Being stressed out is bad for both the mind and body. Its effects can leave you feeling drained, anxious, and physically ill. Over time, too much stress can lead to serious medical problems. That’s why an effective stress management routine is an important part of a healthy lifestyle. Here are 10 stress management techniques you can use to help relieve the pressure when you’re feeling stressed out:


1. Physical Activity

Physical activity releases endorphins and other chemicals into the bloodstream that help you feel good and relieve stress. Even light activities like walking or gardening can help.


2. Take Vitamins and Supplements

Vitamins and supplements like B-complex, magnesium, and vitamin C provide your body with the nutrients your diet lacks. These can boost your energy levels and help your adrenal gland function.


3. Get Proper Sleep

One of the main signs of stress is difficulty sleeping. Make sure you’re getting enough sleep and allowing your mind and body to fully recharge.  If you are an adult, you should be getting between 7-9 hours of sleep a night.


4. Listen To Music

Music can be a great distraction when your mind is overloaded. Sit back, relax, and let your favorite music wash the stress away.


5. Take Regular Breaks

Whatever you do, it’s important to schedule regular breaks throughout your day. Allowing your mind the freedom to wander and relax for 10 to 15 minutes a few times a day will help lighten your load.


6. Talk To Someone

Talking to friends or family about what’s going on can be a big help. Even if they can’t fix the issues that you are struggling with, the simple act of expressing your feelings will bring stress levels down.


7. Make A Plan

When you make a plan for what needs to be done, you eliminate the unknown and all the stress and anxiety that comes with it. To increase your chances of following through on your plan, write it down and place it next to your toothbrush so you see it every morning.


8. Focus On The Present

Worrying about what will happen in the future is a common stress trigger. By practicing mindfulness and focusing on the present, you can eliminate a lot of useless worrying. In Jack Canfields The Success Principles he teaches that our brains will work to create the reality we anticipate and imagine. Spend that energy on the things you can control today, and you will decrease the likelihood that those future stresses happen.


9. Be Grateful

No matter how bad your day is going, you can always find at least one good thing. Take a moment each day to find and focus on something good and be grateful for it. That feeling will stick with you. Start a blessings jar, and every day write down something you are thankful for and put it in the jar. When you have a tough day, read through all the notes in your jar.


10. Avoid Stimulants and Eat Healthy

If you’re feeling stressed out, avoid chemical stimulants like caffeine and sugar. They can add to feelings of anxiety and worry, increasing both physical and mental stress levels. A healthy diet full of organic fruits and vegetables helps, as well. All of these methods are great ways to cope when you’re feeling stressed out, but you will find the best results when you discover the underlying cause of your stress. If you’d like more information about stress and stress relief, Hotze Health & Wellness Center has plenty of stress relief resources.