5 ways to relieve stress

Think of a stressful event – an extra demanding day at work, an argument at home, the kids driving you up the wall, a tight deadline. How do you make yourself feel better?

If you answered pouring a large glass of wine, or breaking out the chips or chocolate, chances are you’re one of the many people who reach for comfort food or drink when life gets stressful.

If you're reaching for an alcoholic drink to try to relax when you’re feeling anxious or distressed, here’s five simple, stress-reducing techniques that you could try:

Sweat it out

Many research studies have shown that exercise is beneficial for our mental health in a number of ways.  Research shows that people who exercise regularly have better mental health – think of that ‘runner’s high’ feeling we get just after we finish a workout.

It doesn’t have to be intense, sweat-inducing exercise either. Studies have reported positive effects from light and moderate intensity exercise too. So, if you’re tempted to head straight to the couch with a glass in hand after a physically demanding day, try a quick lap or two of the block or our beginner bedtime yoga routine if you need to calm your mind before bed.

 READ MORE: Managing negative thinking before bed

Hit the pause button

When we’re stressed and anxious, we tend to take smaller breaths, which can in turn prolong the feeling of anxiety.

Take a moment to focus on your breathing. Breathe in through your nose, fill up your abdomen, hold it for a few seconds and breathe out through your mouth. As you repeat this pattern start relaxing your tensed muscles, your clenched jaw and hunched shoulders – become aware of where you’re holding your tension and let go.

READ MORE: The good mood diet

Take it outside

Studies show that an improvement in mental health is associated with “living near, recreating in and feeling psychologically connected to the natural world”. ^#

Whether it’s a hike, swim or outdoor yoga class, enjoy some time outdoors with the added goodness of fresh air, natural light and nature. If the weather allows, pottering in the garden or riding your bike to work is also a great way to get out and about.

READ MORE: Can exercise improve your mental health?

Break it down

Feeling overwhelmed? Forget the finish line – break down the task at hand into bite size pieces and focus only on completing each step, one at a time.

 READ MORE: 7 tips to boost your mental health

Flip your self-talk

When you’ve had a demanding day, it’s easy to believe negative self-talk about your abilities. Interrupt the internal barrage and focus on your strengths instead. Make a list of all the things you are good at, and all the things you are grateful for. It helps put all your stresses back into perspective. You can try to put a stop to negative self-talk by being aware of it and by attempting to challenge and replace those thoughts with positive ones.

READ MORE: How to create a gratitude ritual

Where and how can I access support?

If you are experiencing a mental health issue, a good place to start the discussion about getting help is with your GP. Members with health insurance can also chat to a mental health professional² over the phone or online at no extra cost¹ to discuss any mental health questions and get guidance on what to do next. That’s support that never sleeps, available 24 hours a day, 7 days a week. Learn more about 24/7 Medibank Mental Health Support here.

If you, or someone you know, need immediate support or medical assistance, contact  000  in an emergency or Lifeline on 13 11 14.

For more tips and information on how to take care of your mental health, visit:

• Beyond Blue 
• Black Dog Institute
• SANE Australia
• Headspace