Ignite your potential
Before a big presentation or after an argument with the spouse, stress happens to all of us. A little stress can even be good, helping us to amp up our senses so we can successfully land a client or make a deadline.
However, stress also results in negative effects on our body, like excessive sweating, rapid breathing and elevated blood pressure. The next time you feel your stress level starting to rise, try a couple of these stress busters on for size.
Stress is an unfortunate byproduct of our busy lives today. While stress affects every individual a little differently, the impact of consistently high stress levels might include physical illness, reduced cognitive functioning and a lower quality of life overall.
The good news is that there are plenty of easy stress management tools you can incorporate into your daily routine to keep stress at a minimum. We have six easy, effective ways to manage stress right here.
Change mindset when leaving work
There may be times when you just can’t finish up your tasks at work. Or maybe it’s a bad day you had (boss making horrible decisions, coworkers acting out, etc.). It is easy to think about that and bring it home. However, it is important to leave not bring it home. Home is place where you can destress and not have these things bother you. By changing your mindset at work you can make your home a peaceful sanctuary.
Rely on your support system
A support system could consist of your therapist, physician, family members, friends, people of your church, co-workers, etc. It is important to surround yourself with positive people, as they can be a positive influence.
Humor
Laughter is the best medicine does have some truth. Laughter is a great stress reliever. Smiling a lot can also make someone feel better.
Good nutrition and adequate sleep
Caffeine can increase your anxiety. Balancing your diet with vegetables, proteins, vitamins can help you feel emotionally better. Also it is important to get adequate sleep every day. Lack of sleep can leave people feeling groggy, angry, and anxious.
Walking, running, or any type of aerobic exercise is a good stress reliever. It decreases muscle tension and gives you more energy.
Using positive self-talk
Talking to yourself contributes greatly to how you feel. Positive affirmations like “I will have a good day” goes a long way.
Keeping a journal
This is one way of venting your feelings and frustration. Writing down your thoughts can also help declutter ideas that may be contributing to your anxiety.
Confront phobias
There may be fears or phobias contributing to your anxiety. It is important to work with a professional therapist in combatting phobias depending on the severity.
Identify source of anxiety
Recognize symptoms of anxiety. How often do you get them? In what situations?
Confront anxiety
Motivate yourself to understand issues related to your anxiety.
Relaxation skills
Anxiety can contribute to becoming physically stressed, but the body is connected in such a way that when a body is stressed it cannot be relaxed. Therefore, when a body is relaxed it cannot be stressed. Techniques that promote relaxation include progressive muscle relaxation, deep breathing, visualization, and meditation.
Problem solve
Deal with issues, creating your anxiety that you can do something about. For those that you can’t do anything about learn to let go.
Adequate sleep
Creating a routine to get deep sleep can help you feel refreshed. Before bed, it helps to meditate, drink herbal tea (with no caffeine) or taking a warm bath can also help.
Good nutrition
Certain foods such as those with high fat content can leave you feeling fatigued. Caffeine can also increase feelings of anxiety and strength.
Learn meditation and other relaxation techniques
Relaxation techniques can relieve tremendous stress.
Take short breaks
Not taking breaks can make it difficult for you to concentrate, as well as be a energy drainer. By taking breaks, you can increase your energy level and work more effectively thereby not getting stressed.
Insomnia
When I have things to worry about it is hard for me to go to sleep.
Headaches and sore muscles
When you are constantly stressed, your muscles are always in alert mode, which can create tension.
Stomach problems
Acid is secreted in the stomach when you are stressed. Excess of acid can lead to a multitude of problems including heartburn and ulcers.
Addictive behavior
Many try to cope with chronic stress through negative coping mechanisms. These include drinking alcohol, smoking, overeating, overspending, gambling, etc.
Have you ever felt an adrenaline rush before a huge athletic match or a piano concert? Or maybe it was the “stress” before a huge exam or huge work project. Everyone at some point has experienced stress. It is the body’s natural way of urgently responding to an external stimuli. There are times that stress can be perceived to be positive:
when it is short-term
acts as a motivator
improves productivity
improves performance
important to mental and physical fitness
focuses energy
However, negative stress can have a deterimental effect:
Here are some tips on finding ways to gaining energy.
Make a quiet time
No matter how extroverted on person could be, it is important to have quiet time. This is a time where you can gather your thoughts and create physical and mental space for yourself.
Stop procrastinating
Procrastination creates tremendous stress. You feel constantly pressured for time to complete a project. Successful people may procrastinate at times, but when it comes to long-term goals, many plan ahead.
Write lists
Lists can help relieve the clutter that can swirl in your head.
