Stress Relief for Busy People

Increasingly, stress seems to have become an inseparable part of modern life. Current events (particularly concerns about money and the economy), combined with the demands of work, relationships, and family have all contributed to driving up stress levels around the nation—if not the world. 

Although we experience stress primarily as a feeling, prolonged exposure to negative stress can have major repercussions for our health and well-being. Chronic stress can contribute to health problems such as high blood pressure, heart disease, headaches, and more. Similarly, the effects of stress on mental health include increased likelihood of depression and anxiety. According to the American Institute of Stress, "We are facing a national mental health crisis that could yield serious health and social consequences for years to come." 

The Problem With Most Stress Relief Advice

Of course, there's no shortage of stress management techniques to be found on the internet, in books, or from well-meaning friends and family members. However, many of the most commonly recycled stress relief strategies contain an inherent Catch-22. Namely, they require substantial amounts of time (or money)—something that many stressed people don't tend to have a lot of. 

That leaves busy people in a bit of a lurch. After all, it can be difficult to schedule a vacation or a spa day in the midst of the daily grind of getting the kids to school, staying on top of work, and still finding time for essentials like errands and other commitments. And yet, not making time for habits to improve mental health can further compound the deleterious effects of stress. 

Ways To Manage Stress That Won't Take All Day

Figuring out how to improve your mental health while still getting everything done isn't impossible, but it does take a little bit of creativity. Here, we've compiled a list of techniques that will help you relieve stress without eating up too much of your time:

• Exercise. There's an overwhelming amount of scientific evidence indicating that physical activity is one of the most effective ways to combat stress. Exercise reduces the level of stress hormones (namely, adrenaline and cortisol) while also releasing endorphins (which are known for having mood-boosting properties).
  
  Further, working out doesn't have to mean committing to spending hours a day at the gym. Consider working with a personal trainer (such as those at the J!) to come up with a quick at-home routine that requires little to no equipment, but still gets your heart rate up. If that's not feasible, consider going for a quick walk over your lunch break (preferably outside). Even the busiest people can usually steal five or ten minutes here and there.
  
  
• Breathing Exercises. Most of us don't pay much (if any) attention to our breathing throughout the day. However, evidence suggests that cultivating awareness of and control over our breath can help moderate our stress levels. Best of all, breathing exercises can be done while sitting at your desk, waiting in the pickup line at your kid's school, or even as you're walking around the grocery store.
  
  To start with, bring your attention to the rhythm of your breath. Practice taking longer, deeper inhales and exhales. Even simply that will likely produce results. For a more advanced technique, try 4-7-8 breathing, where you inhale for a count of four, hold your breath for a count of seven, and exhale for a count of eight. Note that those intervals might not be feasible for everyone, and that's okay. Feel free to change up the length of your counts, just so long as your exhale is longer than your inhale and you're holding it for at least a few seconds between.
  
  
• Cut Back on Stressors. When you're feeling stressed, it's a good idea to do some evaluating and try to eliminate any stressful circumstances. That might mean setting boundaries with difficult people, saying no to unnecessary commitments, or making an effort not to bring your work home with you.
  
  Of course, sometimes changing your circumstances isn't always an option. When that's the case, focus on the small lifestyle factors that are within your control. That might mean reducing your intake of substances like tobacco/nicotine and alcohol. While these things might make you feel better in the short term, experts agree that they tend to have an overall negative impact on your stress and mental health. Other possibilities for reducing stress include cultivating healthy sleep habits and maintaining a nutritious diet.
  
  
• Connect With Others. Social support can go a long way toward helping alleviate stress. Whether it's calling a friend or family member during your commute or just taking a few minutes to relax with your partner at the end of the day (without talking about bills or kids), making time for meaningful connection in your relationships is an essential part of maintaining your overall mental health. 

The J is a vibrant, inclusive community center with offerings for members of all ages, backgrounds, and faiths. Members enjoy access to our well-equipped fitness center, indoor and outdoor pools, and group exercise classes, while children and teens benefit from a variety of programs from preschool and early childhood care to after-school care and summer camp. Whatever you're looking for, we've got something for you. Contact us today to discuss joining with a membership, or consider donating to support our programs!