Stress is a natural reaction instigated by various aspects of day to day life. In today’s world of a busy lifestyle, constant responsibilities, and overload, stress is a widely appeared condition that causes an unavoidable human response to life events.
However, continued pressure might lead to physical and emotional exhaustion when each stressor starts to build on top of one another. Even though you can’t completely get rid of stress, you can learn managing it and prevent much of what you experience. Learn how you can manage stress and what you should do to reduce stressed feelings.
We all face stressful situations to varying degrees: some stress can be predicted and mitigated, some take by surprise and bring minor discomfort. However, most stress in daily life is chronic or unexpected, which can be hard to avoid for some people. The best each person can do is to manage the stress that appears and find effective options to reduce it.
What most people don’t understand is that most stressful situations are self-imposed. People can stimulate their own stress during expiring deadlines, lack of sleep, relationship problems as well as other forms of behaviour.
Some people cope easily with the intense situations in their lives, take some ‘me’ time, look at the situation from the other side or use help from others. However, many people try to handle stress in methods that can be self-destroying. As a result, repetitive exposure to stress can lead to cardiovascular disease, diabetes, anxiety and even long-term depression.
Before jumping into stress management techniques, there are several factors that are worth consideration:
1. Identify stress sources
What are the reasons for your stressed behaviour? Workload, family relationships, financial worries, and other potential activators can bring anxiety. Recognising your personal stress triggers might be useful for finding a better solution to a problem.
2. Determine first stress signals
Each person experiences stress differently. It’s essential to be aware of various stress symptoms such as difficulty in concentrating, headaches, changes in appetite/sleep, stomach pains or a combination of symptoms.
3. Establish strategies of stress preventing
What tactic can be useful for calming symptoms down? Find out various proven over the years techniques and unconventional methods to experiment with strategies and discover the suitable one.
4. Self-care is a priority
Most individuals usually ignore the simplest processes such as proper sleep, regular food, time for hobbies, and exercise. However, these basic needs promote general well-being, maintain energy and uplift mood.
5. Don’t be afraid to ask for support
Stress can cause severe health problems or worsen existing issues. Talk to a professional if you feel that stress negatively impacts your life and brings severe discomfort. Speaking with a doctor can help find faster solutions to stress triggers and put existing problems into perspective.
Primary things that can help to alleviate symptoms of stress are increasing emotional strength, accepting the things you can’t change, having a good social network, and being more positive. What else can be helpful in managing stress to live a happier and healthier life? Make sure to follow these tips to help you deal with stress easier.
Meditation is a healthy and spiritual practice that can take many forms such as practising relaxation training, stretching, or breathing deeply. Method of meditating ensures a wide range of benefits whether you meditate for five minutes or an hour.
For training, start with one muscle and hold it for a few seconds before relaxing. Repeat such exercises with the toes and feet first and then with the rest of your body parts.
Stretching can also help diminish stress and relieve tension. Open your shoulders and roll your head slowly. Stretch smoothly toward the ceiling and bend from side to side.
Deep breathing helps get plenty of oxygen and boost the organism’s relaxation response to relieve stress.
Regular exercise is one of the best ways to help improve mood, lower stress, and anxiety.
Physical activities can lower stress hormones in the body, such as cortisol, which helps release endorphins and improve mood. Exercise can also promote better quality sleep, which can be negatively affected by stress and anxiety. Furthermore, when you exercise on a regular basis, you may feel more confident in your body, which in turn provides a positive mindset.
Try to find a working physical activity you enjoy, such as walking, jogging, dancing, rock climbing or yoga to increase resilience toward stress.
Listening to music can calm stress and make you more relaxed, both physically and mentally. Slow-paced instrumental music can activate the relaxation response by reducing blood pressure, heart rate and stress hormones. Some types of classical, Celtic, Native American and Indian music, as well as simple nature sounds, can be calming and effective for coping with stress.
You can add any type of music to your daily routine, listen to your favourite tunes and make an easy change to feeling less stressed each day.
Sleep disorders are a significant reason for stress, preventing you from relaxing to fall asleep.
Try to eliminate activities that prevent you from unwinding before going to sleep. Avoid caffeine, excessive alcohol, and nicotine during the evening if their use causes disturbed sleep. Also, refrain from doing any mentally demanding work prior to getting some sleep to give the brain time to calm down and rest.
It’s recommended to take a warm bath with an aromatic candle or read a book for a few minutes to help relax your body, tire eyes and fall asleep faster.
One of the popular ways to managing stress is using Cannabidiol (CBD) treatment. Nowadays, CBD is conquering the health-care and wellness market with various CBD infused products due to its effectiveness and safety.
CBD is a naturally-occurring potent compound that is extracted from the Cannabis sativa plants. There are over 100 different components found in hemp, yet CBD has gained huge fame and wide use.
Cannabidiol is known to interfere with the endocannabinoid system (ECS) of the organism and positively impact on special receptors. The well-known CB1 and CB2 receptors mostly appear in the central nervous system and the peripheral nervous system. CBD impacts CB1 receptors and can regulate serotonin signals, which plays a crucial role in mental health. Low serotonin levels are commonly found in humans who have depression and may also cause anxiety. Besides, CBD can help with related difficulties such as restless sleep and chronic pain.
Stressful situations can also affect your appetite. Make sure to follow a well-balanced diet and eat regularly. Meals should include vegetables, fruit, whole grains, and lean protein to help feeling better, increase energy and control moods. Skipping meal time can put a person in a bad mood and trigger stress.
Keeping a journal
Journaling has many benefits for physical and emotional health. You can write down things that cause stress to develop a better coping approach or jotting down what you are grateful for to focus your thoughts on positive aspects of life.
You can easily fit this habit into a morning or evening schedule as well as during the working time. Keeping a journal can help reduce stress level, especially if you concentrate on the good things.
Just talking with your friends about accumulated problems can be helpful. If you discuss emerging issues, social support from family, relatives, colleagues or even professionals might help you find solutions and get through tough times faster.
The word “no”
A common cause of stress is taking on more than you can handle. Additional responsibility is great; however, if you find yourself having too much to do while having no time for that, then try to learn to say “no.” Being selective about what requests you take on can help to reduce stress level and may also help improve self-confidence.
The bottom line
These days it’s hard not to become too stressed out or get overwhelmed by trying to keep a balance between work, family, and other commitments. Although stress can arise in all everyday challenges, there are different simple and effective ways in managing it. Don’t forget to set time aside to relax; otherwise, mental and physical health can be at risk.
With sound and effective ways of managing stress, you can work toward overcoming the issues rather than simply covering, ignoring or pushing them aside.
Exercise, music, yoga classes, and doing what you love can work on managing stress, improve overall well-being and work-life balance. Also, don’t forget to put a smile on your face and keep up a sense of humour to be a healthy and stress-free person.