{"id":57407,"date":"2017-04-05T11:15:09","date_gmt":"2017-04-05T15:15:09","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=57407"},"modified":"2021-09-18T06:19:54","modified_gmt":"2021-09-18T10:19:54","slug":"de-stress-tips-mental-health-experts","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/lifestyle\/de-stress-tips-mental-health-experts\/","title":{"rendered":"What Mental Health Experts Do to De-Stress"},"content":{"rendered":"
\"What
Photo by\u00a0Drew Coffman<\/a><\/figcaption><\/figure>\n

Lurking around the corner, most people will find a ticking stress bomb. In fact, Americans rate their stress level<\/a> at 5.1 on a 10-point scale, higher than the 3.7 considered to be healthy, and the first significant increase in 10 years, according to the American Psychological Association\u2019s Stress in America survey<\/a>. So, you book a massage<\/a>, spend money on vacations<\/a> and download 10 meditations apps<\/a> to help eliminate stress from your life. But when you can\u2019t find your zen? It can leave you tense about being so tense.<\/p>\n

\u201cWhen we\u2019re stressed, we tend to shine a spotlight on the stressor itself, or on our reaction to that stressor, which only tends to magnify the response,\u201d says Dr. Justin Ross<\/a>, PsyD, a Denver-based psychologist.<\/p>\n

RELATED: <\/strong>5 Blissful Meditation Studios to Stop and Feel the Zen<\/a><\/p>\n

This holds true even for doctors in the mental health field. \u201cThe funny thing about stress is that it makes me want to do the exact opposite of what I know will make me feel better,\u201d says Dr. Samantha Boardman, MD, a psychiatrist and founder of Positive Prescription<\/a>. That might mean devouring a pint of ice cream or binge watching Big Little Lies<\/em>. \u201cThese indulgences masquerade as stress busters<\/a> but, as we all know, are ultimately stress amplifiers.\u201d<\/p>\n

To help you put a halt to the vicious stress cycle, we asked six mental health experts for their tried and true techniques for finding relaxation when they\u2019re overwhelmed. Steal their 11 strategies to feel more calm, almost instantly.<\/p>\n

RELATED: <\/strong>Hygge, Fika and How Getting Cozy Can Make You Happier<\/a><\/p>\n

11 Ways to De-Stress, According to Mental Health Experts<\/h2>\n

1. Get busy…in bed.<\/h3>\n

Need an excuse to twist the sheets? Sex can relieve stress, says Nicole Amesbury, psychotherapist and Head of Clinical Development for Talkspace<\/a>. \u201cThe newer research<\/a> shows that sex promotes\u00a0neurogenesis in the\u00a0hippocampal region\u00a0of the brain,\u201d she explains. \u201cThese new nerve cells are beneficial to the nervous\u00a0system and help in stress reduction, plus they\u00a0support our learning and memory.\u201d<\/p>\n

2. Find real-life, squeezable stress balls.<\/h3>\n

No, not those squishy tools that fit in the palm of your hand. We\u2019re talking about your pets. \u201cMy dogs, Panda and Schnitzel, are the ultimate stress balls. They are instant mood boosters<\/a>,\u201d says Dr. Boardman. And Dr. Marc Romano, PsyD, Director of Medical Services and Compliance at Delphi Behavioral Health<\/a>, also relies on his dog to decompress, particularly walking with her. \u201cFor some walks, I have a set route I will take, but for others I let my dog, Lola, take the lead,\u201d he says. \u201cI don\u2019t pull her in any direction, she gets to pull me.\u201d<\/p>\n

3. Concentrate on something small.<\/h3>\n

Dr. Ross\u2019 trick to winding down? He thinks about his little toe. \u201cYou probably haven’t spent much time in your life focusing on this part of your body, and that’s partly why it helps in moments when you’re stressed,\u201d he says. \u201cSimply shift your focus to the sensations you find in your small toe.\u201d Then take slow, deep breaths. You\u2019ll be surprised at how you feel afterward.<\/p>\n

RELATED: <\/strong>Single-Tasking: The Secret to Less Stress, More Productivity<\/a><\/p>\n

4. Spend time in nature.<\/h3>\n

When you feel your blood pressure and pulse rising, get up and go outside for a mental re-boot. \u201cSpending time outdoors is a great respite for an overactive mind,\u201d says Dr. Boardman. According to Kate Hanley, author of the new book, Stress Less<\/a><\/em> and founder of MsMindbody.com<\/a>, gazing off into the distance can literally change your perspective. \u201cOtherwise, you spend most of your time constantly looking about a foot and a half in front of you, most likely at your computer, which fatigues the eyes and makes your world seem metaphorically smaller than it is,\u201d she says. \u201cExtra points for kicking off your shoes, as having your bare feet on the Earth is especially energizing and grounding.\u201d<\/p>\n

5. Rock out.<\/h3>\n

Music can be a powerful way to chill out. Dr. Romano creates workout playlists and focuses on the lyrics. \u201cIt becomes a game where I try to figure out the words, which have eluded me for many years,\u201d he says. Hanley prefers singing, an activity research<\/a> has shown decreases levels of cortisone, the stress hormone<\/a>. \u201cI work from home so the only person I bother by doing it is my dog,\u201d she says. If you can\u2019t spontaneously burst into song at the office, try singing on your commute home. \u201cIt will help you shed the stress of the day so you can be more present in your off-hours,\u201d she says. Or, have a little karaoke session when you get home. The family can always join in on the fun.<\/p>\n

6. Discover a new hobby.<\/h3>\n

When Amesbury feels overwhelmed, she pulls out her camera. \u201cSeveral years ago a friend and I started making short films as a fun hobby to be creative and express ourselves. It’s the type of hobby<\/a> where you can get into a flow and your mind can rest from all other thoughts or worries,\u201d she says. \u201cChoose whatever activity you find pleasurable that allows you to be playful and unwind.\u201d It\u2019ll help you focus on the positive activity, instead of other business that\u2019s bothering you.<\/p>\n

RELATED: <\/strong>7 Products to Make Your Home Instantly Zen<\/a><\/p>\n

7. Consider someone else.<\/h3>\n

Sometimes you need some external inspiration to help you navigate your way through a stress storm<\/a>. \u201cWhenever I have to give a speech, I think to myself, \u2018What would Barbara Walters do right now?\u2019\u201d says Dr. Boardman. Next time you find yourself in a stress-inducing situation, try thinking of someone you admire and imagine what they\u2019d do in a similar situation. \u201cTapping into someone else\u2019s strength gives me the strength to make better choices and be the best version of myself,\u201d Dr. Boardman says.<\/p>\n

8. Breathe deep.<\/h3>\n

\u201cBreathing exercises are a quick and portable way to relax in the moment \u2014 whether you\u2019re commuting home or on a lunch break,\u201d says Marlynn Wei<\/a>, MD, psychiatrist, certified yoga and mindfulness teacher, and author of The Harvard Medical School Guide to Yoga<\/a><\/em>. She pairs breath work with a walking meditation<\/a>. \u201cI inhale gently through the nose for five steps, hold for five steps, and exhale through the nose for five steps,\u201d she says. Keep your breath steady and un-rushed, like you\u2019re sipping hot chocolate. You can also skip the breath-holding or, if you want a more calming practice, increase the exhalation count. \u201cAs long as you watch where you’re going, a walking breath meditation<\/a> is a nice, relaxing alternative to checking your phone when you’re walking in the city,\u201d she says.<\/p>\n

9. Let it go.<\/h3>\n

Sometimes it helps to break down your stressor into smaller pieces. \u201cI try to let go of the things that are out of my hands,\u201d says Dr. Boardman.\u00a0\u201cWhen I focus on what I can control I am better equipped to make choices that uphold my values and goals.\u201d For instance, her book deadline in April? Out of her control. What\u2019s in her control? Dedicating three hours each day to writing.<\/p>\n

RELATED: <\/strong>Boost Productivity with This Feng Shui Office Makeover<\/a><\/p>\n

10. Say thank you.<\/h3>\n

You know that gratitude can help you be happier<\/a>, but it can also help you de-stress, according to Dr. Ross. \u201cMentally connect to three things that you are grateful for in your life. They can be big things, such as family or owning a home. If you can connect to something you are grateful for related to the stressor, even better,\u201d he says. \u201cFor example, being grateful for the opportunity you have at work despite the mounting pressure of the current project or deadline.\u201d This helps you reframe the situation.<\/p>\n

11. Switch up your stance.<\/h3>\n

A simple way to get out of your own head? Change positions. When Hanley is stressed about work but can\u2019t take a break or go outside, she\u2019ll switch up her stance. \u201cBeing static is actually stressful to the body,\u201d she says. \u201cI\u2019ll stand up for a phone call and roll my foot on a tennis ball or do a quad stretch<\/a> or reach my arms above my head. All these things increase the flow of oxygen, which promotes clear thinking and helps ward off that creaky, stressed feeling.\u201d BRB, taking a stretch break<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Everyone experiences stress sometimes \u2014 even mental health experts. Steal their strategies to help you de-stress, no matter how overwhelmed you feel. <\/p>\n","protected":false},"author":41,"featured_media":57421,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[8,12,15],"tags":[187,173,282,341,360],"class_list":["post-57407","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-mental-health","category-stress","tag-happiness","tag-meditation","tag-stress","tag-tax1living-well","tag-tax2stress-management"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/57407","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=57407"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/57407\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/57421"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=57407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=57407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=57407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}