12 Quick Ways to Rid Yourself of Stress

You're stressed. A 10-day tropical vacation might be just what the doctor ordered. Unfortunately, you're out of vacation time, and your bank account is a little light. Luckily, you can de-stress yourself quickly and effectively. You won't need a passport or a healthy bank account.

Stress isn't only damaging to your mental state. It can harm your health, too. Avoid driving yourself through your discomfort. Address it directly.

Learning to soothe your stress, effectively and by yourself, is an important skill. It's a skill that can be applied throughout life.

Let go of your stress and enjoy life more fully:

1. Drink black tea.

Black tea has been shown to lower cortisol levels and increase feelings of relaxation.

2. Get religious.

Those that attend religious services regularly often report doing so for the stress relief it provides. A study with college students showed that students who attend church had lower levels of stress.

3. Exercise.

Use up that extra energy and enjoy the post-exercise endorphin rush.

4. Distract yourself for a few minutes.

It might not solve your troubles, but surfing the internet or calling a friend for a few minutes can provide a little relief. Keep track of the time so you don't get behind schedule.

5. Breathe deeply.

Deep breathing can temporarily lower blood pressure and increase your sense of well-being.

6. Close your eyes.

With your eyes closed, it's easy to allow your imagination to wander to a happy place. Give yourself a needed break by imagining yourself at the beach or in another peaceful setting.

7. Relax your muscles one at a time.

Take a moment to flex and relax each muscle individually. Start at one end of your body and move to the other.

8. Take a walk.

A walk takes you out of your stressful environment. You can clear your head and get a little exercise at the same time. Make a nightly walk part of your routine. A walk during your lunch hour can be helpful, too.

9. Unplug.

Leave the TV off. Put your phone on silent and stick it in the drawer. Keep your laptop closed. Spend an evening without any electronic devices. Consider an evening spent with a good book and a glass of wine. A fire wouldn't be a bad idea.

10. Get some extra sleep.

Limit your caffeine late in the afternoon and head to bed an hour early. Ensure that you won't be disturbed. Turn your alarm clock around so you can't see the time. A mid-day nap can also be a great way to reduce stress.

If you're fortunate enough to have the option of sleeping for 30 minutes in the middle of the day, consider yourself lucky.

11. Chew gum.

Studies have shown that chewing gum reduces the levels of chemicals associated with stress. It might reduce your appetite, too. Blowing bubbles is optional, but can add to the enjoyment.

12. Engage in positive self-talk.

You stress yourself with your thoughts and the words you say to yourself. Choose uplifting words and you'll feel better. How would you reassure a child that's stressed? Talk to yourself in the same manner.

Stress is a part of life. It can't be avoided, but how much you suffer is under your control.

Add a few stress-busting tips to your psychological tool belt.

Use them whenever you start to feel stressed. The best time to address stress is in the early stages.

The quick application of an effective technique can increase your happiness and productivity.

11 Powerful Ways to Overcome Fear and Anxiety

One of the curses of being able to think and reason is the ability to feel fear and anxiety, even when neither are warranted. Fear and anxiety can serve as helpful cues that there may be a situation that deserves caution, but after this is accomplished, they actually cause more harm than good.

You create your own fear and anxiety. You can also create your own peace and serenity.

Choose to minimize the effects of fear and anxiety in your life:

1. Breathing is the fastest way to derail fear and anxiety.

When faced with fearful thoughts or situations, we begin breathing quickly and shallowly. This begins a cascade of physiological events that result in feelings of fear and anxiety. It's possible to circumvent this process by breathing deeply and slowly.

* Try breathing quickly and shallowly for 60 seconds and see how you feel. Now try breathing slower and deeper. Notice the differences.

2. Act normally.

Continue behaving as you would if there were nothing to fear. You can communicate to the fearful part of yourself that everything is okay. If you can act as if everything is fine, your brain will begin to believe it.

3. Spend time with supportive friends and family.

A night on the town can work wonders to relieve stress and anxiety. A long, meaningful talk over a cup of coffee can be very beneficial.

4. Have positive expectations.

Fear and anxiety are the result of expecting the worst. When you expect the best, you can't feel afraid. You'll feel excited instead.

5. Start small.

Afraid of spiders? Look at photos of small, harmless spiders until you feel calm and relaxed.

6. Let it go.

It's common for fear and anxiety in one part of your life to bleed over into other parts of your life. A rough morning meeting with the boss could ruin the rest of your day if you let it. Once the event is over, decide to let it go and move on.

7. Sweat.

The chemicals that your body releases during times of fear and anxiety can last quite a while. One easy way to get rid of them is to exercise. Work up a sweat and watch your fear and anxiety melt away. This is also a much healthier way to deal with unpleasant feelings than drugs, alcohol, or overeating.

8. Reward yourself.

After dealing successfully with a challenging situation, celebrate. This will help teach your brain that these stressful situations have a positive outcome. Buy yourself something small or do something enjoyable. Anything that puts you in a good mood is a good choice.

9. Take action.

If you're worried, do something to resolve the source of your worry. By taking action, you're taking responsibility. You also become more focused on your plan, which takes your mind away from your worries. The more you do to resolve the situation, the less fear and anxiety you'll feel.

10. Distract yourself.

Sometimes there's nothing you can do about the situation. In those cases, distractions can provide relief. Ensure that your distractions are positive, such as reading something beneficial or getting some exercise. At the very least, avoid distractions that are unhealthy or lead to additional challenges.

11. Use positive affirmations.

Keep your mind focused on positive thoughts by saying positive things to yourself. How you talk to yourself affects your mood and experience.

Fear and anxiety can be crippling if allowed to go too far. There are many techniques for minimizing these negative emotions. Those that feel fear and anxiety on a regular basis are experts at generating these feelings.

Become an expert at generating feelings of peace and comfort, instead. It just takes practice.

Learn more about your health online when you read the rest of our information here about: Stress Management guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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