10 Quick and Simple Rituals to Overcome Stress and Improve Stress Management

Shoulders hunched up to your ears, neck stiff and jaw clenched tight. Sound familiar?

When we are stressed, our body activates our “fight or flight response” and releases hormones like adrenaline and cortisol. Your heart beats faster, and your breathing speeds up. These physiological changes often lead to headaches and tense muscles, which are the last things we need on a busy day.

I knew this all too well, and I often didn’t recognize the physical signs of stress in time, so I just kept pushing on. Therefore, I began to look for rituals that would help me deal with stress at the beginning and learn to relax more. I often can’t do much about the external stress factors themselves, but I can choose how I react to them.

a guy who seems very tired

10 rituals to relieve stress

1. Invigorating morning routine

I get up at 5 a.m. every day and spend the first hour doing a mix of different morning rituals. I love to stand barefoot under a tree in the dewy grass and watch the sun come up, or simply enjoy a hot cup of peppermint tea. Afterwards, I feel focused and ready to start my day. Discover what works for you and helps you find your center and improve your stress management. Morning is the best time for it!

2. Mini-rituals throughout the day

Rituals help us to reach a relaxed state faster. I like to listen to music in the Schumann frequency (7.83 Hz), which has a relaxing effect on my entire body. I always carry a small bottle of mint oil in my pocket, which I rub on my hands several times a day. It helps me to breathe easier, and the aroma is pleasing to my senses. The blue, 3-minute hourglass on my desk reminds me to take short breaks regularly, breathe deeply and relax my shoulders.

A woman is sitting on her bed, reading a book and drinking a hot cup of tea.

3. Get in touch with yourself

If you feel your stress levels rising, try listening to your body. What does it need at the moment? It often helps to tap your chest, stomach and back, massage your fingers and joints or rub your hands together vigorously. Try to always stand with both feet planted squarely on the ground, which gives you a sense of stability. We are used to acting according to what we think and have forgotten how to listen to our body, which knows what is truly good for us.

4. Shake your body to relieve stress

Really let off some steam, feel your muscles and relieve your stress. I am a big fan of shaking. Yes, shaking. I learned it from watching my dog who shakes his body whenever he experiences anything stressful or unpleasant. And so I shake my whole body for five minutes in the morning (preferably to music), which is very liberating and helps relieve stress.

5. The power of sound

Certain frequencies can relax our body and help us deal with stress. I have created my own special playlist for this with binaural beats (which I listen to preferably with headphones). This is a brainwave entrainment technology that can quickly put us into a kind of meditative state. Alpha waves are especially good for lowering stress levels. Neuroscientists from the UK have put together a list of the ten most relaxing songs to reduce stress and anxiety. You can find the entire list on Spotify.

Lots of people doing yoga together

6. Breathe. Breathe. Breathe.

Sounds so simple and yet we have forgotten how to breathe deeply from the abdomen. Place your hand on the lower abdomen and take a few deep breaths through your nose and exhale through your mouth. Sighing audibly as you exhale can help relieve even more tension. Perhaps you have heard of the alternate nostril breathing technique, in which you inhale through one nostril and exhale through the other. This has a harmonizing effect on your entire system and is a great stress management strategy.

7. Eating can be stressful

Down another coffee or eat something sweet for an energy boost? Unfortunately, this strategy can backfire because caffeine and sugar further increase our stress levels. How about drinking a decaffeinated coffee or a hot cup of chamomile tea? Doesn’t sound as sexy, but it can help you and tastes just as good as the leaded variety 🙂

8. Delicious nerve food

Choose foods that strengthen your nerves. Good choices include a handful of nuts, a banana, a yogurt or a piece of dark chocolate. Avocados and small pieces of ginger to suck on are also excellent for your nerves.

a handful of nuts

9. With all your senses

How do you listen with all your senses? Place your feet flat on the floor, hip-width apart, and concentrate on the following: What am I seeing? What am I hearing? Can I smell or taste something? What do my hands feel like? This simple technique can lower your stress levels within seconds and train your ability to focus your attention.

10. Write your stress away

I always keep a small notebook on me because writing helps to relieve stress. Freewriting consists of you setting a timer and then just writing down whatever comes to mind. If you can’t think of anything, then write down that you can’t think of anything. 5 minutes of freewriting can clear your head and relax you.

These rituals support me and guide me during stressful times. Perhaps some of them are right up your alley, or others you can adapt a little to suit you better. It is fascinating and rewarding to learn how different and yet similar we all are. The whole point is simply finding out what works best for us.  

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Vera Schwaiger

Vera studied dietetics & psychotherapy. She lives her life according to what Einstein once said: "Life is like riding a bicycle. To keep your balance, you must keep moving." View all posts by Vera Schwaiger »