Breathe In and Out: Six Ways to Relieve Stress When Things Get Heavy

According to a report from Statista, 31% of adults worldwide believed that stress was the biggest health problem in their country. From the daily work grind and maintaining relationships to navigating social engagements, there’s plenty of stress to go around. Luckily, it’s one big monster that can be beaten.
April is more than just surprise rain showers and summer fun. It’s also Stress Awareness Month — a time to reflect on the pressures that impact our overall health and well-being, to recalibrate our everyday routines and work habits, and explore ways to manage the stress they bring.
In this listicle, we’re highlighting five simple ways to relieve and manage stress that can help you find balance and restore a sense of calm amid the chaos — guaranteed to make the dark days feel a little lighter.
Drink Water
Dehydration tends to put more stress on the body, so if you’re feeling irritable throughout the day, it might be your body’s way of telling you to drink more water. Studies have shown that mild dehydration makes you feel fatigued, enhances moodiness, and causes headaches, which are all cornerstones of stress.
Some people might turn to a glass of wine to unwind after a stressful day or pull out their favorite stash of sugary treats. And yes, drinking alcohol and snacking can provide some temporary relief, but they can add more stress in the long run.
Moreover, if you’re a heavy coffee drinker, it’s important to note that too much caffeine can elevate cortisol levels, which is also known as the “stress hormone.” Heightened cortisol levels can lead to several health concerns, such as weight gain, moodiness, and heart disease. Too much caffeine intake also affects your sleep schedule and keeps you up longer. Not getting enough sleep, in turn, leaves your body feeling lethargic, which can make you unproductive.
So drink your water, folks, and stay hydrated!
Get Your Move On
Elle Woods once said, “Exercise gives you endorphins. Endorphins make you happy,” and she’s totally right! Getting more physical activity throughout the week has been proven to reduce stress levels and improve overall health and mood. In fact, a study of university students discovered that participating in aerobics exercises two days per week actually reduced stress.
Exercise makes us feel good and look good. Whether it’s cardio or strength training, making sure your body is getting enough movement throughout the day definitely helps manage stress levels.
If you’re not too eager to head to the gym right away, start with gentle and easy routines. Perhaps a walk around the neighborhood or an easy hike in your city. You can also find online coaches that can guide you through a variety of routines, from Yoga sessions to cardio dances you can groove through before or after a work shift.
Start small and increase the time and levels slowly. The goal is to remain consistent, so find an activity you enjoy because this increases your chances of sticking to it in the long run.
Get Some Sun
Our bodies release a hormone called melatonin, which helps us sleep. Getting more sunlight regulates melatonin levels, which can help reduce stress.
Being outdoors usually means doing some kind of activity, such as exercising or exploring nature. In Asia, specifically, there’s a lot of sun to go around as it mostly enjoys a tropical climate with plenty of sunshine throughout the year. You can head to the beach in one of its coastal destinations or go hiking in the city. You can also enjoy a cool drink in a café or restaurant with al fresco dining spots or spend time exploring the city, reacquainting yourselves with local landmarks.
Spend Time with Loved Ones
One of the best ways to relieve stress is to spend some time with people who bring joy into our lives. Whether it’s family, a group of friends, or even your furry pals, having a strong social support system can do wonders for your mental health.
Try self-care activities with the family, such as playing board games and cooking together, or bring your pets for a much-needed spa day or a run around the local pet park.
Alternatively, you can also join support groups, do volunteering, or join a club or sports team to ignite your passions and learn new hobbies.
Minimize Screen Time
You’ve probably heard it before: how being on your phone too much is bad for you. But in a digitally-driven world, staying connected all the time is a must for many, and it can be difficult to unplug sometimes.
But for the sake of your health, it may be good to consider reducing your screen time and distancing yourself from digital stressors to regulate stress levels. Studies have shown that weeks of reduced screen time have effects on stress, depressive symptoms, and well-being.
Write It Down
Journaling is one of the most suggested methods when it comes to stress management. Much like when you’re listing down things you need to do for the day, venting out your emotions or jotting down the things that make you feel even a little bit stressed can help you manage your stressors better.
Free writing is a good place to start, as it allows you to express your thoughts on paper without any limitations, providing a safe outlet for your emotions. You can also take journaling classes if you want to do a more expressive kind of writing.
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