3 ways to regulate your stress levels better

‘Stress’ describes both biological and psychological reactions triggered by perceiving environmental threats that demand immediate survival-oriented responses. Additionally, this automatic response helped ancestors survive numerous dangerous encounters by preparing their bodies to act swiftly and effectively. Consequently, stress reactions function as short-term solutions, enabling individuals to escape threatening situations by mobilising vital physical resources. Furthermore, encountering threats like snakes triggers faster breathing and heart rate, supplying oxygenated blood to muscles and brain efficiently. Ultimately, this stress-response prioritises survival by pausing digestion, suppressing immunity, and directing energy toward essential systems required for immediate action.

The Hidden Impact of Prolonged Stress on the Body

This natural stress response protects us from danger but can also create unnecessary strain when triggered excessively in non-threatening situations. Additionally, constantly anticipating harm, like fearing repeated encounters with snakes, prolongs stress responses and damages emotional wellbeing significantly. Consequently, remaining in an extended state of stress impacts growth, metabolism, circulation, reproduction, and immunity, alongside psychological health. Ultimately, misusing the stress-response for non-lethal worries stretches the body’s defences beyond purpose, causing long-term harm and imbalance.

What can we do about it?

Feeling stressed frequently drains energy and impacts wellbeing, leaving individuals vulnerable to helplessness and emotional exhaustion over time. However, recognising controllable factors allows people to regain agency, fostering resilience and improved confidence in navigating stressful circumstances. Consequently, developing practical strategies empowers individuals to manage stress effectively, restoring balance and strengthening both physical and mental health. Ultimately, awareness and proactive choices create opportunities for improved wellbeing, enhanced self-control, and a better overall quality of life. Tips that can help include:

I) Overcoming Obstacles To Relaxation by Building Awareness of Mind & Body

Realising when stress responses activate allows individuals to recognise physical symptoms like rapid heartbeat, racing thoughts, and stomach discomfort. Additionally, noticing these signs empowers people to acknowledge their body’s natural protective mechanisms without feeling overwhelmed unnecessarily. Consequently, identifying whether a stressor is truly life-threatening helps individuals respond more calmly and effectively. Furthermore, reminding yourself of safety in non-dangerous moments redirects energy toward regaining emotional balance quickly. Ultimately, cultivating awareness of prolonged stress responses enables healthier coping strategies and supports long-term wellbeing consistently.

II) Overcoming Obstacles To Relaxation Through Simple Daily Exercise

Since the stress response naturally prepares the body for action, exercise effectively releases built-up energy and reduces harmful stress hormones. Additionally, even short bursts of physical activity lasting five minutes can significantly impact overall mood and stress levels positively. Consequently, raising your heart rate helps break down stress hormones while boosting endorphin production for emotional balance. Furthermore, consistent exercise not only alleviates anxiety but also strengthens resilience against daily stressors and challenges. Ultimately, incorporating regular physical activity into routines provides an essential tool for maintaining mental health and relaxation.

III) Progressive Muscle Relaxation for Reducing Daily Stress

Best performed while sitting or lying down, this relaxation exercise promotes awareness of muscular tension effectively. Practising it regularly helps individuals identify specific muscles holding stress and consciously release unnecessary tension. Remember to avoid straining or tensing muscles to the point of pain or discomfort. Instead, focus only on gentle contractions that allow awareness without risking injury or additional stress. Close your eyes comfortably, letting distractions fade as you direct attention inwardly towards relaxation. Breathe in and out slowly, maintaining a natural rhythm that calms both body and mind. Ultimately, this mindful practice encourages relaxation, self-awareness, and improved emotional wellbeing through controlled breathing and gentle muscle release.

Final Thoughts

Ultimately, relaxation techniques like progressive muscle exercises can greatly reduce stress and improve emotional balance effectively. Additionally, focusing on specific body parts helps individuals release tension and enhance overall physical wellbeing naturally. Consequently, integrating mindful breathing alongside muscle relaxation fosters deeper awareness of both body and mind simultaneously. Furthermore, practising these methods consistently provides long-term benefits, supporting resilience and maintaining calmness during challenging situations daily. Importantly, adopting simple stress-relief strategies empowers individuals to regain control and create healthier, more balanced lifestyles.

Overcoming Obstacles To Relaxation: Written by Amber Tabone

Amber Tabone practices Gestalt Psychotherapy with individuals and couples at Willingness. While currently reading for a Master’s in Psychotherapy, she has developed an interest in working with relationships, gender, and sexuality thanks to her experience with families and domestic violence issues.

References

Charmandari, E., Tsigos, C., & Chrousos, G. (2005). Endocrinology of the Stress Response. Harvard University Annual Reviews. Retrieved 8 11, 2020, from https://www.researchgate.net/profile/George_Chrousos/publication/8023121_Endocrinology_of_the_stress_response/links/02e7e520a3bf0c3f8d000000/Endocrinology-of-the-stress-response.pdf

Rhen T, Cidlowski JA. (2005). Anti-inflammatory action of glucocorticoids-new mechanisms for old drugs. N Engl J Med 2005; 353:1711.

Soph. (2018). Ways to Relax. Retrieved from drsoph.com: https://drsoph.com/blog/2-foolproof-ways-to-relax