Life can be stressful at times, given our demanding jobs, complicated relationships, unforeseen circumstances, and everyone’s supposedly perfect life on social media. While stress can help some people function well under pressure, too much stress can have a negative impact on your health and wellbeing, subsequently throwing your life into chaos. And it’s not just you, stress affects everyone, but there are ways to reduce and cope with it.
A first step towards improving your stressful state would be to identify precisely what brings you to it. More than just apparent factors, other issues can also cause stress, such as increased work demands, issues with sleeplessness or dealing with a health problem. Many of the roots of stress are inside our own thoughts, attitudes, and behaviours, so looking within is equally crucial.
1. Be flexible
Take the initiative and start making changes that will help you minimise your stress. For example, if you have a packed schedule, strike a balance you need to take care of your basic needs while also having some space for self-care. If it is a person who is troubling you, express your thoughts respectfully and stay open to dialogue. It is far more beneficial to have meaningful conservations about the problems than bottle up your stress and resentment.
As you can’t alter all the world’s stressors, perhaps the best way to deal with stress, sometimes, is to accept this reality as it is. Rather than controlling what you can’t and invite pressure into your life, concentrate on controlling how you respond and feel.
2. Time management
Poor time management or procrastination is one of the leading sources of stress. It not only causes stress directly but can also make it more challenging to assess situations from varied approaches and to remain healthy and well-rested, resulting in even more stress. Deal with it more efficiently in your life and at work by prioritising what you need to do, saying no to additional responsibilities if you already have a full plate and knowing when it is the right time to welcome them.
You can be much more productive by dividing large projects down into small manageable steps. This will help you stay motivated. Keep in mind that no one requires you to be a superhero.
Take out time for yourself on the weekend, maybe head out to a long drive, watch a movie or plan what you like but just relax.
3. Eat right
Stress levels and a healthy diet are inextricably linked. Unfortunately, when we are stressed, we often forget to eat healthily and turn to sugary, fatty foods for a pick-me-up snack.
Avoid these as much as possible and plan ahead of time. Vegetables and fruit are incredibly effective, and fish (high in omega-3 fatty acids) alleviate stress symptoms.
4. Deep breathing
Mental stress activates your sympathetic nervous system, urging your body to enter “fight-or-flight” mode.
The reaction releases stress hormones, and you may face physical symptoms such as a rapid heartbeat, shallow breathing and constricted blood vessels.
Deep breathing techniques can assist stimulate your parasympathetic nervous system, which mediates the relaxation response.
The primary purpose of deep breathing is to focus your energy on your breathing, keeping it slower and deeper. When you take a deep breath, using your nose, your lungs fully open, and your belly rises, providing you with a brief distraction from your stressor.
5. Sleep better
Everyone knows that stress can cause sleeplessness. But, lack of sleep is a major source of stress too. This vicious pattern knocks the brain and body out of sync and only worsens over time.
Make sure you get the seven to eight hours of sleep recommended by professionals. Turn off the TV early, dim those lights, and allow yourself time to unwind before going to bed.
6. Think positive
Having a positive attitude is one of the most substantial methods to control how you behave and feel in stressful situations. Focusing on the positive aspects of situations, remaining calm, and thinking positively are all efficient methods to alleviate stress and anxiety. Learning to convert your negative thoughts to positive ones is one strategy that can benefit you.
Keeping a gratitude diary can also help you reduce stress and build emotional resilience. Smiling and laughing can also help relieve tension, so make time to grin and laugh more often, perhaps meet up with friends over a meal or watch something that makes you go rolling in the aisles.
Exercise does not always imply weightlifting at the gym or running marathons. A short walk around the office or even standing up and stretching during a break at work might provide immediate comfort in stressful circumstances.
Getting your blood flowing generates endorphins, which can instantly enhance your mood.
8. A peaceful mind
It is just as essential to maintain your mental wellbeing as it is to keep your physical health. Relaxation exercises and mind-body activities like meditation, yoga, and deep breathing (as mentioned earlier) can assist you in relaxing, focusing, and developing fresh ideas. Similar to working out, these too have instant benefits.
Another quick technique to relieve stress is to find your comfort place and to do something you enjoy, such as reading, practising a hobby, or unwinding in a bathtub.
Disclosure: This is a featured post.