Try these 5 tips to help manage stress

Stress. Just hearing the word might be enough to make your jaw clench up. You might be surprised to learn that stress has been the force behind much of human advancement. But when stress becomes a frequent occurrence, our lives can suffer.

That’s because stress can put a damper on our moods and our ability to think clearly. It can also weaken our immune system and make us more vulnerable to illness. And being sick can only add to the pressure.

Of course, we all want to be less stressed. Here are a few proven techniques to feel more grounded:

1) Breathwork: Get in the habit of shifting your awareness to your breath whenever you find yourself falling into negative thought patterns. There’s a lot to be said for learning how to work with your breathing to settle your nervous system. To do this, close your eyes and try to focus on the feeling of your breathing. You don’t have to change anything about how you’re inhaling or exhaling. Simply focus on this system for five minutes. You may find you’re naturally breathing more deeply after a session.

2) Massage: Science tells us that the state of the mind and nervous system is reflected in the state of the body. That’s why bodywork is one means to help the body reset. According to WebMD, “Massages have been found to improve mood by promoting the production of dopamine, serotonin, and oxytocin.”

3) Visualization and guided imagery: Visualization and guided imagery work because they have you concentrate on images held in your mind and work with the connection between the brain and the physical body. Close your eyes, take a few deep breaths, and picture yourself in a situation that brings you joy. Try to make the image bright and clear in your mind’s eye and recall the sights, sounds, smells, and feelings associated with that encounter. How long you focus on it is less important than how regularly you do it. A few minutes every day practicing your visualization will serve you better than devoting a few hours on occasion.

4) Meditation: Researchers have come to the conclusion that meditation can help control blood pressure, decrease heart and respiratory rate, and increase blood flow. If you want to give meditation a shot, look for a type that feels natural – one that suits you and your lifestyle. Keep in mind that all forms of meditation require regular, daily practice over a long period of time before you notice considerable results. Try to meditate every day for 20 to 30 minutes to get into the habit.

5) Aromatherapy: Aromatherapy is used to treat anxiety and stress, among other things. Certain essential oils can help improve our mental state, help control emotions, and even energize or relax us. For stress relief, try lavender, citrus, or lemongrass scents. If you’re struggling with anxiety, try woodsy scents like sandalwood or cedar. If you need help sleeping or with meditation, try chamomile.

What are your go-to scents when you start feeling stressed?