I like to tell people that I lead a healthy lifestyle and while it’s true that I eat a very healthy diet, my lifestyle lately hasn’t been all that healthy.  It seems the more I add to my plate the less able I am to cope with stress.  It’s gotten so bad lately that I’m starting to experience some health issues related to stress.  I’m clearly not alone on this issue.  Every week, 95 million Americans suffer some kind of stress related symptoms for which they take medication (source).  To help deal with the added stress in my life right now I’ve started using some natural techniques to relieve the anxiety that I’ve been feeling.  Here are 10 of my favorite stress relieving techniques.

1.  Breathing Exercises

Take a moment to close your eyes and focus only on your breathing.  Inhale slowly through your nose.  Feel your diaphram move up into your ribcage and extend your belly outward as you inhale.  Slowly push out your breathe as you exhale through your mouth.  Feel the stress being breathed out of your body.  It is no longer a part of you.  Each breath should take 6 seconds to complete.  Spend 3 seconds slowly inhaling through your nose and the other 3 seconds slowly exhaling through your mouth.  Take 5-10 breaths like this and you’ll instantly feel more relaxed.

2.  Listen to music

Sit back and relax to your favorite tunes.  If you’re feeling nostalgic, put on something that will transport you to another place in time.  Try to play songs with a positive or uplifting message.  Listening to a program geared towards helping you relax works great too.  Instrumental music as well as nature sounds are helpful as well.  It’s really up to you to decide what type of music will help you relax the most.

3.  Exercise

Cardio exercise, like running or bike riding, is extremely effective for relieving anxiety.  Exercise doesn’t just provide a physical release.  You’re also providing a mental release as well.  Physical activity helps to bump up the production of your brain’s feel-good neurotransmitters, called endorphins.  Although this function is often referred to as a runner’s high, a rousing game of tennis or a nature hike also can contribute to this same feeling.  If you can, grab a partner and take part in some exercise together.  Not only will it help reduce stress but having someone to talk with is a great stress reliever too!

4.  Get rid of clutter

Studies show that cluttered houses not only cause stress but weight gain and increase the rate of illness too.  Time to clear the clutter out of your life.  Start with just 20 minutes a day.  Pick a room and sort through the things you need and toss the stuff you don’t.  Have a pile of things you’d like to donate and not only will you clean the clutter but you can feel good knowing that you get to donate your items to a good cause.  Having an organized house and/or office space will help you stay organized and can greatly reduced the stress in your life.

5.  Get a massage

Take the time to treat yourself to a massage.  You deserve it.  A massage is not only relaxing, it also promotes healthy blood circulation and overall well-being.  If a massage isn’t in your budget ask your spouse or a loved one to pamper you for 30 minutes or so.  A simple neck and back massage can greatly reduce the tension in your body that is caused by stress.

6.  Read

Escape to another place and time.  Live in someone elses shoes for a while and leave your troubles behind.  Reading is actually another form of meditation.  You leave your own thoughts and simply follow a scripted story.  You’re essentially just going along for the ride and forgetting the world around you. It doesn’t matter what you read as long as it takes your thoughts elsewhere.  This is a healthy break from things and will relieve anxiety within minutes.

7.  Take a hot bath

Turn the lights down low, put on some soothing music and let your muscles relax as you sit in peace in the calming water.  Light some candles to create an even more tranquil environment.  Add some bath salts, bubble bath or your favorite aromatherapy and create your own getaway spa right at home.

8.  Guided Imagery

Guided imagery is visualizing something or someplace that calms you. When you feel anxious or stressed, close your eyes.  Picture a serene setting where you’d love to escape to.  It’s good to make your vision as detailed as possible.  Become completely emersed in the escape and leave your anxiety out of the picture.

9.  Sleep

Adequate sleep fuels your mind, as well as your body.  Feeling tired will increase your stress because it may cause you to think irrationally.  If stress is causing you to have trouble sleeping spend time each night winding down from the day.  Have a hot bath, read a book or listening to some relaxing music with the lights off while lying in bed.  Let yourself get at least 8 hours of sleep each night.  Starting the day off feeling refreshed and rested will help you more easily deal with the stress in your life.

10.  Learn to say “NO”

Know your limits and learn to stick to them.  We live in an age of multitasking and it’s stressful.  If we’re not doing 10 things at once then we’re falling behind.  Write down the tasks that need to be completed and say “NO” to added responsibility when you know you can’t handle any more. Stick to your list and as you check off the completed items, add more as needed.

Are you feeling overwhelmed by the stress in your life?  What’s your favorite stress reliever?  We’d love to hear what tips and tricks you have to deal with the daily pressures of stress.