This article was co-authored by Adam Dorsay, PsyD. Dr. Adam Dorsay is a licensed psychologist in private practice in San Jose, CA, and the co-creator of Project Reciprocity, an international program at Facebook's Headquarters, and a consultant with Digital Ocean’s Safety Team. He specializes in assisting high-achieving adults with relationship issues, stress reduction, anxiety, and attaining more happiness in their lives. In 2016 he gave a well-watched TEDx talk about men and emotions. Dr. Dorsay has a M.A. in Counseling from Santa Clara University and received his doctorate in Clinical Psychology in 2008.
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Stress is a natural by product of life today, but the good news is that there are many effective stress-reducing techniques to diminish the physical and emotional symptoms of stress and improve your quality of life. While you may not be able to change your outer environment or circumstances, you can take control of your stress from within, by practicing any 1 of a number of exercises for this purpose. Once you realize you can take charge of many of the components of your situation, you will learn how to reduce and cope with stress through any challenging time.
Steps
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1Identify the causes of your tension to determine if there are changes you can make to reduce stress anxiety at the source.[1]
- In some cases, stress may be somewhat self-inflicted. For example, stress over work deadlines may be a result of a procrastination habit. If you can identify the reasons for your tension, you may be able to make changes to your situation that create a more stress-free environment.
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2Relax your mind through mental exercises like positive thinking that diminish the effects of stress and help you think more clearly.[2]
- According to the Mayo Clinic, studies have shown a link between positive thinking and one's health and well being. Positive thinking does not come naturally to everyone, but it is a habit that can be learned. The first step is to practice self-talk (thoughts that run in a continuous stream through your mind) that transforms negative thoughts into positive ones.
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3Keep a journal to write about stressful events and how they make you feel. You can also list the reasons for your stress in order to more effectively identify stressors and deal with them at the source.[3]
- Write freely, it has no cost. You can write whatever you want, as long as you don't show it off. Many write, and if you do too, it helps a lot.
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4Begin a daily exercise program that relieves muscle tension and promotes a healthier lifestyle overall. Physical activity releases endorphins, known as "feel good" hormones, into the body to elevate your mood naturally.[4]
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5Eat stress-reducing foods like oranges, almonds, salmon and spinach. These foods provide nutrients necessary to reducing tension, boosting the immune system and lowering blood pressure.
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6Learn relaxation exercises like meditating, deep breathing, or progressive muscle relaxation to reduce stress anxiety and the physical symptoms associated with it.[5] These relaxation techniques help focus the mind, relax the body and relieve tension.
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7Prevent additional stress from entering your life by eliminating the stressors that you do have control over.[6]
- Some of the easiest ways to reduce stress include learning to say "no" when someone asks for a favor you don't have time to do and avoiding people and situations that create more anxiety and stress in your life. If factors like the news or discussions over hot-button topics induce tension, avoid those as well.
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8Practice healthy habits that naturally reduce stress anxiety and avoid behaviors and substances that tend to make stress worse.[7]
- A healthy diet and sufficient sleep work effectively in combating the results of stress. By the same token, avoid behaviors that can contribute to tension, such as smoking, drinking alcohol and caffeine and taking drugs.
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QuestionHow can I reduce my stress fast?
Adam Dorsay, PsyDDr. Adam Dorsay is a licensed psychologist in private practice in San Jose, CA, and the co-creator of Project Reciprocity, an international program at Facebook's Headquarters, and a consultant with Digital Ocean’s Safety Team. He specializes in assisting high-achieving adults with relationship issues, stress reduction, anxiety, and attaining more happiness in their lives. In 2016 he gave a well-watched TEDx talk about men and emotions. Dr. Dorsay has a M.A. in Counseling from Santa Clara University and received his doctorate in Clinical Psychology in 2008.
Licensed Psychologist & TEDx SpeakerSetting up an exercise routine that incorporates cardio can help you feel less stressed.
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References
- ↑ https://sites.rhodes.edu/counselingcenter/identify-sources-stress-your-life
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
- ↑ Adam Dorsay, PsyD. Licensed Psychologist & TEDx Speaker. Expert Interview. 11 April 2019.
- ↑ Adam Dorsay, PsyD. Licensed Psychologist & TEDx Speaker. Expert Interview. 11 April 2019.
- ↑ https://health.clevelandclinic.org/how-to-relieve-stress/
- ↑ https://health.clevelandclinic.org/how-to-relieve-stress/
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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