you calm your mind and focus on your breath, distracting you from thoughts that tormented you. Someone goes for a run or pets a cat; someone is looking at their favorite paintings. Someone relaxes in the sauna or takes a hot shower. Someone tries to "sleep with the problem" by taking a light nap or having a good night's sleep, someone has dinner with friends or listens to their favorite music. nine0011

I know a top manager, a man who relaxes while doing cross stitch. This leads to a restructuring of thinking - the basis of new inspiration, solutions and creativity. The main thing is to stop analyzing, turn off self-control and completely disconnect from thoughts that provoke stress. When you allow your brain to calm down, your body releases nitric oxide, which makes you feel better and boosts your productivity.

We observed how the manager was worried about the presentation that was to be given to the company's management. He worked tirelessly on it, but the further he went, the less he understood exactly how the presentation should look, and the more he became anxious. Luckily, he learned to relax by visiting the art museum near his office. That's where he went. Very soon he was already resting his soul, contemplating his favorite paintings. And at that moment it dawned on him that he was trying to cover too many different topics at the same time, but he needed to focus on one, backing it up with weighty examples. He felt a surge of inspiration and confidence that he finally knew the right answer. Back at the office, he redid the presentation and went home, completely relieved and happy. nine0011

It is the third stage, the sudden insight, that is the real breakthrough. The breakout is often referred to as the peak state experience , the flow state experience, or the transition into the zone. World-class athletes achieve this state by allowing muscle memory to work after the most intense training and subsequent relaxation. They are completely immersed in what they are doing, feeling automatic, clear and without the need to make an effort. In all cases, a breakthrough feels like a great feeling of well-being and relaxation, with which comes unexpected inspiration or a high level of productivity. And all this is the result of a simple biological mechanism that we can trigger at will. nine0011

The last, fourth stage is the return to a new normal state in which a sense of confidence is maintained. The manager, who had redone his presentation, came to work the next morning in the firm belief that everything would be fine. The management meeting went well, and he received positive feedback from his boss and colleagues.

HBR: Is a breakthrough possible at any moment or only sometimes? What percentage of people have experienced insight in this way?

- We still do not have unambiguous data on this issue, but experience shows that people from groups in which they were taught to produce a relaxation response experience enlightenment much more often compared to groups where such classes were not conducted. About 25% of students, and sometimes even more, can confidently reach this state. nine0011

Sometimes it comes after a serious illness caused or aggravated by severe stress. One prominent CEO we worked with worked over 60 hours a week in a stressful position for years. He came to us after he was diagnosed with an asymptomatic heart attack. His world has completely turned upside down. He took a medical leave to dedicate it to medical treatment, to ask himself the meaning of his existence, and to spend time with his family. We taught him how to use the relaxation response and the breakthrough principle. He recovered and returned to work much more resilient and productive than before. […] nine0011

In the "Open Reading" section, we publish excerpts from books in the form in which they are provided by the publishers. Minor abbreviations are indicated by ellipsis in square brackets.
The opinion of the author may not coincide with the opinion of the editors.

10 tips to quickly calm your nerves and relieve stress

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08/21/2020 Normal Importance

State service for psychological support

10 tips to quickly calm your nerves and relieve stress

Stress is a normal response of the body to stimuli. A dangerous situation is a constant feeling of stress, the symptoms of which are often attributed to banal fatigue. Overexertion can lead to health problems. Therefore, the state of stress must be removed, allowing the body to relax and unwind. nine0117 Let's figure out how to quickly relieve stress so as not to experience constant tension?

1. Learn to let go of the situation
Something does not work? Breathe in, breathe out, smile. If the matter can be postponed for later, return to it a little later with renewed vigor.
It will be useful to ask yourself the question: “What is the worst thing that can happen in this situation?” Think about your actions in case of the most negative scenario. For example, you do not have time to hand over the project on time. The client will be dissatisfied. Perhaps he will ask for a refund, leave a negative review. What will change in your life from this? It may be difficult for you to take a new order for some time. You will have to leave a comment on a negative review, explain to the customer. But these are all solvable problems that will not globally change your life. nine0117 As you can see, a stressful situation doesn't seem all that stressful once you figure it out. Using the technique, you will learn to let go of the situation and act calmly even in an emergency situation.
2. Look for new opportunities rather than focusing on the problem
Instead of self-flagellation, focus on what opportunities a stressful situation opens up for you. Did you have a fight with a friend? Of course, this is unpleasant, but you have a good opportunity to call another friend and go to the cinema, to an exhibition, to play sports together. Have you lost a key client? Concentrate on finding new customers who may bring you more profit. Move away from the state of stress, finding new opportunities. nine0117 Many people have achieved success after a series of failures. Remember this. “I have not been defeated. I just found 10,000 ways that don't work." Thomas Edison quote.
3. Breathe deeply
Deep breathing is soothing. Therefore, in a state of stress, start breathing deeply, with your whole chest. You will feel how your body begins to relax, and the tension goes away.
4. Squeeze the expander
Exercise helps relieve stress. For example, squeeze the expander 50-60 times. You will notice how stress begins to go away, and you can again calmly think, look for a way out of a stressful situation, and make decisions. nine0117 5. Think of those who are worse off
You feel like the whole world is against you. But you are sitting in a warm apartment, drinking hot tea, and tomorrow you will not think about the problem that torments you today. Think of those who are worse off. People who have no home, no food, no roof over their heads.
There are a huge number of people in the world living below the poverty line, without access to clean water, etc. You already understand that you are lucky, and the problems do not seem as serious as before. nine0117 6. Sleep well!
What do cats do after suffering stress? They are sleeping. Indeed, sleep helps to restore strength, the subconscious during sleep is looking for a solution to the problem, which "illuminates" you in the morning.
If you're under a lot of stress, go to bed early. Pre-listen to pleasant and calm music to tune in to rest. You will notice how stress will go away, and you will be able to enjoy life again.
7. Treat yourself to food, only gently
Delicious food relieves stress because it gives you pleasure. Just use the method carefully so as not to run into the problem of excess weight. Chew carefully and slowly while eating. So you get more pleasure and better relieve stress.
8. Watch a funny video on YouTube
Laughter relieves stress, and if laughter is stressful, go to YouTube and watch the latest compilations of jokes. This is the fastest way to relieve stress, which can take less than 5 minutes. The main thing is to find really funny videos that will relieve your tension. nine0117 9. Call relatives and tell about the problem
Share a problem with a loved one and ask for help in finding a solution. First, you will speak out, which will relieve stress. Secondly, get a lot of useful tips that will help you find the best solution to the problem. Third, get an outside perspective.
Perhaps your problem is not as acute as it seems! If you don't have anyone to share it with, there are plenty of Q&A services online for advice and support. nine0117 10. Draw
Even if you do not know how to draw, draw on paper, draw any patterns or abstractions. While drawing, you will be distracted from problems. The subconscious will get the opportunity to work out a solution that “comes to your mind”. This is a good way to quickly relieve stress anywhere and in almost any situation.

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