Managing Stress
Stress is a fact of life and a necessary part of us. Your response to external pressure plays out as both emotional and physical strain. It is one way your body speaks to you; it can motivate you to achieve things, make you anxious or weigh you down, keeping you from doing much. Stress caused by loss, serious illness, loneliness, conflict, and financial strain can be a natural part of life. When you have these experiences, you may feel overwhelmed and pushed to your limits. When this happens, your brain responds to protect you from perceived danger.
Although a normal part of life, if you feel down or anxious for long periods, or if stress starts affecting your home and work life, you should speak with a health professional. Many strategies help manage stress, like exercise, therapy, meditation, etc.
Meanwhile, there are things you can do to manage stress before it becomes overwhelming and detrimental to your health. These tips will assist you in reducing stress:
- Maintain a positive outlook on life
- Accept that some things are beyond your control
- Be less aggressive, and more assertive. Instead of flaring up, becoming defensive, or passive, express your feelings, opinions, or beliefs
- Learn how to better manage your time
- Set appropriate boundaries and decline requests that would cause you undue stress
- Create time for your interests and hobbies
- Avoid alcohol, drugs, or compulsive behaviors to relieve stress. These substances can cause your body to become even more stressed
- Seek social support by spending enough time with the people you care about
Considering that there are lots more, you can do to curtail stress; you can also make these lifestyle changes:
Exercise
Physical activity can effectively help you sleep better. Better sleep also translates to better stress management. Doctors aren't sure why, but people who exercise more have better deep "slow-wave" sleep, renewing the body and brain. Avoid working out around bedtime, as it can cause sleep disruption in some people.
Exercise also improves your mood. Part of the reason could be that it causes your body to release various hormones such as endorphins and endocannabinoids, which help you block pain, sleep better, and relax. Endocannabinoids are believed to be responsible for the euphoric feeling, or "runner's high," that some people get after long runs.
People who exercise are less anxious and have a more positive outlook. When your body is in good shape, your mind usually follows. These stress-relieving exercises will help you relax:
- Running
- Swimming
- Dancing
- Cycling
- Aerobics
Even if you don't have time for a formal exercise program, you can still find ways to move throughout your day. Consider the following tips:
- Ride your bike to the store instead of driving
- Take the stairs instead of taking the elevator
- Park your vehicle as far away from the entrance as possible
- Wash your car by hand
- Take care of your home
- Take a walk during your lunch break.
Diet
Eating healthy foods has immense mental and physical health benefits. Nutritious diets can help you manage stress, strengthen your immune system, improve mood, and lower your blood pressure. Consuming a lot of sugar and fat will have the opposite effect. Although junk food can seem appealing when you are stresses, you should avoid it at all costs.
To stay healthy and agile, eat fish, meat, eggs, and nuts for their complex carbohydrates, lean proteins, and fatty acids.
You need antioxidants in your diet. They protect your cells from the adverse effects of chronic stress. They can be found in various foods, including beans, fruits, berries, garlic, and ginger.
With simple adjustments here and there, you can maintain a healthy diet. Make a grocery list, and bring some snacks with you when you leave the house. You should also processed foods as much as possible, and try not to eat uncontrollably.
Scientists have identified some nutrients that help the body and mind cope with stress. In addition to a well-balanced diet, ensure you get enough of these:
- Magnesium
- Vitamin C
- Omega-3 fatty acids
Sufficient Sleep
You will find it challenging to fall asleep or sleep soundly when you are stressed. If this occurs three times per week for at least three months, you may have insomnia (an inability to fall and stay asleep). When your body is often deprived of sleep, stress can be exacerbated leading to a vicious cycle of anxiety and insomnia.
Better sleeping habits may be beneficial. This applies to your daily routine and the way you arrange your bedroom. You can do the following to improve your sleep habits:
- Exercise regularly
- Get out in the sun
- Drink less alcohol and caffeine before you turn in at night
- Establish a sleep schedule
- Don't look at electronic devices and gadgets 30-60 minutes before bedtime
- Try meditation or various forms of relaxation at bedtime
The importance of your bedroom in maintaining good sleep hygiene cannot be overstated. Generally, your room should be dark, quiet, and calm. Your bed also has a vital role to play; it should provide support, space, and, most importantly, comfort.
Relaxation Techniques
Yoga – It can be a type of exercise and meditation. Yoga comes in various forms. The most effective forms of yoga for reducing anxiety and stress are slow movement, stretching, and deep breathing exercises.
Meditation – There is a reason meditation has been around for over 5,000 years. Many people find meditation helpful and have enjoyed its benefits and still do today. There is evidence that it effectively reduces stress, anxiety, and chronic pain while also improving sleep, energy, and mood. You can do the following:
- Find a serene spot or location
- Get comfortable (sitting or lying down)
- Focus on a single word, phrase, object, or even your breath
- Open up your mind, and allow your thoughts to flow without criticizing them
Deep Breathing – You activate your body's natural ability to relax by practicing deep breathing. It induces a deep state of relaxation, altering how your body reacts to stress. It increases the amount of oxygen delivered to your brain and relaxes the part of your nervous system responsible for relaxation. Practice deep breathing by doing the following:
- Breathe from your belly
- Shut your eyes. One hand should be on your stomach and the other on your chest
- Slowly and deeply inhale through your nose. Your stomach should rise more quickly than your chest.
- Exhale slowly and powerfully through your nose, paying close attention to how your body relaxes. Repeat.
Network and connect with people – Spend time with someone who will listen to you, such as a friend or family member. It's a natural way to relax and relieve stress. When you make physical contact with people, your body produces a hormone that suppresses your fight-or-flight response, and you relax.
Behavior – Your stress levels are directly affected by how you respond to others. Use these tips to help you manage your reaction:
- Don't overexert or commit yourself
- Delegate duties and responsibilities to others
- Before responding, count to ten
- Leave places of conflict and heated situations
- Listen to music or podcasts to keep your mind productively occupied
Inner Voice – The voice in your head profoundly impacts your stress levels. The good news is that you are completely in charge of it. Negative and unproductive thoughts can be replaced with positive and productive ones. In addition, positive self-talk has more benefits than just lowering stress levels. These benefits include a longer lifespan, reduced depression, increased resistance to the common cold and cardiovascular disease, and improved coping skills for when life throws you a curveball.
Laughter – Laughter is also a form of stress therapy. You assimilate more oxygen when you laugh. Your heart, lungs, and muscles will be strengthened as a result, and your body will produce feel-good hormones. Laughter also helps to strengthen your immune system, relieve pain, and improve your mood over time.
Talk Therapy – This is a type of therapy where you speak to a mental health professional about your challenges. Many people find talk therapy helpful in coping with stress. Cognitive-behavioral therapy is one approach to changing negative thought patterns. Your therapist can help you identify your stressors and guide you in the direction of other approaches that will be helpful.
