Mental health problems can cause stress. You might find managing symptoms of a mental health disorder regularly can get overwhelming. It can also potentially need to manage medication, appointments, or treatments, becoming different stress sources.

Ultimately, it can start to feel like a vicious circle, and it becomes unclear where stress ends, and a mental health problem begins.

Physical health and stress

Your physical health is influenced by stress. Stress can easily sneak up on you. After a while, your body adapts, and you get used to it. It starts to feel familiar, making it difficult to recognise until it takes a heavy toll. Being mindful of the following physical signs of stress can help you cope and improve your health in the long term.

Physical symptoms can look like:

  ● Aches and pains

  ● Diarrhoea or constipation

  ● Nausea, dizziness

  ● Chest pain, rapid heart rate

  ● Loss of sex drive

  ● Frequent colds or flu

Practical tips for relieving stress

While there isn't a 'one size fits all' option for reducing stress, it's essential to have a variety of stress relief tools ready at your disposal. Then, you can experiment with various techniques, and you'll be able to pick a strategy that works best for you.

Short term strategies for stress-relief



Guided imagery

Guided imagery is like going on vacation in your mind. It typically involves visualising yourself going to your ‘happy place’ like a beach listening to the waves, smelling the salty ocean, and laying in the sand.

Guided imagery is often done with a recording where you listen to someone walk you through a relaxing scene, or if you're more experienced,d you can practice guided imagery on your own.

All you need to do to start is to close your eyes for a moment and imagine yourself in your happy place. The important thing is that you engage all of your senses in it and allow yourself to feel like you're there. After a few minutes of imagining what you'd see, smell, touch, hear and taste while you're there, open your eyes and return to the present moment.

Meditate

Meditation is one of the most popular ways to relieve stress. With many different ways of practicing, each one is unique and has its benefits and appeal.

You might try to develop a mantra or a statement to repeat in your mind as you take slow deep breaths, or you may take a few minutes to practice mindfulness, which includes being in the moment. Like guided imagery, pay attention to what you see, hear, taste, touch, and smell.

Meditation and mindfulness take practice. When we're focused on the present moment, our minds can't meditate on something that happened in the past or worry about something happening in the future. Still, they can make a big difference in your overall stress level as it brings you back to the present.

Practice progressive muscle relaxation

Progressive muscle relaxation includes relaxing all the muscles in your body, section by section. To practice, consider starting with a few deep breaths.

Then, start to practice tightening and resting every muscle group, beginning with the top of your head and working your way down to your toes.

With practice, you'll soon start to recognise slight tension and tightness in your muscles, and you'll be able to relax with ease. Every time you practice, you should experience a relaxing sensation sweep through your body.

Go on a walk

Exercise is an excellent stress reliever that can work within minutes. Taking a walk enables you to enjoy a change of scenery, which can get you into a different frame of mind and bring exercise benefits.

So whether you need to take a stroll to get a break from a frustrating task or go on a long walk in the park after work, walking is a simple yet effective way to strengthen your mind and body.

Quick stress relief strategies that you can do at home

Whether you've had a tough day at the office or you're stressed about how much you have to get done, the following strategies can give you some immediate relief from your stress.

Get a hug from someone you love

Physical touch can have a significant effect on relieving your dress. And when it comes to hugging a loved one, the benefits can be far more significant.

Oxytocin (also known as the "bonding hormone") is released when you hug another person. Oxytocin is associated with greater levels of happiness over time and lower levels of stress. Oxytocin also causes your blood pressure to go down because it reduces the stress hormone norepinephrine and can produce a sense of relaxation.

Stress relief strategies for better, long term health

Some habits can promote resilience to stress, as well as increase overall wellness. For example, those who exercise or meditate constantly tend to get less stressed facing obstacles and to overcome challenges.

So it's essential to create a lifestyle that will assist you in warding off stress and deal with challenges in a healthy way.

Maintain a healthy diet

An inadequate diet can bring greater reactivity toward stress. Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress.

Refined carbs, such as cookies and potato chips, can cause your blood sugar to spike. When your blood sugar crashes, you may experience added stress and anxiety.

Consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocado, and walnuts support mood regulation and energy balance.

Make time for leisure activities

Leisure activities can be an excellent way to relieve stress. And yet, many of us feel like we're too busy for hobbies, passions, games, and other fun.

However, building time for leisure into your routine can be vital in helping you feel your best. Whether you find joy in maintaining a garden or crafting and doing DIY projects, hobbies and leisure are vital to living a healthy life.

Prioritise exercise

Exercise is key to managing stress and improving your mental health. The good news is, there are many various kinds of activities that work to reduce your stress.

Join a gym, sign up for a class, or exercise outdoors. Keep in mind that there are various ways to get more physical activity in your day too. Walking, strength training, kayaking, hiking, and group exercise class are just a few different examples of ways you can get stress relief.

The Bottom Line

While finding the right stress relief strategies may take some time and effort, it's essential to have these tools in place to help you manage life's ups and downs. Maintaining it at a manageable level is essential for your overall physical and emotional well-being.