3 Effective Ways to Reduce Stress and Live Emotionally Freer
3 Effective Ways to Reduce Stress and Live Emotionally Freer
Recognize and Address Physical Stress
Start by tuning into your body. Notice where stress manifests physically. Is it in your stomach? Does it show up as headaches, nausea, or changes in appetite? Realign with your healthy eating goals. Move your body throughout the day by giving yourself time to breathe and appreciate something beautiful—a flower, the sky. Simple actions like these can significantly reduce stress and improve your overall well-being.
Understand Your Mental Processing of Stress
Be curious about how your mind is processing stress. Our thoughts often reflect our emotional state. If your thoughts are intense, what emotions might you be wrestling with? Name the emotion and form a sentence that explains why you feel this way. If you find yourself ruminating, especially at night, try to identify the worries or fears driving this rumination. Determine what is real about these worries and what might be exaggerated. Write down your worries and stressors, then place these lists out of sight as a symbolic act of setting them aside to focus on self-care.
Engage in Spiritual Practices
Spiritual practices can be powerful tools for stress relief. Sometimes, we need to let go and trust in a higher power. Check if your purpose and values align with your worries. Seek help through prayer and meditation. Mindfulness is well-researched and a great practice that clears the mind, enhances faith, and lowers the body's stress response. Aim for 10 minutes of mindfulness twice a day, or 5 minutes four days a week to achieve a dosage that fosters calm.
Seek Professional Support
Consider seeking support through therapy. Whether short-term or long-term, a licensed, professional therapist can help you identify the source of your worries, provide emotional support, and assist you in taking steps to combat stress in the long run.
Hi! I’m Regina Chow Trammel, PhD, LCSW. With over 15 years of experience as a psychotherapist, I have successfully treated hundreds of clients. I am licensed in both California and Illinois, offering tele-therapy as well as limited in-person therapy. Explore this site for more information on rates and specialties by viewing the tabs or headers above.
By incorporating these strategies into your life, you can reduce stress and live more emotionally free. Remember, while a completely stress-free life isn't promised, these steps can help you manage stress more effectively.
Text me, Regina Chow Trammel, PhD, LCSW to set up a free consultation- 626-765-7602