Stress is destructive. Bruggemeyer’s Osteopathic Practice knows this can be just as damaging as an accident or injury.

When left untreated, psychological stress can result in very real physical ailments. For 27 years, the clinic has seen this firsthand. Patients will often visit Bruggemeyer’s Osteopathic Practice complaining of shoulder discomfort, lower back pain, or headaches. In many cases, stress is the leading culprit.

Fortunately, Bruggemeyer’s Osteopathic Practice specializes in holistic treatment, alleviating symptoms but also the source of pain. To help, their experts share seven ways to reduce stress levels in their patient’s daily lives.

Take a breath

Take a breather while you take a break. As easy as it sounds, breathing exercises are one of the best relaxation techniques. The goal is to eliminate distractions in order to calm your mind. To achieve this, sit or lay in a quiet place while taking slow, deliberate breaths. Bruggemeyer’s Osteopathic Practice recommends inhaling and exhaling for several seconds each. Repeat for several rounds, feeling your abdomen rise and fall. Oils and other aromatherapy can also enhance the vibe. Citrus and lavender are ideal scents for decreasing anxiety.

Release tension

Stress affects more than just your mind. Expel it from your physical body as well. While lying on a soft surface, practice progressive muscle relaxation. Simply tighten one part of the body at a time and then slowly relax these same muscles. This releases physical tension. 

Get up and move

Exercise is also therapeutic. Any physical activity, like walking or yoga, can put the mind at ease. This promotes a variety of advantages for health and wellness. Any moderate to high-intensity activity is beneficial. But, the endorphins released during exercise instantly improve your mood. In addition, the exertion spent during exercise is restorative and allows sleep and rest to come more easily.

Grab a snack

Find something to munch on. Satisfy your sweet tooth while you de-stress. Dark chocolate minimizes anxiety and boosts overall brain health. Honey serves a similar role. Mangos are another strong choice. Oddly enough, this fruit contains a similar compound to one found in lavender. If you clench your jaw or grind your teeth, Bruggemeyer’s Osteopathic Practice encourages you to try some chewing gum too.

Pour a drink

But not the one you may think. Although many like to relax with a glass of wine after a hard day, sip on some tea instead. Any herbal tonic is packed with chemicals that curb the body’s response to stress. Pro tip: Add a spoonful of honey for an added bonus.

Write it out

Express your feelings. Purging your thoughts, even if it’s on paper, will enable you to relax better. Keep a notebook or journal to jot down anything that’s bothering you. It’s about self-expression. Don’t concern yourself with spelling and grammar. Touch the pen to the pad and just let your feelings flow.

Draw a bath

Wash away the day’s issues with a warm bath or shower. A soak in the tub is a great opportunity for some peace, quiet, and some much-needed “me time.” Like your breathing exercises, incorporate scents, candles, and bath bombs to really improve the experience.