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How to quickly relieve stress: 3 techniques that really work

How to quickly relieve stress: 3 techniques that really work How to relieve stress (photo: Freepik)

Stress can arise at any moment, haunting us at work, at home, during studies, in relationships, and even during solitude.

Psychological portal Mentoly provides insights on how to quickly relieve stress.

First technique is deep breathing

Deep breathing reduces the activation of your sympathetic nervous system, which controls the body's response to perceived threats - fight or run away.

Just follow these 4 steps:

  1. Sit comfortably, placing your hands on your knees and your feet on the floor. Or you can lie down.
  2. Close your eyes.
  3. Imagine yourself in a peaceful place. It could be on the beach, in a beautiful grassy field, or anywhere else where you feel calm.
  4. Take slow, deep breaths in and out. Repeat this for 5 to 10 minutes at a time.

Як швидко зняти стрес. 3 техніки, які реально працюють

How to quickly relieve stress (Image: Freepik)

Second technique - physical exercises

Regular workouts are one of the best ways to relax the body and mind. Additionally, physical exercises improve mood. The key is to maintain consistency.

How much exercise is needed per week? It is recommended to engage in 2 hours and 30 minutes of moderate-intensity exercises, such as brisk walking, or 75 minutes of more intense exercises, such as swimming, running, or strength training.

Remember that it's better to do any exercises than not to do them at all.

Third technique - practicing the 4A's

Some stressors occur at predictable times: for example, the commute to work, meeting with management, or public speaking. When dealing with such predictable stressors, you can either change the situation or change your reaction by using the 4A's technique:

- Avoid

- Alter

- Adapt

- Accept

Як швидко зняти стрес. 3 техніки, які реально працюють

How to quickly relieve stress (Image: Freepik)

Avoid: Avoiding stressors that need to be addressed is unhealthy, but you may be surprised by the number of stress factors in your life that you can eliminate.

Alter: If you cannot avoid a stressful situation, try to change it. This often involves altering the way you communicate and operate in everyday life.

Adapt: If you cannot change the stress factor, change yourself. You can adapt to stressful situations and regain a sense of control by adjusting your expectations and attitudes.

Accept: Some sources of stress are inevitable. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it's easier than criticizing a situation you cannot change.

Effective stress management helps you rid yourself of its influence on your life so you can be happier, healthier, and more productive.

The ultimate goal is a balanced life, where there is time for work, relationships, relaxation, and leisure, as well as resilience to withstand pressure and overcome challenges.