Stress management may seem very difficult at times. Your bills will not stop coming, your work keeps increasing with no extra hours in a day, family responsibilities are there to stay, and so on. However, you may be having more control on your stress than you actually think. Stress management involves dealing with your problems in the right way. Just take charge of your thoughts, lifestyle and emotions.
Here are 7 ways to regain control of your stress:
1. Exercise
Exercise is good for your mental and physical well-being. During exercise, the body releases endorphins, GABA, dopamine, and serotonin. These neurotransmitters, together with improved blood circulation in the body, help to improve your mood. It does not have to be vigorous exercise in a gym. A simple exercise such as leaving your seat in the office and walking around for 15 minutes is enough to reduce stress. In addition to melting away stress, exercise helps in reducing the chances of developing heart diseases by lowering blood pressure, strengthening heart muscles and reducing weight.
2. Breathing
Deep breathing helps in saturating the blood with oxygen and clears the mind off any thoughts causing stress. Taking a deep breath brings relaxation and balance to the body. It is a simple 5-minute exercise. Sit upright on your chair, put your hands on your knees, with feet flat on the floor, and take a deep breath (in and out, slowly and deeply). Plan to do this exercise twice daily. This helps calm down your mind and dissipate stress.
3. Meditate
Meditation is a process of inward-focused thought together with deep breathing. It is one of the best ways to manage immense stress. Meditation improves cognitive performance and lowers blood pressure and heart rate. For ladies with stress and pain, you can try meditation plus CBD beauty products for pain relief. Meditation involves finding a quiet place, closing your eyes, relaxing your muscles, and focusing your mind on one particular thing for about 10 minutes. You can focus on breathing, or even an object. The practice of meditation also helps in lowering blood pressure and reduce risk factors for heart disease.
4. Adequate sleep
Various studies have shown that adequate sleep is very important in managing stress and for general well-being. Stress causes loss of sleep while lack of sleep increases stress levels. This cause physical and mental disconnects in the body and in most cases worsen with time. A restful sleep is important for restoring body and mind connection which in turn lowers stress. Good sleep boosts immunity, helps in emotional regulation, relieves pain and decreases risk of chronic diseases such as diabetes and other heart diseases. When you get to bed before falling asleep, take time to reflect on how your day was. Review over events, people and situations that you encountered during the day. Focus on some of the positive things that happened. Do not let your thoughts be carried into negative things that happened. This will allow you to sleep soundly without losing sleep in the night.
5. Eat well
Certain types of food are good at reducing stress. Carbohydrates help in increasing serotonin levels in the body which helps in bringing a feeling of calmness and relaxation. Green tea brings a soothing feeling because it contains amino acids and thiamine that help the body relax. Thiamine counter effects of caffeine. The stimulating effects of caffeine worsens stress.
6. Share
A problem shared is a problem half solved. When you are stressed, discuss your challenges with a trusted friend. Having a healthy social life is good for mental health. A good relationship with family and friends enhances a healthy lifestyle. These relationships are particularly important when you are stressed. Discussing problems bring a sense of reassurance and better control of stress.
7. Listen to music
Relaxing music is helpful when you are feeling overwhelmed by stress. Calm music lowers blood pressure, brings a positive effect to the brain and helps in reducing cortisol, a hormone that causes stress. Listening to nature or ocean sounds has the same effect as music. If you can sign, it helps in taking your mind away from things that are stressing you also emotional release. When singing, the body releases endorphins and oxytocin, hormones that alleviate stress and anxiety.
These steps of stress management may appear very simple, but you can try to adopt them into your lifestyle and experience the benefits. The little time you invest will be significant in transforming your mind from stressful to relaxed state. When you achieve that state of calmness in the body and mind, you will be able to realize your potential in various aspects.