Everyone experiences varying degrees of stress at some stage in their lives. And we all have different relaxation techniques to help us manage the challenges life throws our way.
But when stress starts to get on top of you, it can negatively impact your health and enjoyment of life. The Australian Institute of Health and Welfare reported that more than half of Australians had experienced personal stress in 2020. If you’re one of these Aussies and are looking to reduce your stress, then you’ve come to the right place. “We spoke with nib foundation partner, Lifeline, about some tips and techniques you can start with today to help you lower your stress levels.”
But first, what is stress?
Stress is an internal response to challenging or new situations. When you experience stress, your body releases adrenaline and cortisol (the stress hormone). This means your stress can manifest physically (like increased heartrate) or mentally (like feeling anxious). Knowing your stress triggers and how you can respond to it can help you navigate stressful situations.
How to stress less in five days
Over the next five days, try putting each of these steps into practice. You can also record how they affect your overall mood and anxiety with each passing day.
Day 1: Practice relaxing
If you’re feeling overwhelmed or unsure where to start, grounding techniques like the five senses method can help bring you back to the present moment. This simple exercise guides you to notice five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste, easing intense emotions and calming racing thoughts.
Another helpful tool is box breathing, a controlled breathing technique where you inhale, hold, exhale, and hold again for equal counts, usually four seconds each, to promote relaxation and reduce stress.
Day 2: Identify your stressors
Make a list of things that leave you emotionally drained, like big parties or too much work. Once you have identified your stressors, connect each event with one or two ways to reduce the stress. For example, if big parties drain you, maybe step outside for a quick break or set a time limit for how long you stay. If work feels overwhelming, try breaking it into smaller chunks and take short breaks in between.
Next time you’re in a stressful spot, try out these simple tricks to help you feel a bit more in control.
Day 3: Think positively and prioritise self-care
Take a moment to notice any negative thoughts and gently turn them into positive ones. For example, change “I can’t do this” to “This is a chance for me to learn and grow.”
Along with positive thinking, make self-care a priority. This could mean setting up a self-care box filled with things that help you relax, like a favourite book or calming scents. Simple activities like journaling, listening to soothing music or even tending to your plants can also help reduce stress.
If you want extra support, Lifeline’s resources offer great tools and self-care ideas to help you build healthy habits for your mental wellbeing.
Day 4: Cut back on caffeine and alcohol
Sometimes a drink or two feels like the best way to get through a tough time. But this is only a temporary fix. Drinking can cause more problems for your physical and mental health later on. It’s a good idea to moderate your alcohol intake or try a healthier alcohol-free alternative.
The same goes for caffeine. It can help you power through a busy day, but it can also make anxiety worse, leaving you feeling more on edge and disrupting your sleep.
You don’t have to quit alcohol or caffeine completely. Just cutting back or taking breaks can help you feel better. Switching to herbal tea or having a few alcohol-free nights can make a big difference. It’s all about finding what works best for you and your body.
Day 5: Perform small acts of kindness and connect with others
Try doing something for someone else. Performing five kind acts a week has been shown to give a boost to your psychological wellbeing? Giving not only makes you feel good about yourself, but also improves your connection with others.
Remember, you’re a work in progress!
Managing stress is a constant skill you’re working on, and some days will be better than others. But if stress is getting the better of you, you should chat with your GP in-person or via telehealth. They can offer tailored advice on what you can do to better manage your stress.
You can also access self-help tools and resources from our nib foundation partner, Lifeline Support Toolkit, which offers practical guidance for managing stress and mental health.
And remember, if you or someone you know needs help please call:
Lifeline 13 11 14
Beyond Blue 1300 22 4636
Kids Helpline 1800 55 1800
The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.
