Eight Different Ways To Handle Your Stress Effectively:- In your everyday life, reducing stress is important for maintaining overall health. Doing this way can improve your mood, aid in immune function, promote longevity and allow you to be more productive.
You put yourself at risk of developing a range of illnesses, when you let your stress get the best of you. The illnesses range from the common cold to severe heart disease. As stress is a natural response that is activated in the brain, it has a powerful impact on your well being.
The brain undergoes both chemical and physical changes that affect its overall functioning, when you become stressed. The neurotransmitters dopamine, epinephrine and norepinephrine, the chemicals in the brain tend to rise during periods of high stress, causing larger amounts of these and other “fight-or-flight” hormones such as adrenalin to be released by the adrenal glands. Certain physiological effects, including rapid heart rate, higher blood pressure, and a weakened immune system also contribute to the release of these chemicals. Chronic stress can lead to the development of other serious problems, such as stomach ulcers, stroke, asthma, and heart disease, when left untreated over time.
The chronic stress is considered a significant risk factor for illnesses such as cancer and heart attacks by many health care professionals.
In addition to the various physical effects of stress, it can also contribute to a number of mental and emotional disorders, including depression, anxiety, phobias, and panic attacks.
One will not be able to focus, make decisions, think things through or remember things due to emotional stress. Stress may also cause irritability, making you easily frustrated and impatient with others, and can even contribute to depression, anger, feelings of insecurity, and relationship conflicts.
These days it is hard not to get overwhelmed once in a while. Between juggling work, family, and other commitments, you can become too stressed out and busy. But you need to set time aside to unwind or your mental and physical health can suffer.
It takes practice on learning how to manage your stress, but you can and need to do it. Here are 10 ways to make it easier.
One of the best ways to relax your body and mind is working out regularly. Exercise will improve your mood. To pay off the stress, you have to do it often.
The question that arises is, so how much should you exercise every week?
- Good: At the very least, 3 to 5 times for 30 minutes
- Better: 2 hours and 30 minutes of moderately intense exercise like brisk walks
- Best: Add 75 minutes of a vigorous exercise like swimming laps, jogging, or other sports that gets your heart rate up. Focus on setting fitness goals you can meet so you do not give up. Most of all remember that doing any exercise is better than none at all.
2. Relax Your Muscles
Your muscles get tense, when you are stressed. Help loosen them up on your own and refresh your body by:
- Enjoying a massage
- Taking a hot bath or shower
- Getting a good night’s sleep
3. Deep Breathing
Take the pressure off you right away, by stopping and taking a few deep breaths. You will be surprised how much better you feel once you get good at it. Just follow these 5 steps:
- Sit in a comfortable position with your hands in your lap and your feet on the floor. Or you can lie down.
- Close your eyes.Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass, or anywhere that gives you a peaceful feeling.
- Slowly take deep breaths in and out.
- Do this for 5 to 10 minutes at a time.
4) Eat Well
Eating a regular, well-balanced diet will help you feel better in general. It may also help control your moods. Your meals should be full of vegetables, fruit, whole grains, and lean protein for energy. Make sure you do not skip any. It is not good for you and can put you in a bad mood, which can actually increase your stress.
5) Slow Down
Modern life is so busy, and sometimes we just need to slow down and chill out. Look at your life and find small ways you can do that. For example:
- Set your watch 5 to 10 minutes ahead. That way you will get places a little early and avoid the stress of being late.
- When you are driving on the highway, switch to the slow lane so you can avoid road rage.
- Break down big jobs into smaller ones. For example, do not try to answer all 100 emails if you do not have to - just answer a few of them.
6) Take a Break
To give your mind time off from stress, you need to plan on some real downtime. If you are a person who likes to set goals, this may be hard for you at first. But stick with it and you will look forward to these moments. Restful things you can do include:
- Tai chi
- Listening to your favorite music
- Spending time in nature
7) Make Time for Hobbies
You need to set aside time for things you enjoy. Try to do something every day that makes you feel good, and it will help relieve your stress. It does not have to be a ton of time - even 15 to 20 minutes will do. Relaxing hobbies include things like:
- Doing an art project
- Playing golf
- Watching a movie
- Doing puzzles
- Playing cards and board games
8) Talk About Your Problems
Lower your stress by talking about things that are bothering you. It is better to talk to family members, friends, a trusted clergyman, your doctor, or a therapist.
And you can also talk to yourself. It is called self-talk and we all do it. You need to make sure it’s positive and not negative, in order for self-talk to help reduce stress.
So listen closely to what you are thinking or saying when you are stressed out. If you are giving yourself a negative message, change it to a positive one. For example, do not tell yourself “I cannot do this.” Tell yourself instead: “I can do this,” or “I am doing the best I can.”
9) Go Easy On Yourself
Accept that you cannot do things perfectly no matter how hard you try. You also cannot control everything in your life. So do yourself a favor and stop thinking you can do so much. And do not forget to keep up your sense of humor. towards making you feel relaxed, laughter goes a long way.