Stress is everywhere. It can be found in many different forms, shapes, and sizes, and impacts people in varying ways. Some are fully capable and even experts in dealing with the effects of stress. Others aren’t. However, it’s not for a lack of resilience. Rather, it’s the scale of the physical and mental strain placed on us by chronic stress that alters our ability to cope.

Stress isn’t just sitting in traffic or being late for a meeting. It’s not rushing towards a deadline for a paper or preparing for an audit; It’s so much more than that. While these helpful tips may not eliminate your stress entirely, following the majority of them should help alleviate the symptoms.

10 habits to help reduce stress in 2022

1. Create a routine and stick to it.

It might seem simple and meaningless, but a routine can make or break your mental health. Whether it’s setting a regular waking time, bed time or consistent breaks throughout the day, having a routine adds structure. It doesn’t have to follow any specific guidelines, just as long as it works for you and your lifestyle.

An example of a healthy routine could look like any of those presented in this article.

2. Think about what makes you happy.

What sets your soul on fire? What makes your heart sing? Spending time doing the things that we love and with the people we adore boost our endorphins. And what happens when our endorphins are raised? We feel happy.

Do more of what makes you happy this new year. Talk about it, write about it, shout about it! And make time for it, above all else.

3. Increase your physical activity.

When I’m stressed out I tend to take the phrase ‘walk it off’ a little too literally. I’ll put on my headphones, power up Spotify and walk for hours if no one stops me. Not great for a recovering anorexic, but wonderful to help blow off some steam. Exercise, no matter how gentle, can often work wonders for our mental health. It’s not prescribed by doctors for nothing, you know? There is science behind it! 

Exercise works as a natural antidepressant in that it releases endorphins, helps to distract an overactive mind and can work as an amazing way to boost Vitamin D intake if exercising outside.

If you’re not much of a walker and prefer the atmosphere of weight lifting, then you’re in luck. I’ve often found myself hitting the weight bench or the squat rack as a way to work off my anger and aggression. Got a punching bag? Imagine your boss's face and work up a sweat!

4. Get outdoors more.

As briefly mentioned, spending time outdoors is a great way to improve our uptake of vitamin D which is essentially for our mental health. Furthermore, nature is another natural antidepressant and reduces feelings of anger, aggression, stress, anxiety and even fear. Instead, the tranquillity of a forest or mountain range replaces these with pleasant feelings.

5. Celebrate all your accomplishments!

Too often we can get caught up in the big accomplishments. Graduating, getting a job, buying a house, getting married, having a baby, or even starting your own business. While all these things are wonderful, they aren’t the be and end-all. You can and should take the time to celebrate your small accomplishments too. Like that time you got out of bed when you really didn’t want to. Or walking to a cafe when you could easily have eaten crisps for lunch. We accomplish so many small things every day that we simply let pass.

6. Make time to spend with people and animals.

Set aside time to spend with your inner circle and your support animals. Spending time with those that we love can help reduce feelings of loneliness, depression and anxiety, and can be a great source when we’re struggling. Even if they don’t talk back, as our animals often don’t, even their presence can make us feel better.

7. Forget trying to be perfect.

Perfectionism can often be damaging in that it drives us to the extreme. Being a perfectionist is thought to be a key trait in the development of anorexia after all, and look where that got me! The key is to try not to obsess and just allow things to be as they are. It’s so damn hard, especially when it comes to work or school, but obsessing only drives us to the brink of insanity, and into the feelings of ‘I’m not good enough, I’m a fake.’

8. Reduce time spent on social media.

Social media has a lasting effect on our mental health and studies have shown that those who are always online are at a greater risk of issues such as depression and anxiety. Looking at the news of today, it’s no wonder that so many of us are choosing to step away from Twitter and Facebook on a more regular basis. All platforms, news websites, emails etc play a huge part in creating and sustaining our own insecurities, anxieties and inner struggles. By taking time away from social media, we’re better able to separate ourselves from those and the things we constantly see online.

9. Choose kindness.

Not surprisingly, kindness increases our level of happiness, acceptance and reduces the feeling of isolation. When people are kind to us, or when we’re kind to others, it’s met with a deep sense of joy. Helping others through kindness, no matter how simple, makes us feel good too!

To make things a little further, kindness in its simplest form makes the world a better place. How many times has someone said or done something nice for you, and left you feeling gratitude towards them? It makes you feel like there is some goodness in the world, and can even encourage you to go out and do some good of your own.

 

9. Say NO more.

Don’t be afraid of your voice or of your ability to say NO. I’ve had issues with standing up to myself for years, however it was only as I became an adult that I realised it was an issue. It’s caused me to spend hours worrying about meetings and it’s even meant I’ve been the victim of many toxic friendships.

10. Stop caring about what people think!

“Their opinions DON’T pay your bills, honey.“

While we might hear this all the time, it’s easier said than done. So much of our self-worth is based on the opinion of others. But it’s not our fault. Rather, it’s how we’ve been brought up by the world, and generations of people doing the exact same thing. The only way to combat this is to practice the art of “not giving a toss!“.

_

Chloe Quinn is a mental health and wellness blogger from Northern Ireland. Her writing often focuses on eating disorders, anxiety, self-care, and post-traumatic growth among other things. Catch her blog here: http://www.nyxiesnook.com