Easy Stress Management Activities

Stress is a part of our daily lives. You may have everything scheduled, and then overwhelming tasks and responsibilities will stress you out, or an emergency will derail your plans. Whether the stress is acute or chronic, the pressure can lead to physical, emotional, and mental challenges. On top of that, your relationships can suffer. For all of these reasons you may need to implement stress management into your routine.

Sometimes, implementing stress management activities can stress you out even more. Perhaps that’s because what you tried before were activities that seemed too structured. On the other hand, it could be that what works great for one person isn’t necessarily the best stress-reducing activity for another person. For example, your friend might play golf to relax, but the mere thought of putting the ball into eighteen holes stresses you out.

Everyone is different, and your stress management activities should reflect your personality and be something you enjoy.

Eight easy stress management activities

Why make stress management activities stressful? That certainly does not work when it comes to lowering cortisol (stress hormone) levels or calming your fight-or-flight response. Stress is a natural reaction, but our minds translate events like deadlines and overdue bills as threats. In addition, long-term stress can result in chronic inflammation, which researchers have found is behind various physical and mental conditions.

The following is a list of stress-busting, easy activities you can do today. Note the ones you want to try and schedule them into your day. Even a five or ten-minute break can make all the difference.

Start walking.

Walking is an easy activity you can do at your own pace. As you walk, even at a stroll, the brain releases endorphins that leave you feeling happy and relaxed. Have you ever taken a walk to blow off steam? How did you feel afterward? These endorphins help to clear your head and make you see a situation in a different light.

Always consult your physician before starting any routine, including walking. Once you get clearance, decide if you will walk indoors on a treadmill, walk in place, stream a walk-at-home video, or walk outdoors. You can find inexpensive fitness trackers to track your steps throughout the day.

The American Heart Association recommends that most people walk 10,000 steps per day for heart health, but studies have found that walking 10,000 steps daily (about five miles) can significantly improve your mental health also.

Dance like no one’s watching.

When was the last time you just let go and danced like no one was watching? Dancing is a great exercise to relieve stress, release tension, work out sore spots, burn calories, and benefit from a more intense workout. Not to mention that dancing is fun.

You do not need to know any dance moves or follow an instructor. Instead, you can put on your favorite music or create a playlist and move. Make your movements flow with how you feel and what your body needs. For example, if you woke up with a stiff back, ensure that some of your dance movements stretch that area. You can find dance exercise videos online if you need help figuring out where to begin. Choose one without complicated choreography and freestyle your dance moves.

Stretching to release tension.

At the end of a long day, nothing feels quite as relaxing as a few minutes of stretching. If you sit for long periods, carry stress in your shoulders and back, or exercise intensely, you will find that stretching for 10 to 15 minutes in the evenings is a great way to unwind.

Do movements and poses that feel right to you, and never push yourself to the point of pain. Hold the stretch for 15 to 30 seconds before moving to the next pose. If you want to start quickly, check online for stretching, yoga flows, or Pilates videos.

Massage does the body good.

A deep tissue massage can help to reduce stress and stimulate endorphin release. Tense muscles hold onto stress and make it feel like your muscles are in knots. Either through a professional masseuse, a loved one volunteer, or a massage chair, the benefits of regular massage are immense.

You can experience the benefits of massage in as little as 10 minutes, but if you want an in-depth massage for relaxation and stress reduction, try 30 to 45 minutes or more. Anywhere from once a week to once a month should be sufficient.

Deep breathing with music.

Most experts tout the benefits of deep breathing to control anxiety and reduce stress. But have you ever practiced deep breathing with your favorite music in the background? A musical piece with soft notes or a lyrical piece of music can help you to focus on your breath as you relax.

You can locate premade playlists online or create your own. Listening to our favorite songs can naturally lower our stress and anxiety, blood pressure, and heart rate. Combine music with a deep breathing practice, and you will have your stress under control in no time.

Watch a rip-roaring comedy.

Laughter is another way to stimulate the release of endorphins that relieve stress and anxiety. What better way to do that than by watching a hilarious comedy? Laughing leaves us feeling good, almost giddy and relaxed.

There is no shortage of comedies on television, streaming services, movies, podcasts, and more. You can watch your favorite television shows or invite a few friends over for a movie night. Or listen to a comedy special during your commute. Vow to watch a new-to-you movie or series followed by a favorite comedy sometime this week.

Talking to God through prayer.

Why do we wait to talk to God about our worries until we are half out of our minds? God knows our limits, yet He wants us to turn to Him and bring Him into the situation. Praying to God is the same as talking with your closest friend. God doesn’t need fancy words or for you to dress up before you speak to Him. He knows your heart.

Bring your worries and fears to God and ask Him for wisdom on handling something bothering you. Ask for His supernatural strength to do whatever you need to get things accomplished or for Him to bring an advisor into your life to help you make decisions. Don’t leave Him out of the equation. God can give us a supernatural peace that no one can understand, including ourselves.

Journaling your worries, concerns, and achievements.

Journaling lets you get your worries and concerns onto paper and out of your mind. When we constantly obsess about something, we build it into an impossibly giant monster. However, transferring this monster onto the page may make you feel less stressed and the situation more manageable.

But don’t stop there. Record your accomplishments and congratulate yourself for a job well done. We often highlight the negative things in life and skim over inspirational achievements. A journal is where you can toot your own horn without feeling embarrassed.

Journaling can take place in a notebook with a pen or on your phone using an app. Some people keep a digital diary on their computers. Find a way to journal that makes sense to you, and you will use it.

When you feel stressed to the max

Have you decided which stress management activities you will try today? Maybe start with something light in the morning, like a walk around the block before work, followed by lunch with a close friend, and end the day with a fifteen-minute stretching session.

The point is to choose stress management activities that you want to do and look forward to doing. Looking forward to those breaks throughout your day eases tension and turns challenges into manageable tasks. If you struggle with stress and anxiety, contact our office today to schedule an appointment with a counselor at Valencia Christian Counseling to discuss more stress management strategies.