Practical Tips To Help You Manage Everyday Stress
In this article, we will discuss some tips on how to manage stress in order to prevent its related complications.
It is normal to feel stressed from time to time, but too much stress can be a problem.
Stress can be beneficial to you in small amounts. In small doses, stress helps improve athletic performance. It also plays a factor in motivation, adaptation, and reaction to the environment. Excessive amounts of stress, however, can be detrimental to your health.
Chronic stress can precipitate several ailments, including cardiovascular disease, diabetes, and neurodegenerative diseases (e.g. Parkinson’s disease, Alzheimer’s disease).
Now, without further ado, here are some practical tips to help you cope with stress in your everyday life:
According to the Anxiety and Depression Association of America (ADAA), getting regular exercise is the best and cheapest way to reduce stress levels.
This is believed to be mediated via the release of stress-relieving hormones, such as serotonin, endorphins, and dopamine.
Unfortunately, not many people are taking advantage of this marvelous stress reduction tool.
Juѕt 30 minutеѕ a dау of mоvеmеnt саn bеnеfit your health bу improving jоint ѕtаbilitу, inсrеаѕе уоur rаngе of movement аnd flexibility, hеlр рrеvеnt оѕtеороrоѕiѕ, and frасturеѕ аnd improve your mооd whilе rеduсing symptoms оf аnxiеtу аnd dерrеѕѕiоn.
Thе kеу to еffесtivе еxеrсiѕе iѕ соnѕiѕtеnсу. If уоu аrе just starting оut, begin ѕlоwlу аnd аdd mоrе аѕ уоur body becomes stronger аnd mоrе flеxiblе. As your muѕсlеѕ start tо dеvеlор and your joints bеgin tо limber uр, уоu will find it еаѕiеr to maintain a hеаlthу level of рhуѕiсаl асtivitу
Eat A Healthy Diet
Eating a healthy diet rich in whole, unprocessed food can reduce cortisol-release in the bloodstream, which is the primary hormone responsible for inducing stress.
Cortisol is the cornerstone of all the damage caused by stress since it exerts its actions on several organ systems.
Be sure to get the majority of your calories for the day from healthy items like fruits, vegetables, whole grains products, and lean sources of protein and if you’re keeping your daily intake of sugar, salt, and bad fats in check then you should be fine.
Drinking enough water is also a big part of maintaining a healthy diet. Water cleanses the body and supports digestion. It removes toxins from the inner workings of your organs and bloodstream. It all depends on many factors as everyone is different, but your goal should be to drink at least eight, eight-ounce glasses of water daily.
Sleep disturbances (e.g. hypersomnia, insomnia) are associated with a constant state of alertness, which elevates cortisol levels.
One of the benefits of getting enough sleep is that your body will downregulate the secretion of stress hormones, which subsequently leads to stress reduction and improved mood the very next day.
Make sure to fix your sleeping habits and pay close attention to sleep hygiene. Additionally, you must get 7-8 hours of sleep even if it feels like you only need 5 to function.
Chronic sleep deprivation is detrimental to your body and should be avoided at all costs.
Don’t Rely On Caffeine, Alcohol, And Nicotine
Whether it’s caffeine, alcohol, or nicotine, all these substances can be very damaging to your body if consumed chronically. Additionally, all three substances have high addictive properties and cause physical and psychological dependence.
Therefore, instead of relying on these substances to reduce your stress, switch to more calm-inducing activities, such as yoga, meditation, and music.
Keep A Positive Attitude Toward Life
”A strong positive mental attitude will create more miracles than any wonder drug.” ― Patricia Neal
Always surround yourself with good company and keep the negative thoughts and attitude out of your life. Think of the positive things you have, and learn to appreciate and be grateful for the life you created.
Go Easy On Yourself
This tip is especially beneficial for people who care too much! People who are always trying to control every aspect of their lives and blame themselves for everything bad that happens to them.
Just go easy on yourself, you cannot control everything in your life. Stop worrying about the things that you have no control over, and start living your life.
Manage Your Time Wisely
Getting overwhelmed by work and personal issues is a powerful trigger of the stress response. Therefore, you should try to be more organized, and the best way to do that is to manage your time wisely.
Time management is a valuable skill because it helps you structure your work in a way that allows you to achieve more with less effort. In other words, it helps improve your productivity.
Make a ”To Do” list before the start of the day, prioritize the tasks and focus on the most important ones.
Make sure not to bite off more than you can chew. Learn to say ”no” and politely refuse to accept additional tasks if you think that you’re already overloaded with work.
Get A Massage
Musculoskeletal manipulation has been shown to induce the release of anti-stress hormones, such as dopamine and serotonin. Multiple studies have also shown the benefits of massage in reducing stress and anxiety while inducing relaxation and feelings of well-being.
In a 2017 study, scientists found that diaphragmatic breathing (deep breathing) has the potential to improve cognition, reduce stress, and enhances attention span.
Sadly, many people ignore the benefits of such a simple technique, even though many researchers advocate for its efficacy.
Meditation And Yoga
In a classic 2014 meta-analysis, researchers reviewed 17,801 citations and 47 trials with 3,320 participants.
The effects of meditation on stress were clearly apparent, and scientists concluded that “Despite the limitations of the literature, the evidence suggests that mindfulness meditation programs could help reduce anxiety, depression, and pain in some clinical populations. Thus, clinicians should be prepared to talk with their patients about the role that a meditation program could have in addressing psychological stress.”
The same goes for yoga.
In a recent study published by the International Journal of Preventive Medicine, researchers found that regular practice of yoga could significantly reduce stress, depression, and anxiety.