By Marnie Kunz

Try these 10 ways to de-stress now to combat the physical and mental ravages of stress. According to researchers, stress triggers many disorders and chronic health conditions, especially if the stress is severe and prolonged. Practicing stress-reducing techniques can help improve your physical and mental health.

Try some of these ways to de-stress now and use what works best for your to beat stress:

1. Listen to Music

Music is a universal stress reliever and a great way to let your emotions out. Turn on whatever suits your mood — whether it’s hip hop to pump you up for a workout or some soothing nature sounds to wind down and breathe after a long day, the wide range of music available to us is only a click away.

2. Move

Exercise offers a great stress relief. Even if you go for a slow trudge around the block, getting your heart pumping and your feet moving will also increase the endorphins that give you that happy, alive feeling. So next time you feel stressed out, lace up your shoes and go out for a run, walk, bike ride, or hike. Your body and mind will thank you for it.

3. Take a Bath

Bathing is an ancient ritual to heal sore, tired bodies and minds. Taking a warm, relaxing bath releases toxins from your body and helps settle your mind. You can customize your bath with your favorite soothing scents — such as lavender — and add candles and relaxing music or meditation. I like to soak in lavender-scented Epsom salt baths to soothe tired legs from long runs and also to relax. Unplug and unwind in your own bath getaway with your scents of choice.

4. Unplug

One thing we can probably all agree on is that the news has become very stressful. Besides giving us panic attacks and making us feel like the world is ending, reading or watching the news or even just social media scrolling on our phones is highly addictive and also raises our stress hormone levels of cortisol. The bright light from screens also keeps us awake at night, interfering with sleep. Take a 15-minute phone break when you get super stressed out, and set some boundaries by not checking your phone for at least an hour before bed and after waking up. You can set limits on your news checking or social media consumption to help your mental health. Learn more ways to de-stress from social media in our post on social media and mental health.

5. Meditate

Meditation is a great way to practice cutting through the constant chatter and repeating thoughts in our heads, especially during stressful times. I love using the free Healthy Minds app to meditate every day for short, guided meditations. Find out more about Healthy Minds and beginner-friendly meditation apps here.

6. Change Your Scenery

Self-Care Plan Template

Download

Get outside to mix up your scenery. So if you’re normally holed up working from home or at work, take even a short break for a lunchtime walk. This will help invigorate your mind and body and give you a break from the same scene. You can also change things up in your home or office by getting a new piece of art, printing one of your favorite photos and hanging it on the wall (I love my original prints from Marques Jackson Photography!), or making a collage or vision board to hang. Get creative and you’ll enjoy a more inspired setting.

7. Get Sweaty

Do a hard workout and you can sweat out your frustration. Feeling trapped? Upset with your family, job, or lack thereof? Blow off some steam with an intense workout and you’ll feel a great release. Even a short 10-minute workout can help you feel better and boost your fitness level. Join the Runstreet Wolf Pack membership if you need guidance and support on what exercises to do. The endorphins from an intense workout are sure to boost your mood.

8. Learn Something New

Learning something new is a great way to absorb your mind in something positive and get out of the rut of your body’s stress response. Sign up for an online class in an area you’d like to learn more about, try a new hobby, or choose from a wide array of courses on Coursera.

You can also get creative and make art. Try a new endeavor and make a collage with magazines, paint something on your wall, or write poetry. Your imagination is the only limit to what you can do.

9. Help Others

Sometimes a shift in thinking to focus on others and provide support to them when they are going through a difficult time can put the bigger picture into perspective. It can be a good time for rekindling your spiritual practice and focusing on compassion. With all that is going on in the world right now, it can be overwhelming and we feel helpless at times. But focus on how you can help someone or support an issue that matters to you. This can be as simple as sending a care package to your grandma in a nursing home, cooking dinner for your partner, or donating to a cause you care about. Focus on an issue or person that you would like to help and you’ll feel a shift from passive overwhelm to proactive living.

10. Shift Perspective

Stop and think about the future. In 10 years, how do you want to look back on how you’ve lived? How can your current challenges bring out your strength and action in the face of obstacles? It helps to look beyond today and focus on the bigger picture of your life. How have some of your biggest life challenges made you a better person? And what kind of person do you want to be remembered as during this time? Think and act accordingly.

If you feel completely overwhelmed and can’t seem to get out of feeling down or under the weather, seek professional help with therapy. You’ll be able to learn more tools to help you combat stress in your life and address potential mental health issues. I recommend Open Path Sliding Scale Therapy for affordable therapists, or check with your insurance provider to see who is covered for you.

What ways to de-stress now do you use in your life? Share your tips below or tag @Runstreet on Instagram to share your wellness journey and get cheered on. 😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.

10 Ways to De-stress Now