Stress is part of being human, and it can help motivate you to get things done. Even high┬аstress┬аfrom serious illness, job loss, a death in the family, or a painful life event can be a natural part of life. You may feel down or anxious, and thatтАЩs normal too for a while.
Talk to your doctor if you feel down or anxious for more than several weeks or if it starts to interfere with your home or work life.┬аTherapy,┬аmedication, and other strategies can help.
Meanwhile, there are some helpful techniques you can learn to better handle stress before it becomes overwhelming. Here are some helpful tips to manage stress:
- Keep a positive attitude.
- Accept that there are events that you cannot control.
- Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
- Learn to manage your time more effectively.
- Set limits appropriately and say no to requests that would create excessive stress in your life.
- Make time for hobbies and interests at Ways to Manage Stress.
- Don’t rely on alcohol, drugs, or compulsive behaviors to┬аreduce stress. Drugs and alcohol can stress your body even more.
- Seek out social support. Spend enough time with those you love.
- Seek treatment with a┬аpsychologist┬аor other mental health professional trained in stress management or┬аbiofeedback┬аtechniques to learn more healthy ways of dealing with the stress in your life at Ways to Manage Stress.
Exercise
To start with,┬аphysical activity┬аcan help improve your┬аsleep. And better┬аsleep┬аmeans better stress management. Doctors donтАЩt yet know exactly why, but people who exercise more tend to get better deep тАЬslow waveтАЭ sleep that helps renew the┬аbrain┬аand body. Just take care not to┬аexercise┬аtoo close to bedtime, which disrupts sleep for some people at Ways to Manage Stress.
Exercise also seems to help mood. Part of the reason may be that it stimulates your body to release a number of hormones like endorphins and endocannabinoids that help block┬аpain, improve sleep, and sedate you. Some of them (endocannabinoids) may be responsible for the euphoric feeling, or тАЬrunnerтАЩs high,тАЭ that some people report after long runs.
People who exercise also tend to feel less anxious and more positive about themselves. When your body feels good, your mind often follows. Get a dose of stress relief with these exercises at Ways to Manage Stress:
- Running
- Swimming
- Dancing
- Cycling
- Aerobics
If you don’t have the time for a formal exercise program, you can still find ways to move throughout your day. Try these tips:
- Bike instead of driving to the store.
- Use the stairs instead of the elevator.
- Park as far as you can from the door.
- Hand-wash your car.
- Clean your house.
- Walk on your lunch break.
Diet
The benefits of eating health foods extend beyond your waistline to your┬аmental health. A healthy┬аdiet┬аcan lessen the effects of stress, build up your┬аimmune system, level your mood, and lower your┬аblood pressure. Lots of added┬аsugar┬аand┬аfat┬аcan have the opposite effect. And junk food can seem even more appealing when youтАЩre under a lot of stress at Ways to Manage Stress.
To stay healthy and on an even keel, look for complex carbohydrates, lean┬аproteins, and fatty acids found in┬аfish, meat,┬аeggs, and nuts.
Antioxidants┬аhelp too. They protect your cells against damage that chronic stress can cause. You can find them in a huge variety of foods like beans, fruits, berries, vegetables, and spices such as┬аginger.
Stick to a healthy diet with a few simple tips. Make a shopping list. Carry┬аhealthy snacks┬аwith you when you leave the house. Stay away from processed foods, and try not to eat mindlessly.
Scientists have pinpointed some nutrients that seem to help lessen the effects of stress on the body and mind. Be sure to get enough these as part of a balanced diet at Ways to Manage Stress:
- Vitamin C
- Magnesium
- Omega-3 fatty acids
Sleep
A common side effect of stress is that you may struggle to fall asleep. If this happens three times a week for at least 3 months, you may have┬аinsomnia, an inability to fall and stay asleep. Lack of sleep can also add to your stress level and cause a cycle of stress and sleeplessness.
Better sleep habits can help. This includes both your daily routine and the way you set up your bedroom. Habits that may help include:
- Exercise regularly at Ways to Manage Stress.
- Get out in the sunlight.
- Drink less┬аalcohol┬аand┬аcaffeine┬аclose to┬аbedtime.
- Set a sleep schedule.
- DonтАЩt look at your electronics 30-60 minutes before bed.
- Try┬аmeditation┬аor other forms of relaxation at bedtime.
The role of your bedroom in good sleep hygiene also is important. In general, your room should be dark, quiet, and cool. Your bed also plays an important role. Your mattress should provide support, space and most of all, comfort at Ways to Manage Stress.
Relaxation Techniques
Yoga.┬аThis is a form of exercise, but it can also be a meditation. There are many┬аtypes of yoga. The ones that focus on slow movement,┬аstretching, and deep┬аbreathing┬аare best for lowering your┬аanxiety┬аand stress.
Meditation.┬аIt has been around for over 5,000 years for a reason. Meditation works well for many people and has many benefits. It can lower stress, anxiety, and┬аchronic pain┬аas well as improve sleep, energy levels, and mood. To meditate, you will need to:
- Find a quiet place.
- Get comfortable (sitting or lying down).
- Focus your attention on a word, phrase, object, or even your breath.
- Let your thoughts come and go and do not judge them at Ways to Manage Stress.
Deep breathing.┬аWhen you practice deep breathing, you turn on your bodyтАЩs natural ability to relax. This creates a state of deep rest that can change how your body responds to stress. It sends more oxygen to your brain and calms the part of your┬аnervous system┬аthat handles your ability to relax.
Try belly breathing. Get comfortable, close your┬аeyes, and place one┬аhand┬аon your┬аstomach┬аand the other on your chest. Take a deep breath in through your nose. You should feel your belly rise more than your chest. Now, exhale through your nose and pay close attention to how your body relaxes. Repeat at Ways to Manage Stress.
Biofeedback.┬аLearn how to manage your┬аheart rate, muscle tension, and blood pressure when stress hits. Biofeedback gives you information about how your body reacts when you try to relax. Sensors are placed on your body that call out changes in everything from your brain-wave pattern to your muscle tone. Working with a biofeedback therapist, you can start to take control of the signals by changing how your body reacts to the sensor.
Connect with people.┬аSpend time with a friend or family member who will listen to you. It is a natural way to calm you and lower your stress. When you connect with people in person, your body releases a┬аhormone┬аthat stops your fight-or-flight response. You relax at Ways to Manage Stress.
Behavior.┬аHow you respond to people directly impacts your stress levels. Manage your response with these tips:
- Try not to overcommit yourself
- Share the responsibility
- Count to 10 before you respond
- Walk away from a heated situation
- Distract yourself with┬аmusic┬аor podcasts
Inner voice.┬аNothing affects your stress levels like the voice inside your head. The good news is you are in control. You can exchange negative thoughts for positive ones. There are more benefits to positive self-talk than reducing stress. These include a longer life, lower levels of┬аdepression, greater resistance to the┬аcommon cold┬аand┬аcardiovascular disease, and better coping skills for when hard times hit at Ways to Manage Stress.
Laugh therapy.┬аWhen you laugh, you take in more oxygen. Your┬аheart,┬аlungs, and muscles get a boost and your body releases those feel-good hormones. Laughter also improves your immune system, lessens pain, and improves your mood for long periods of time.
Talk therapy.┬аLong-term talk therapy helps some people deal with stress. One approach, cognitive behavioral therapy, helps you change negative thought patterns. Your therapist can guide you toward other approaches that might be helpful at Ways to Manage Stress.