Thanks to the fast-paced nature of our daily lives these days, it’s hard not to get overwhelmed once in a while.
Balancing between work, family, and other social commitments can leave you stressed out at the end of the day. You need to have time to relax because stress can take a toll on your mental and physical health.
It’s a completely natural feeling that everyone experiences, triggered by various events in our lives.
Stress responses include physical components like a rise in blood pressure and an elevated heart rate or emotions such as anger and fear. We often think that stress is due to negative reasons, but it can also emanate from positive developments in your life, such as getting a new baby or being promoted at work.
You should try to manage your stress and not let it take over your life as much as possible. Here are seven not-known techniques to deal with stress.
Make Sleep a Priority
Stress can cause you to lose sleep. Insomnia is also a common cause of stress. It’s a vicious cycle that can cause your body and mind to get out of rhythm, and it’ll only get worse with time.
You must try as much as possible to get the doctor-recommended seven to eight hours of sleep every night. To do this, ensure you turn off the TV earlier, dim your lights and give yourself some relaxing time before going to bed. Sleep is one of the most effective and reliable stress busters on this list.
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Exercises are one of the popular ways to relax your mind and body. Exercising will also improve your mood and take away stress and anxiety. However, you have to do it regularly for it to pay off.
But how much exercise is regular exercise? Well, you should try and work out at least three times a week.
The total time of working out can be up to 2 hours and 30 minutes of moderate to intense exercises such as brisk walks or 75 minutes of more vigorous activities like jogging or swimming.
Try and set a fitness goal that you can meet so you don’t give up halfway, but most of all, remember that doing any exercise is better than none at all.
Listen To Music
If you’re feeling stressed and overwhelmed, taking a break and listening to some of your favorite relaxing music can help.
Calming music has been proven to positively affect your mind and body and help lower cortisol levels —a hormone linked to stress and blood pressure. Examples of music you can listen to are classical music or nature or ocean sounds.
A proper diet and your stress levels are closely related. More than often, when we are overwhelmed or stressed, we forget to eat well and resort to sugary, fatty snacks as a pick-me-up.
Try as much as possible to keep off sugary snacks and plan your meals ahead of time. Fruits and vegetables must make up an integral part of your diet. You should also go for foods with high levels of omega-3 fatty acids, which have been shown to reduce stress symptoms.
Take a Deep Breath
Taking a deep breath may seem like a cliché, but it holds some power when it comes to relieving stress. For centuries, Buddhists monks have observed deliberate breathing during their meditation process.
For an easy three-to five-minute breathing exercise, sit up in your chair with your feet flat on the floor and your hands on top of your knees.
Deep breathing oxygenates your blood, centering your body and clearing your mind.
Say “No” When You Need To
This is especially important in the workplace, where your boss is likely to pressure you to meet deadlines and complete projects despite its effects on your mental health.
You have to realize that you can’t do everything and you’re only human. It’s one thing to help someone when they’re in need, but it’s another to be taken advantage of repeatedly.
Manage Your Time
After all, there’s so much one can do in a day, week, or year. Stress management and time often go hand in hand. Managing your time effectively is very crucial in decreasing your stress levels.
You shouldn’t procrastinate on your deadlines or projects by waiting until the last minute because this can cause unnecessary stress in your life.
Stress is an unavoidable part of our lives, but that doesn’t mean you should leave with it. Too much stress can be detrimental to your mental and physical health problems. The good news is, stress is manageable. You can effectively lower your stress levels with some valuable strategies and patience.