From minor challenges to major crises, stress is part of life and small amounts can be useful to create a sense of urgency. However, you can't always control your circumstances, but you can control how you respond to them.

When stress becomes overwhelming or chronic, it can cause negative impact on your health. That's why it's important to have effective stress relievers that can calm your mind and body. Don’t know where to begin?

I have broken it down into three short-term and three long-term strategies to help you best deal with stress, so you can start implementing these strategies into your day-to-day routines.

 Three Short-Term Stress Relief Strategies

• Can be performed anywhere
• Take very little practice to master
• Are free
• Provide immediate relief

1) Focus on Breathing 

Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. Breathing techniques can calm your body and your brain in just a few minutes.

The best news is that no one around you will know you're doing them. Whether you're in a stressful meeting or visiting a crowded shopping centre, breathing exercises could be key to reducing your stress.

Simple and effective breathing exercise to try:

Breathe in through your nose and watch your belly fill with air. Count slowly to three as you inhale. Hold for one second, and then slowly breathe out through your nose as you count to three again.

Breathe in through your nose and imagine that you're inhaling peaceful, calm air. Imagine that air spreading throughout your body. As you exhale, imagine that you're breathing out stress and tension. 

2) Get a Hug from a Loved One – Human or pet

Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial because when you hug another you release a hormone called Oxytocin which is associated with higher levels of happiness and lower levels of stress. This hormone is also known as the “cuddle hormone”. Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation. 

So don't be afraid to ask a loved one for a hug if you need it including the dog or cat. It's good for both of you and it can be one of the simplest forms of stress relief available.

3) Meditate

Meditation brings short-term stress relief as well as lasting stress management benefits. There are many different forms of meditation to try – each one is unique and brings its own appeal.

You might develop a mantra that you repeat in your mind as you take slow deep breaths. Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Simply pay attention to what you see, hear, taste, touch, and smell.

Three Long-Term Stress Relief Strategies 

What can you do to calm stress levels over the long term and on a deeper level? Certain habits can promote resilience to stress and increase overall wellness. For example, those who exercise or meditate regularly tend to become less stressed in the face of a difficult challenge. It’s never too late to start feeling better.

Therefore it is important to create a lifestyle that will help you ward off stress and deal with challenges in a healthy way. 

1) Eat a Balanced Diet 

A poor 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, like biscuits and crisps can cause a spike in blood sugar. When your blood sugar crashes, you might experience more 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. 

2) Stress Relief Supplements 

Some vitamins and supplements have benefits for stress relief. A daily multivitamin may help address nutritional deficits and ensure you get the necessary vitamins and minerals to feel your best. Other supplements that may help relieve stress include:

• Ashwagandha: This adaptogenic herb is thought to help improve the body's resilience to mental and physical stress.
• L-theanine: This amino acid has been shown to help reduce stress, promote relaxation, and improve sleep quality.
• B vitamins: Some research indicates that B vitamins may help lower homocysteine levels, reduce stress, and improve mood.

3) Make Time for Leisure Activities

Leisure activities can be a wonderful way to relieve stress. Many people feel as though their lives are too busy for hobbies, games, or extra fun. Carving some time for leisure into your schedule could be key to helping you feel your best and when you feel better, you'll perform better, which means leisure time may make your work time more efficient. Therefore, making you feel better.

Whether you find joy in caring for a garden, sewing or power gliding, hobbies and leisure are key to living your best life. We are here for a short time not a long time so live your best life and enjoy!