8 Emotional Stress Management Techniques

Holistic Health Bites: episode 17

emotional stress management techniques
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Stress is a part of life, but it’s dangerous and toxic at the levels we are experiencing today.  That’s why it’s important to learn emotional stress management techniques. These techniques can help you deal with stressful situations in a healthy way. They can help you calm down and relax, and they can also help you manage your emotions.

There are tons of different stress management techniques, and the best one for you depends on your personality and lifestyle. Some popular techniques include breathing exercises, meditation, yoga, and journaling.

Today I wanted to talk more about 8 additional modalities that aren’t always talked about.  Let’s dive in:

1-Listening to music, specifically binaural beats. 

Binaural beats are best listened to with headphones.  These are sounds that are played separately into each ear through headphones. When the two sounds are combined, they create a third sound that is said to influence your brain’s frequency. They can help you relax and focus, and they can also be used to help with stress relief, sleep problems, and headaches.  I use these a lot when I’m on a deadline, studying, or really need to concentrate.  You can also play these when you’re meditating, journaling, or doing breathing exercises.  You can find them on YouTube, many music streaming services, and of course you can buy albums.  There are tons of different types of binaural beats, so be sure to read the music descriptions to find out what that particular style is good for.

2-Sleep with a weighted blanket. 

A weighted blanket is a type of blanket that is filled with small weights. It is said to provide therapeutic benefits for people who suffer from anxiety, stress, or insomnia. The weight of the blanket helps to calm and relax the mind and body, and some people find it helps them sleep better at night.  There are varying weights available, so you need to do some research to figure out the best amount of weight for you.  If you go heavier than you’re comfortable with, it might not be helpful but rather feel somewhat smothering. 

3-Use essential oils.

Essential oils are amazing. 

They are natural extracts from plants that have been used for centuries for their therapeutic benefits. There are many different essential oils, and each one has its own unique properties. Some of the most popular essential oils for stress relief include lavender, chamomile, rose, and bergamot.

People often use essential oils in aromatherapy, where you inhale the scent of the essential oil to reap its benefits. You can also add a few drops of oil to your bathtub, or some oils you can massage directly into your skin. They can also be added to lotions, and other products. Just be sure to research your oil before ingest or use topically.  Some should not be taken orally, some need a carrier oil before using directly on your skin.  And some should not be used around pets. 

Essential oils have been found to be very beneficial for stress relief, helping to relax and manage emotions better. Definitely do some research on these products – find good quality oils, organic, and know how to properly use them.  I’ll drop a link to the brand that I use and love in the show notes.  (https://dv216.isrefer.com/go/VBO/andreanicholson/)

4-Exercise.

Exercise is a great way to relieve stress. It can help you burn off some of the energy that’s built up from stress, and it can also help to improve your mood.

There are many different types of exercise that can help relieve stress. Some people find that aerobic exercise, such as running or swimming, is the best way to relieve stress. Others find that strength training, pumping iron, helps to get that aggression out.  And still others will use yoga to stretch, strengthen, and breathe stress away.  One of my favorite ways to exercise out stress is kickboxing.  There’s just something about punching and kicking to really get tension out.

Be sure to listen to your body and select the right kind of exercise that you need at that time.  You may need something intense or you may need something calming. You don’t want to ADD to the stress of the situation, by overdoing it or by getting injured. And if you’re already wiped out, you don’t want to further deplete yourself.  Go easy if that’s the case.  If you’re doing a workout and it doesn’t seem to be helping, stop, take a break or try something else. 

Be sure to wear appropriate clothing and footwear, and drink plenty of water. And if you’re new to exercise, start slowly and build up gradually.

5-Let your emotions out – SCREAM, laugh, cry

This might mean screaming into a pillow, laughing until you cry, or crying until you feel relieved.

When we bottle up our emotions, they often just fester and become worse. But when we let them out, we can often start to feel better.

This isn’t always easy – it can be scary to expose our raw emotions to the world. But it can be really beneficial in the long run.

So if you’re feeling stressed, don’t be afraid to let your emotions out.

6-Tap into your creativity

It may sound funny, but doing art or other creative projects are tremendous for stress management. When we’re feeling stressed, it can be really helpful to tap into our creativity. This might mean painting, drawing, sculpting, writing, making music, dancing, cooking…anything that brings you joy!

This can bring relief, calmness, happiness, and joy. We can get our emotions out in a safe and healthy way, and we can often start to feel better.

Creative projects can also help us to focus on the present moment. When we’re focused on creating something new, we often can’t worry about the past or the future. This can be really helpful in times of stress.

You can also create with other people.  Join a group, take a class, or take on a project with a friend. This can bring a sense of community and connection.

So if you’re feeling stressed, don’t be afraid to tap into your creativity.

7-Tap into your passions and purpose

We often think out jobs need to be what we’re passionate about – or how we fulfill our purpose in life.  But we can have passions and purposes that aren’t income focused.  What is it that drives you?  What special gifts do you bring to the world?  What types of things do you just LOVE doing?

For example, one of my passions is helping people to feel better.  I do this in a lot of different ways – through my work as a holistic health consultant, but also through this podcast, writing articles and books, volunteering, traveling, and doing home projects with my husband.   

This can be really helpful in times of stress. When we’re focused on what’s important to us, we can’t worry as much about the things that are causing us stress. We can start to feel more at peace and more in control.

8-Do something for someone else

One of the BEST ways to get out of a stressed out funk is to do something nice for someone else.  Volunteer, shovel someone’s driveway of snow, mow their lawn, buy their coffee, help them carry something, offer to help them in an event.  You get the idea.

When you’re focused on doing good for others, you’re not stewing in your own stuff.  You can start to feel more at peace and more in control and free of the worry, anxiety, or pressure.

When we do something kind for someone else, they often feel loved and appreciated, but it can also be a real pick-me-up for YOU in times of stress.

So if you’re feeling stressed out, don’t be afraid to do something nice for someone else. It might not seem like it will make a big difference, but it can really brighten someone’s day – and it’s great for your own stress relief as well!

So there you have 8 additional ways to manage your emotional stress.


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