Many people underestimate stress and what it can cause to a human being’s health. It is of utmost importance to learn how to cope and manage it to live a calmer and happier life. Here are some tips you can apply in your everyday life that may assist you in limiting and managing stress from damaging your health and well-being.
Tips To Manage Stress
Take Deep Breaths
Many people seem to ignore how easy and useful this method can be for relieving stress, especially when you are angry. The well-known advice “take a deep breath” may seem cliche, but it does hold when it comes to stress. Take a minute or two restful breaks from life and concentrate on your breathing. Close your eyes, and sit up straight.
Inhale through your nose slowly. Feel the breath of air start in your abdomen and then flow to the top of your head. Next, reverse the action as you exhale through your mouth. Deep breathing fights the effects of stress by slowing down your heart rate and lowering your blood pressure.
Another method is to sit upon a chair with your feet flat on the ground with your hands on top of the knees. Breathe in and out gently, with deep full breaths while also concentrating on your lungs as they expand and contract in your chest. Many doctors and researchers have discovered that when you are stressed, you take shallow breaths. On the contrary, deep breathing fills your blood with oxygen and in turn, helps to center your body and clear your mind.
Meditate In The Morning Or Evening
Meditation is fantastic to help manage stress. When performed correctly, it allows you to focus on peace. Many people have a hard time with meditation at first, because it can be a little confusing.
There are many great articles and even courses on how to meditate. Still, you can quickly get started by quietly sitting in your room or office, or somewhere peaceful. Follow this by closing your eyes and listening to some music.
Listen To Music
Music is essential when trying to manage stress in your life and find your inner balance. Some music can increase your stress levels, but there is one type of music that researchers have shown that it can help reduce stress. It is “Baroque” music. This music has a tempo of sixty beats per minute, which coincidentally is near the rate that our heart rate should be.
Baroque music increases the alpha waves in both the left and right sides of your brain, which has been shown to improve learning and creativity. And it enhances calmness. Many corporate trainers use this style of music during memory training sessions to better assist their students to enhance both their learning ability, concentration, and memory.
However, focus on the kind of music that you like and makes you feel good. This will differ depending on who you are and what your taste is.
Get a Dog
Get yourself a dog. Although a dog can be difficult in the beginning, a dog will help you to slow down when it comes to living life. Similar to people, dogs follow routines. Not only will dogs help you to relax and slow down, and manage stress better, but they will also help you improve your daily routine.
Exercising doesn’t have to be weight lifting at the gym or training for a marathon. A short stroll in the park, or even just standing up to stretch during a break at work, can frequently relieve and manage stress instantly. Getting your blood flowing releases endorphins and can improve your mood immediately. If you find more time to exercise, that will help even more.
Studies show that 30 minutes of exercise three or four times a week is very beneficial to body and mind. It helps you stay fit, but it also gets the blood pumping throughout your body, which helps spread nutrients to keep you healthy. Also, during exercise, chemicals are released by your brain to help elevate your mood.
Eat A Healthy Diet
Studies have shown that a proper diet directly affects stress levels. The problem is that when we’re overwhelmed with stress, we frequently disregard healthy eating habits. This makes us munch on sugary or fatty snacks as a pick-me-up to please our hunger and satisfy our mood. Try to avoid these types of unhealthy snacks.
Fruits and vegetables are a great choice and fish with higher levels of omega-3 fatty acids that been shown to help reduce the symptoms and levels of stress. This means that a tuna sandwich would improve both your mood and your brain, and ultimately help to manage stress.
Drink Eight Cups of Water Per Day
You probably have heard this, but without water, humans and most living things can’t survive. After all, water is one of the most precious resources on the planet. With that being said, to maintain your health, most doctors and medical professionals recommend a MINIMUM of eight cups of water per day. This means PLAIN WATER.
Juice or coffee does not count towards that goal. You will begin to see how less stressful as you continue to stay hydrated.
Think Of Something Pleasant
Try this technique to manage your stress. When you are in a stressful situation or someone has upset you, create an image in your mind that is beautiful, attractive, pleasant. For example, think of a nice tropical island with palm trees, birds singing, a bright blue sky, etc. You will be surprised how fast you calm down. It is your subconscious mind at work here.
Your subconscious believes everything it is fed. It also controls your feelings. Feed it a pleasant image, and your mood will meet it accordingly.
Cry To Manage Stress
Crying is similar to laughing when it comes to relieving and managing stress. Sometimes everyone needs a good cry. If you have been holding in emotions for a while, release them by crying, and you will so much better instantly. Do not be embarrassed about crying. It works wonders!
Limit Alcohol And Coffee Consumption
Alcohol and coffee are both considered sources of stress because they both increase the heart rate and thus making us more prone to more stress. If possible, try to limit the amount of coffee and alcohol that you consume each day, and you begin to notice that your stress level will decrease. Researchers say that drinking one or two glasses of red wine per day can be essential to health.
But since you will be focused on reducing and managing stress, it’s a good idea that you consult with a doctor to decide if this is the best choice for you. One more thing to be careful about is that you can become dependent on caffeine. Caffeine is not bad for you, but when trying to lower stress levels, you should drink coffee in moderation.
Volunteer to help someone in need. Seldom, just witnessing other people who have a much worse life than you is a real eye-opener and immediate stress relief. You end up doing something pleasant for someone who needs help, and life will be felt in a better way which will lead to better manage stress.
Discover something creative. Holding back creativity can be a stressful experience for certain people. And it can be a reason that is causing your stress. Learning a new hobby that is productive such as writing or painting, may not only relieve your stress but also eliminate it.
Take Breaks During Your Day
A work area can be stressful. It can be the environment, maybe the co-workers, or possibly the tasks at hand. These stress triggers can all add up rather quickly. A huge mistake people frequently make in their work environment is never to take breaks to refresh their minds.
Researchers have shown that if you don’t take at least a one hour break every work-day, you’re more likely to have health issues over the long run. Remember, life is short. Don’t waste all of your time at work. Take the time out to enjoy your day no matter where you are. Make sure that you schedule several (short) breaks during your work-day.
Even if it’s a five-minute break to go outside and get some fresh air, that short break will do wonders for your mind without you even realizing it.
Identify At Least One Good Thing That You Experienced Today
This may sound like generic advice, but maybe you should give it a try. In certain parts of the world, families, or friends get together in the evening and talk about how their day went. However, the difference here is that you create a friendly, positive atmosphere when you start speaking of your day. Then watch how you and everyone around you will react positively. This reduces stress.
Exchange good news, and you will be filled with gratitude for the things you have. You’ll also realize that you’re better able to control stressors and other unfortunate things that you experienced that day.
Join A Group
Join a group where you can meet people who have similar goals and interests as you. This will improve your self-confidence, will help you meet new people and make new friends. But most important, it will get your mind off of your stress triggers.
Be Prepared (Always Stay Prepared For The Future)
It can be very stressful to walk into a situation and be completely unprepared and taken off-guard. This is a good reason to invest in some time every day to contemplate what you may encounter the following day. You can write this down or talk about it with someone.
When you know that you have all of the bases covered, any surprise will not affect you as it would if you had not been ready. By preparing and organizing your life, you’ll feel more in control and will set a positive tone for the day, the evening, or the upcoming days. RESULT – LESS STRESS!
You can learn to manage stress if you follow the tips that have been described in this article. Exercise, eat right, be creative, do not be afraid to cry, and do not give anyone the power to be a burden in any aspect of your life.
The objective is to keep challenging yourself, keep learning, and to experience new things in life. Make sure you manage the stress this new experience will bring you.
You should not sit around stressing about how lonely you are or feel, or to sit in the office stressing about your work every single day.
We cannot control what we face every day, but we can control how we react to them. When you’re bored or lonely, there are things you can do to liven your life – even if it means getting on your computer and learning a new skill like painting.
And if you’re stressed at work, think about quitting – after all, your health is the most important thing.
Pledge to erase stress and start enjoying life again.