Most people are aware of the stress in their lives from work, caring for a family, responsibilities and high-pressure situations. You probably know that chronic stress can cause a number of health problems, from loss of sleep to heart disease and diabetes. 

There’s always something more to learn about the ways stress can impact your behavior, your mental health and physical well-being. Perhaps the most important thing to learn about this year for Stress Awareness Month is stress reduction practices and coping skills. 

Stress Awareness Month is in April, but anytime is a good time to start new habits for stress management. Keep reading for seven tools that can help you.

7 tools to reset during Stress Awareness Month

Stress builds up over time, especially if you’re not really managing it effectively. Consider when you feel most stressed during the average week. Is it in anticipation of something, or is it in the middle of certain situations? 

Identify some times in your schedule when you might benefit from some stress relief. Then try some different techniques and see what you like. 

It’s good to have a tool kit with some variety and a clear plan for how you’ll handle specific challenges. You might practice breathing exercises a few times during your work day and walk your dog when you get home to blow off some steam. 

Maybe you work in some deep relaxation once a week in the form of a hot bath or a longer meditation session. There is no right or wrong approach, only the one that works best for you. 

Try using the following seven tools to reduce your stress level:

• Mindfulness-based stress reduction (MBSR) 

MBSR is an evidence-based approach to reducing stress that was developed in a hospital setting. You can read the book about it by creator Dr. Jon Kabat-Zinn, which is called “Full-Catastrophe Living.” You can also find meditation podcasts and podcasts on applying MBSR to your life.  

• Tension & Trauma Releasing Exercises (TRE®) 

Have you ever gotten so mad that you stomped your feet or threw something — and it actually made you feel better? You can calm your nervous system through movements like shaking your body and stomping. 

That’s the basis of Tension & Trauma Releasing Exercises. You can start by shaking one part of your body like your arm or your leg for about 30 seconds. Or you can search for guides on more elaborate techniques.

• Breathing exercises 

Breathing exercises are a simple way to bring your stress level down a notch, and you can do them virtually anytime, anywhere. 

Try box breathing, for example: Count to four while you take a deep breath in. Then hold your breath for another count of four. Exhale for four and wait four beats before starting again.

• Online learning resources 

The American Heart Association, NAMI and other organizations have resources where you can learn all about stress and stress management. Try searching for resources that are specific to your gender or your age group.

• Online assessments 

The American Institute of Stress has some online assessments you can take to get a handle on your stress and get customized stress management tips. They should be used as educational tools, not diagnostic instruments. 

• Stress relief apps 

There’s an app for almost everything, including stress reduction. Some are focused on relaxation and mindfulness techniques, and some help you manage your thoughts and feelings. 

Some apps have free content, while others are subscription-based. Apps like Sanvello may be covered by your insurance.

• Yoga 

Yoga has been shown to reduce stress in clinical trials, especially hatha yoga. This practice focuses on slower movements and static poses, so it’s very relaxing. 

You don’t really need a mat or any equipment to try it at home. Search for free yoga videos on YouTube. You can find quick 10-minute practices or hourlong sessions. 

Make stress management a part of your regular routine with Lightfully

It can take a while to get a new habit started. If making a whole stress management strategy seems like too much, choose one thing to start with and see if you can stick to it. Set a reminder on your phone or stick a note to your bathroom mirror so you don’t forget. Once you start to notice results, you’ll look forward to your de-stressing activities. 

Our lives are constantly changing, and it can be hard to know when a stressful situation is around the corner. Do some reflection on the sources of stress in your life and how you can minimize them. Maybe you’ll find you need to set some new boundaries or work on enforcing them. 

Talk with your friends and loved ones about what you’re doing to manage your stress level. If you feel comfortable, share some of your triggers and signs that you’re feeling stressed. Ask them to check in when they notice your stress level rising and talk about ways they can help.

At Lightfully, stress management is a part of each person’s individualized treatment plan. We get to know our clients as people first so we can provide personalized and effective treatment. Then we help them build proactive strategies to regulate their thoughts, feelings, emotions and relationships.

Chronic, unmanaged stress can contribute to all kinds of mental health conditions, such as generalized anxiety disorder. If you’re ever exploring higher levels of treatment, please contact us. We can help you create your go-to plan for long-term stress management.