Although stress is a natural part of life, this does not imply you should ignore it. Unmanaged stress can have major negative effects on both physical and mental health.
The good news is that stress is usually controllable. You can lessen your stress, no matter what’s causing it with a few helpful techniques.
Here are ten ways to help you manage stress and live a better, healthier life.
Getting enough sleep
Researchers currently advise adults to get 7 to 7.5 hours of sleep per night
Your body decreases cortisol and other stress hormone levels when you receive a good night’s sleep. One day after getting a good night’s sleep, studies have shown that well-rested persons maintain their composure and exhibit less aversive behaviour.
Additionally, our bodies may recuperate from the day’s activities, remove poisons from the brain, and devote energy to creating and repairing cells while we sleep.
Take slow deep breaths
Your body responds to stressful situations by believing it is being attacked and using its natural impulses to survive. Your breathing quickens, your heart pounds, and your body is pumped full of adrenaline. It is the fight-or-flight reaction, or sympathetic nervous system, in play within your body.
Stress-busting deep breathing exercises work by reversing this reaction. To assist restore equilibrium, it activates your parasympathetic nervous system, also referred to as your rest-and-digest system, and promotes relaxation. Your mind begins to slack down, you breathe in more oxygen, and your pulse rate decreases.
Sit in a quiet, comfortable place when you’re prepared to practice deep breathing. Inhale through your nose slowly and deeply. As the air fills your lungs, let your rib cage open up and your belly rise. Feel your tummy and chest release as you slowly exhale. To feel your body move like an accordion, place one hand on your abdomen and the other on your chest. Until you begin to feel calm, keep taking long, deep breaths.
Listen to music
Both the body and the emotions can be profoundly impacted by music. The faster the music, the more aware you might feel and the easier it might be to focus.
You might feel more upbeat and happy about life by listening to upbeat music. Slower music can soothe you and help you let go of the stress from the day by calming your thoughts and relaxing your muscles hence managing your stress.
Curious about what kind of music is most effective in reducing stress? Musical instruments such as flutes, drums, and stringed instruments from Native American, Celtic, and Indian cultures—even when performed at a low volume—are particularly good at calming the mind.
Rain, thunder, and other natural noises can be soothing when combined with other types of music, such as light jazz, and classical music can all help relax your mind.
Talk to someone about it
Talking to someone when you’re having a hard time is one of the best and most effective things you can do to feel better.
You can have a decrease in loneliness and a sense that you’re not experiencing things alone by talking to someone. In certain cases, all you want from the person you’re speaking to is for them to listen rather than offer solutions. Having just let it out can make you feel much better.
Change your diet or practice “mindful” eating
Adrenaline, a hormone, lowers appetite during periods of extreme stress. However, increasing cortisol levels brought on by long-term stress can result in cravings, particularly for meals heavy in calories, sugar, and fat, which can ultimately result in weight gain.
A healthy immune system and the regeneration of damaged cells can be supported by a balanced diet. It supplies the additional energy required to handle stressful situations.
When we “stress-eat,” we eat hastily without paying attention to what or how much we’re eating, which can result in weight gain.
By encouraging deep breathing, making deliberate food selections, paying attention to the meal, and chewing food slowly and thoroughly, mindful eating practices reduce stress.
Meditate
Meditation is one type of alternative treatment that targets the mind and body. Through meditation, one may experience mental clarity and profound relaxation. Whether you’re taking a walk, taking the bus, waiting at the doctor’s office, or even in the middle of a challenging business meeting, you can meditate.
During meditation, you can focus more intently and put an end to the endless stream of disorganized thoughts that may be worrying you out. This technique may result in an improvement in both physical and mental health.
If you’re just starting, it could be simpler to meditate if you’re in a place where there aren’t many distractions, such as no radios, TVs, or telephones.
As you get more adept at meditation, you might be able to practice it anywhere, especially in high-stress scenarios where it will be most beneficial for you, such as a traffic jam, a challenging work meeting, or a lengthy grocery queue.
Laugh
A good chuckle has wonderful immediate impacts. Laughing makes you feel better mentally and it also causes positive changes in your body.
A hearty laugh can raise and then lower your blood pressure and heart rate, as well as activate and then deactivate your stress response.
Work out or Do exercises
Moving your body regularly may assist if you’re feeling stressed.
Physical activity helps to lower stress levels and improve mood, while idleness can increase stress, create a bad mood, and interfere with sleep.
Start slowly if you aren’t already active, perhaps with some bike riding or walking. Simply choose an enjoyable or favourite activity. This can improve your likelihood of continuing with it over time.
Cut out drugs & alcohol
If your doctor permits, occasionally relaxing with wine isn’t necessarily harmful. However, if you start drinking, you may develop a tolerance for alcohol’s calming properties. As a result, managing stress and anxiety may become even more challenging.
Your blood alcohol concentration (BAC) is often to blame for the feeling of calm you experience after drinking. Temporary emotions of excitement are produced when BAC levels rise, but depressive feelings are produced when BAC levels fall.
This means that drinking a few drinks that cause your BAC to increase before returning to normal could make you feel much more worried than you already did.
Alcohol does not reduce stress. If you suffer from stress, get help from a mental health expert. Also, consult your doctor straight away if you believe you have an alcohol problem.
Take action when you need extra help
It’s critical to seek additional professional assistance when stress makes you feel suicidal. Every country has helplines that are usually free and you can call anytime the negative feelings and thoughts come about.
It may appear overwhelming when you’re suicidal. You could think that the only option is to act on these feelings. Because there is nothing that can be done to remove the sensations or thoughts. Or that it is the only way to get the pain to go away.
You must remember that these are just feelings and you may feel different tomorrow. The best advice we can give is not to make any decisions and don’t act on any of your thoughts. A
Call the helpline at (0800) 21-21-2 for Uganda or talk to a family member or friend.
Conclusion
Every day, stress affects a lot of people. Stress levels are frequently increased by factors such as work, family troubles, health issues, and financial commitments.
The stress-reducing techniques can help get your life back on track. You must recognize that you’re undergoing stress as a first step before you make these additions to your lifestyle.
