Stress has become a common experience for most of us. Combating everyday stress seems to be the biggest challenge we face. While it may seem like nothing can be done to manage your stress at home, school/university, and work, there are steps you can take to relieve the pressure and gain control over your situations. Here are some simple ways to relieve your daily stress:
1. Exercise: Any form of physical exercise can relieve mental stress. People who exercise regularly are less prone to being succumbed to stress and any mental concerns relating to stress. It helps release endorphins which are chemicals that improve our mood and acts as natural painkillers. Exercise improves our sleep quality as well, which can be negatively affected by daily stress. Regular exercise makes you more competent and confident in your body which in turn enhances mental well-being. We should all find a suitable exercise routine that we enjoy, such as walking, rock climbing, or yoga.
2. Supplements: several supplements promote stress reduction who stop here is a brief overview of some of the most common ones: Omega-3 fatty acids: one study showed that medical students who consumed omega-3 supplements experienced a 20% reduction in anxiety symptoms. Ashwagandha is an Ayurvedic medicine that treats stress. Several studies suggest that it is very effective. Green tea: green tea contains many polyphenols antioxidants which provide several health benefits. It increases serotonin levels. Some supplements can interact with medications and cause side effects so you may want to
consult a doctor if you have a medical condition first.
3. Light a candle: using essential oils or burning a scented candle may help reduce feelings of stress. Lavender, rose, bergamot, chamomile, neroli, frankincense, sandalwood, and orange blossom are some of the most calming scents. Usage of incense to treat your mood is called aromatherapy. Studies show that aromatherapy can reduce stress and improve sleep.
4. Reduce caffeine intake: caffeine is a stimulant found in some teas, coffee, chocolates, and energy drinks. A high dosage of caffeine can increase anxiety. People have different thresholds to caffeine tolerance. Caffeine can sometimes make you jittery. Less than five cups in a day is a moderate amount.
5. Make a note: a very effective way to handle stress is to write things down. Keeping a record of what you are stressed about is an approach, another is to jot down what you are grateful for. Gratitude relieves stress by focusing your thoughts on what is positive in your life.
6. Spend time with friends and family: social support from friends and family can help you get through stressful times. Being a part of a friend network gives a sense of belonging and self-worth, which can help you in tough times.
7. Laugh more: it is hard to feel stressed when you are laughing. It is good for your health, and there are few ways it may help relieve stress: relieving tension by relaxing muscles. Laughter can help improve our immune system and mood. Watch funny TV shows or hang out with friends who make you laugh.
8. Learn to say no: not all stressors are within your control, but some are. Take control over the things in your line that can be changed and are causing you stress. One way is to say ‘no’ more often. This is true if you find yourself taking on more than you can handle, juggling many responsibilities can leave you feeling overwhelmed. Being selective about what you take on and saying no to things can reduce your stress levels greatly.
9. Avoid procrastination: A very good way to stay on top of your stressors is to keep a check on your priorities. Procrastination causes stress which negatively affects your health and sleeps quality. Maintaining a to-do list can help you organize the priorities. Set realistic goals. Give yourself time between tasks as multitasking can become stressful itself.
10. Practice mindfulness: mindfulness includes practices that enable you to stay present. It can help reduce the anxiety-inducing effects of negative thinking. There are methods for increasing mindfulness, including mindfulness-based cognitive therapy, mindfulness-based stress reduction, Yoga, and meditation. A study in college students suggested that mindfulness may help increase self-esteem, which in turn lessens symptoms of anxiety and
depression.
11. Listen to soothing music: music can have a very relaxing effect on the body. Slow-paced instrumental music can reduce stress by increasing relaxation response which helps stabilize blood pressure and heart rate as well as stress hormones. Nature sounds can be very calming especially for meditation.
12. Deep breathing: Mental stress activates your sympathetic nervous system, signaling your body to go into flight or fight mode. Hence you experience physical symptoms such as faster heartbeat, quicker breathing, and constricted blood vessels. Deep breathing exercises activate the parasympathetic which controls the relaxation response in the nervous system. There are several types of breathing exercises: diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. Deep breathing helps slow the heart rate allowing you to feel more peaceful and present.
