17 Psychology Experts Share Their Best Stress Relief Tips
Stress relief tips from the experts.
Posted Jan 28, 2013
"Stimulate your parasympathetic nervous system because this relaxes the mind and the body. There are several ways to do this, such as breathing from your diaphragm. My favorite method is to lightly run one or two fingers over my lips. Parasympathetic fibers are spread throughout the lips, so touching them stimulates the parasympathetic nervous system. It's remarkable how this simple gesture produces an immediate sense of calm in the mind and the body." - Toni Bernhard, J.D.
"I go outside. There's something about natural light that's tremendously soothing to me. Any weather will do, except maybe pouring rain. But sun, clouds, snow...all good. I try to be mindful of my surroundings, noticing the trees against the sky, grackle on a lawn, the patterns of clouds. It just takes the edge of." - Sophia Dembling, Psychology Today Blogger.
"One of the most effective tools that I prescribe in alleviating stress and anxiety is progressive muscle relaxation (PMR). PMR works exceptionally well in combating the somatic symptoms associated with chronic worry and many physiological symptoms (such as gastrointestinal problems) that are endemic to social anxiety. Also very portable." - L. Kevin Chapman, Ph.D.
"My most effective stress relief comes from speaking with friends, but only the ones I know have my best interests at heart. They are great listeners, supportive, and almost always come up with strategies to cope with the stressor or, at the least, put it in perspective for me. If nothing else, they point me in a better, less stressful direction." - Susan Newman, Ph.D.
"Don't rush into problem-solving mode. Whenever you feel the need to go faster, think of that as signal to slow down." - Barbara Markway, Ph.D.
"Learn to sit quietly, and listen to yourself. Listening to yourself helps you to get to know yourself. Knowing yourself is the first step to managing yourself, and your stress" - Lynne Soraya, Psychology Today Blogger.
"When you are exhausted you may have a tendency to push yourself harder when you need to recognize that tendency and do opposite action." - Nancy Rappaport, M.D.
"Get regular exercise, and vary your exercise routine to prevent boredom." - Stephanie Sarkis, Ph.D.
"Music is a great tool for stress relief. Pop in your headphones and listen to something that will transport you somewhere else. And if you can, learn to play a musical instrument and use that as part of your own personal therapy program." - Art Markman, Ph.D.
"My best tip for dealing with stress is first to decide if I am the source of the stress or if the stress is caused by an external situation. If the latter, I try to speak up about the help I need or set a boundary by being assertive (described here). If I am the source of the stress through creating hurtful imaginary dramas, for example, I try to make my self-talk more compassionate in a process I describe here: I find that the more I can surround my negative thoughts with compassion, the easier it is to dissolve them and move on." - Meg Selig, Ph.D.
"Remind yourself that you’re doing what you can right now given the circumstances and your resources. Practice flexibility so that you can take advantage of opportunities for change." - Fran Vertue, Ph.D.
"There is only the present moment. If you fill your cup with past regret and future anxiety, there is no room for anything else; you only end up robbing yourself of the joy found in every breath with which you are blessed. Empty your cup—if you are safe in the present moment nothing can hurt you unless you allow it." - Michael J. Formica, MS, MA, EdM.
"When experiencing day-to-day stress I find it helpful to focus my attention on my immediate surroundings. For example, I may focus on the particular colors and shapes of objects in my environment. Doing this can help shift attention away from "hot" thoughts to "cool" (emotionally neutral) thoughts, to induce a calmer mental state." - Scott McGreal, MSc.
"A great way to get stress relief is to learn to recognize when you're in rumination mode. Ruminating while in a low mood impairs problem solving. People often believe that overthinking will lead to problem solving insights. It generally doesn't. If it's hard to stop overthinking, use some of the previously suggested tips for reducing your physiological stress relief or shifting your attention." - Alice Boyes, Ph.D.
For easy following, I have made a Twitter list of all the stress relief experts who contributed to this article.
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