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If you find yourself plagued by worries, have trouble sleeping because you’re worried about tomorrow, and have frequent headaches, you’re under stress. You need to take steps to relieve stress and relax your mind and body before you can cause more harm to yourself. Whenever you’re doing something or going through something and you feel like things are getting too hard, heavy, exhausting, and they scare you, go for it. Help yourself by allowing yourself to relax. If you want to learn how to live a more comfortable life, follow these steps.
Steps
Release Stress
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Write about your thoughts. Before you can start to relax and reduce any stress, sit down and put pen to paper and write down your feelings. If you’re really stressed, it’s likely that you haven’t taken the time to sit down and be alone with your thoughts, so by writing about your thoughts, you The stress relief process has begun. You can write about the following:
- How are you feeling? What do you think and experience each day and how stressed are you? Are you stressed all the time, or does stress just happen at some point in your life?
- Consider the source of stress. Are you stressed by work, a relationship, a family situation, or a combination of factors? What can you do to address these situations and reduce stress?
- If it helps, write about your thoughts almost every day. Being aware of your emotions and stressors will help you a lot in releasing stress.
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Make a specific plan. After you’ve written down your general feelings and feel more comfortable talking about the level of stress you’re facing, it’s a good idea to spend some time creating a concrete plan that can help you deal with it. deal with the stresses of life. While many aspects of your life are inherently stressful, there are things you can do to make it easier for you to relax. Your plan should include three parts:
- Short term solution. Make a list of short-term actions you can take to reduce stress. For example, if the busy road you face every morning to get to work is a source of stress for you, get to work 20 minutes earlier to avoid turning off the road.
- Long term solution. Make a plan to become a more comfortable person in every way. These aspects include your job, your relationships, and your responsibilities. For example, if the main source of stress for you is your commitment to your job, make a plan to reduce the tasks you have to perform over a long period of time.
- Take time to relax. Review your schedule and take time each day to relax. Even if the reason for your stress is because you don’t have time to spare, try to take some time for yourself whenever you can, even if it’s a short period of time. in the morning or before going to bed.
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Promise yourself that you will avoid sources of stress whenever you can. While you can’t completely change your life to get rid of stress, you can certainly find ways to eliminate the regular sources of stress in your life. This will help make a noticeable difference in your daily life. Here are a few examples of stressful situations you can avoid:
- Avoid contact with bad friends. If you have a “friend” that doesn’t do anything for you other than bring you grief, make you feel bad, and often stress you out, it’s time to “clean up” a few things. friend.
- Clean up your living space. If your desk, briefcase, and house are full of papers and you often can’t find what you need, tidy up your living space to make life easier.
- Avoid stressful situations. If you usually get nervous going to concerts but your boyfriend really loves the band, listen to music at home. If cooking for diners makes you feel stressed, next time order take-out instead of cooking it yourself.
- Plan ahead. If you’re stressed out about your upcoming travel, start booking flights and hotel rooms so you can stop worrying about them.
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Talk about your own feelings. You don’t have to face your own stress reduction plan alone. You will feel better and less isolated if you can open up and talk openly about your stress with a friend or loved one. Just having someone to listen to about your problems will also help reduce your stress levels.
- Talk to a close friend about how stressed you are. Maybe your friend is also facing stress or has faced it at some point, so be open to suggestions and advice.
- Talk to a loved one about your stress. Family members can provide the influence and support you need to help you through stress.
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Know when you need help. If you feel completely overwhelmed by stress and can’t eat well or sleep well, or can’t think properly because you’re worried about all the responsibilities you’re completely incapable of facing , you won’t be able to solve the problem on your own. Reach out to health professionals for advice and find effective ways to deal with your problems.
- Professionals can help you even if your feelings are caused by context. If you’re stressed out because you’re planning a wedding and just starting a tough new job at the same time, a professional will teach you stress coping skills that you can use during your wedding day. whole life.
Mental Relaxation
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Meditate. Meditation is a great way to relax your mind, and you can meditate almost anywhere and at any time. Choose a quiet space where you can sit on the ground and close your eyes. Cross your legs and place your hands on your thighs. Focus on breathing, and let the breath rule your body. Hold your position and avoid fidgeting.
- Be aware of the things you cannot control. Focus on sensing the scents and sounds around you.
- Empty mind. Stop thinking about the things you need to get done, or about dinner. Focus on clearing your mind and controlling your breath.
- Relax the whole body. You can focus on one part of your body until you feel your whole body is relaxed and relaxed.
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Watch a movie. Going to the movies or watching TV series can help you “escape” to another dimension and stop your mind from thinking about your problems. When you watch the movie, try to clear your mind as much as possible and focus on thinking about the lines and actions of the characters in the movie instead of thinking about what you have to do after the movie is over. .
- Watch comedy or romantic movies for maximum relaxation. Any movie that is too violent or bloody will only make you more stressed or anxious and will make it difficult for you to sleep.
- If you watch TV series, skip the commercials. Either you can use your DVR to watch movies without having to watch ads, or you can go away and take a short break during the commercial time. Otherwise, you may end up feeling angrier and more distracted with mixed messages.
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Go out with friends. This is a great way to relax. There are many different ways you can relax while hanging out with friends, whether it’s laughing at a board game or chatting at a coffee shop. Spending time with friends can relax you and give you time to express your feelings, and it will help reduce stress. Here’s what you can do:
- No matter how busy you are, make sure you hang out with your friends at least twice a week or more. Make a note of social events on your calendar and try to participate, otherwise you will feel isolated.
- Make sure you spend quality time with friends. Quality time means real time talking and listening with friends in the group, not going to loud parties or concerts.
- Open. You don’t have to describe every issue that worries you in detail to your friends, but remember not to hesitate to ask for their opinion.
- Opt for events that make you laugh. If you have a busy schedule, choose an evening with friends to play board games or go to a comedy show with friends, instead of going to crowded pubs where you don’t have a chance to laugh. .
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Driving for a walk. If you enjoy driving, an evening drive can relax you and help you feel in control of your life. During the day, traffic can make you uncomfortable, or frustrated by other people’s aggressive driving, but if you drive at night, you’ll feel calmer and more at ease.
- Find your favorite route. Driving along a familiar route every day will become a habit for you and you won’t have to worry about deciding when you need to turn somewhere.
- Listen to jazz or other soothing music as you drive.
- Going for a walk is great after you’ve spent a few hours chatting with people. If you leave the meeting after a few hours of laughing, sharing your feelings, and listening to friends, driving alone for 20 minutes before going home will bring you comfort.
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Read a book. Reading is a great way to relax, especially before bed. Ignore all the noise and visuals around and take the time to read a book with a cup of chamomile tea before bed. Reading in the morning is also a good way to start the day and help you become more flexible. Reading not only helps you hone your intellect, but it also allows you to relax your body and calm your mind as you concentrate on the material in front of you.
- Reading is a great way to slow down and separate from the hustle and bustle of life outside. Make it a goal to spend half an hour a day reading.
- If you’re feeling so stressed that you can’t concentrate on what you’re reading, take a moment to meditate, or whisper words until you get a feel for what they mean.
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Calm your mind before going to bed. To do this, find a place dedicated to you and turn off the lights. Only turn on a soft night light or light a candle. Turn on soft music and lie on a comfy bed or armchair. Relax for as long as you want or until you feel that’s enough.
- Focus on playful thoughts, or think nothing at all. Imagine the wonderful feeling you get when you climb into bed and fall into a soft and smooth sleep.
- Slowly turn off the music and blow out the candles, and fall asleep.
Relaxing Body
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Body massage. Self-massage is an effective way to relieve muscle pain that causes tension. Massage shoulders, arms, thighs, and hands. Here’s how you can do it at any time of the day – even when you’re sitting at your desk.
- If you enjoy being massaged, consider asking a friend or a professional to give you a massage. This will help your body feel refreshed, especially if you have to sit all day and have back pain.
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Avoid drinking too much caffeine. While caffeine can give you the “kick” you need to wake up in the morning, it’s not worth your excessive caffeine addiction. After a few hours, when the effects of caffeine wear off, you’ll likely feel shaky, irritable, and possibly even have a headache. Drinking too much caffeine will also make it difficult to sleep.
- If you are a heavy caffeine addict, try to cut down on one cup of coffee a day or a week. You can also try using tea instead of coffee.
- If you really need caffeine, limit it after noon, as this will help you fall asleep easier. If you’re used to having a cup of coffee after dinner, switch to decaffeinated coffees.
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Do exercise. Just 30 minutes of exercise each day will help relax your body with just bounces and jumps. You don’t have to do strenuous exercises or exercises that don’t make you feel good just because you want to get your heart rate up and help your body heat up. Add 30 minutes of exercise to your daily schedule and exercise at least 3 times per week. Here are some effective exercise methods you can try:
- Power yoga. Not only is this an effective exercise, but it also helps you clear your mind and focus on your breathing.
- Jogging. This is a great way to clear the mind while the cardiovascular system is still working.
- Long walk. You will feel instantly relaxed when you are in contact with nature.
- Find a friend to go to the gym with. If you go to the gym with your best friend once or twice a week, you will have the opportunity to exercise while laughing and sharing thoughts.
- Remember to do warm-up exercises. No matter what kind of sport you do, take 5-10 minutes to warm up before you start working out. Stretching not only helps prevent injury, but it also allows you to slow down and relax.
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Bath with soap bubbles. Soak in a hot tub with aromatic essential oils and soap bubbles. Relax in the bath for about 10-20 minutes. This will be a long enough time to give you some refreshment and restore a small amount of the energy you need to get back to your work.
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Full meals. Eating well is the key to a healthier body. Your body will feel tired because you don’t eat enough three healthy and balanced meals just because of stress. Here are a few eating tips so you can relax your body:
- Always have a full breakfast. Breakfast is the most important meal of the day, and if you don’t eat it, your whole day will go awry. Eat a healthy breakfast of protein-rich foods like eggs and lean turkey, and some fruits and vegetables or a bowl of oats.
- Eat three meals a day. Eating at the right time and eating three meals a day will help your body get the balance it needs between protein, carbohydrates, and vegetables.
- Avoid foods that are high in fat or grease. They will cause indigestion and slow down your body.
- Snack on healthy foods. Use fruit, beans, or a little peanut butter and celery between meals.
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Good night. Having a healthy sleep regimen will help you a lot in reducing stress. If you get enough sleep, you’ll feel more in control of your life and feel better equipped to face life’s responsibilities and challenges. Here’s how you can sleep better:
- Go to bed and wake up at the same time every day. Creating a bedtime routine will make it easier for you to wake up and go to bed on time.
- Choose the right sleep time. The average person needs about 6-8 hours a night to sleep. Remember that sleeping too much will make you feel as groggy as sleep deprivation.
- Before you fall asleep, visualize the success you will achieve when you wake up. Close your eyes and think about how wonderful you will feel. When you turn off your alarm in the morning, stretch, and wake up immediately to start the day.
- Avoid caffeine, chocolate, or spicy foods in the evening as they can make it difficult to sleep.
Advice
- Avoid loud noises or harsh music.
- Make sure you won’t be disturbed while you’re “relaxing”. If you feel frustrated and stressed, try to relax and avoid distractions as they will only make you more upset.
Warning
- If stress is completely debilitating for you and you can’t deal with it on your own, see your doctor or specialist right away.
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wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 22 people, some of whom are anonymous, have edited and improved the article over time.
This article has been viewed 5,562 times.
If you find yourself plagued by worries, have trouble sleeping because you’re worried about tomorrow, and have frequent headaches, you’re under stress. You need to take steps to relieve stress and relax your mind and body before you can cause more harm to yourself. Whenever you’re doing something or going through something and you feel like things are getting too hard, heavy, exhausting, and they scare you, go for it. Help yourself by allowing yourself to relax. If you want to learn how to live a more comfortable life, follow these steps.
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