1. Try Progressive Relaxation All the way from fingers to toes - tense and then release each muscle group in the body (lower arm, upper arm, chest, back and abdominals, etc.). Once the body is relaxed, the mind will be soon to follow!
2. Breathe Deep Taking a deep breath has been shown to lower cortisol levels, which can help reduce stress and anxiety. Studies suggest deep breathing can also cause a temporary drop in blood pressure.
3. Spark Some Scents Studies suggest aromatherapy can be a good way to relieve stress. Give Lavender a try! Scientific evidence suggests that aromatherapy with lavender may slow the activity of the nervous system, improve sleep quality, promote relaxation, and lift mood in people suffering from sleep disorders.
4. Laugh It Off Laughter can reduce the physical effects of stress (like fatigue) on the body. Look for a laughter workshop in your area. They are out there!
5. Drink Tea One study found that drinking black tea leads to lower post-stress cortisol levels and greater feelings of relaxation.
6. Exercise That post-exercise endorphin rush is one way to sharply cut stress. Endorphins are often classified to be the happy hormones. Any form of physical activity leads to the release of these feel good neurotransmitters. The increase in endorphins in your body leads to a feeling of euphoria, modulation of appetite, the release of different sex hormones and an enhancement of immune response. This helps combat the negative effects of stress.
7. Listen To Music Research points to multiple ways in which music can help relieve stress, from triggering biochemical stress reducers to assisting in treating stress associated with medical procedures.
According to a group of fancy Oxford University scientists, listening to the third movement of Beethoven's No. 9 might actually lower your blood pressure and help fight heart disease. In real life. Isn’t this surprising??
"Professor Sleight explained some composers, including Verdi, seemed to have managed to mirror the natural rise and fall of blood pressure in the human body. Verdi may well have been a physiologist,' he said, 'he hit on this ten-second rhythm in blood pressure and you can see it in his music.'" — Elizabeth Davis, Classic FM
Liz Birch is a licensed Marriage & Family Therapist and certified Master Hypnotist who provides psychotherapy and hypnotherapy services at her office in Tustin, CA. Her areas of expertise are in communications, relationships, marriage strengthening, stress reduction, depression, trauma, anxiety, anger, personal growth and ptsd. Her website address is LizBirchTherapist.com.
Therapy in Orange County, California ~
I'm a licensed Psychotherapist and certified Master Hypnotist who works with adults looking to reduce anxiety, depression and stress as a result of every day life and traumas. Work can also be done on breaking specific habits.
If you have questions
about my services please reach
out to me at
Liz Birch, LMFT, CHt
238 W. Main Street, Suite 101
Tustin, CA 92780
(in Stevens Square)
The information provided through this website is for informational purposes only.
This information is not intended to and does not create a therapist-client relationship.
@2022 Liz Birch, LMFT, CHt Licensed Marriage & Family Therapist CA Lic.#40999 Orange County, CA