Stress is a common experience for many people. In fact, almost all people deal with stress every day due to various reasons. They may be for work-related, family issues, health concerns, and financial problems in their everyday life.
The term “Stress” was actually coined by Hans Selye in 1936, who defined it as “the non-specific response of the body to any demand for change.”
Stress is a human body’s feeling or reaction coming out from any event or thought that makes you feel angry, frustrated, or nervous. It usually occurs when we are in such a situation that we don’t feel we can control or manage.
Generally, people think stress means it is only bad for health. But it’s not always like that. Stress is a normal feeling. Sometimes an acute or small amount of stress is good because it helps us to complete the task and feel more energised. It occurs for a short time and goes away quickly.
However, stress can be problematic and dangerous when it lasts for a longer time. It is chronic stress which lasts for weeks or months. If you do not find ways to manage it, it may lead to serious health problems such as high blood pressure, heart disease, diabetes, depression and anxiety, obesity, etc.
That’s why you need to adopt effective stress reliever ways to calm your body and mind. Read this page to learn how to manage your stress.
Though breathe in and breathing out is a natural body process. But do you know if you take deep breathing only a few times a day, it helps you a lot to combat issues like stress and anxiety, reduces high blood pressure, pain and indigestion. Interestingly some people know but forget to apply it when they actually need which is the most convenient and natural way to tackle it.
Moreover, it is more beneficial if you do pranayama breathing, which is a yogic method. Take air through one nostril at a time to relieve stress and anxiety. You can practice it even at your workplace.
Do physical activity
Study says people who do routine aerobic exercise get less prone to stress and anxiety because physical activity or exercise relaxes their body and mind, which helps to reduce stress levels and improve mood. Hence person feels more energetic and calm. If possible, try to do exercise in a peaceful, open place or in a field or park rather than inside the room for a minimum of 1 hour.
Follow a healthy diet
Your diet affects your overall health and growth. People who take highly processed foods and extra sugar may be more prone to stress. Take a balanced or nutrient-dense diet because they help to regulate anxiety and mood.
Meditation is the most prefered way to relieve stress, improve immune function, and slow mental aging. It makes you feel better, refreshed, and ready to face challenges with a healthy attitude. It can be done at any time. At least two minutes of silent meditation daily can relieve depression and anxiety.
Listen to music
No matter what the song, just listening to your favourite tune can be a quick fix for a bad mood. Soothing music sometimes makes you feel like everything is all right. Classical music can be more relaxing, especially before bedtime.
Write down your emotions
When you feel too stressed, write down all your emotions on paper. This makes you feel like you have unloaded your stress, thus calming your brain and nerves.
Minimise phone use and screen time
Though smartphones, computers, and tablets are a necessary and unavoidable part of our life, using them too often may increase stress levels. Moreover, excessive screen time may negatively affect sleep and can also lower psychological well-being.
Spend time with friends and family
When you feel stressed or depressed, social support from friends and family may help you cope with stressful situations. Support from the near and dear ones is good for mental health because you can share your feelings with them.
Close your eyes
Whether busy office or a chaotic household, take a quick short break and lower your eyelids. This is an easy way to regain calm and focus.
Take Green tea
Green tea is a great source of L-Theanine that helps to remove stress and anxiety and improve mental alertness.
Squeeze a stress ball
Squeezing a stress ball is good hand therapy. It lessens frustration and relieves emotional stress. It is an easy, portable and harmless way to relieve stress.
Eat dark chocolate
At least a piece of sweet stuff (about 1.4 ounces) can calm your nerves. Dark chocolate plays a significant role in regulating the stress hormone cortisol and stabilizes metabolism.
Another way to reduce stress is avoiding procrastination. Procrastination can harm your productivity and leave you with a pile of work. This automatically creates stress which negatively affects health and sleeps quality.
Always work on those things that need to be done today. Hence you can complete your task upto the deadlines.
Avoid unhealthy habits
Sometimes people develop bad or unhealthy habits which become a serious cause of stress. Here bad or unhealthy habits refer to drinking too much caffeine or alcohol, smoking, using illegal substances, or eating processed food too much.
Spend some time with yourself
It is essential to do positive self-talk and spend some time with yourself alone because it helps you to collect your thoughts and clear your brain of junk ideas. In your alone time, there is no one to give positive or negative advice. Hence you can do monologues to manage your emotions and stress to take positive action.