Stress is something just about everyone is familiar with. And yet, dealing with that stress or reducing it seems to be more unknown territory. So, what are the different stress management techniques to help? And are they achievable for anyone?
The quick answer to both of these questions? YES! There are plenty of things you can do to help reduce your stress. And what’s even better news is that you can start doing most of them right away. Here are some of those ways, along with a little bit of information on what stress does to the mind and body to get you started.
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The Effects of Stress on the Mind and Body
The truth is that stress can have more negative effects on the mind and body than you might have thought. Some of the common effects of stress on the body include headaches, chest pain, fatigue, sleep problems, and muscle pain.
Stress can also have significant effects on your mental health. Whether that’s restlessness, anxiety, feeling overwhelmed, sadness, depression, irritability, or a lack of motivation. Stress can affect us all in different ways and the level of its impact can vary from person to person. However, the most important thing when it comes to stress is taking the steps to help manage it and live a more stress-free life because of your efforts.
Different Stress Management Techniques to Help Reduce Stress
Now for the part you came for. Let’s dive into some of the different stress management techniques you can use to help reduce stress.
Take deep breaths
If you’re not convinced that something as simple as breathing could help to reduce your stress, we encourage you to give it a try for yourself. Taking deep breaths can be a great way to help get yourself through a stressful situation. It helps to send calming messages to the brain which your body responds to by relaxing.
Your heartbeat will begin to slow while your blood pressure decreases. You might simply stop to take several, nice deep breaths, or give some breathing exercises a try. Either way, breathing is something you can do just about anywhere which makes it a fantastic tool for helping you to calm down.
Give yourself a timeout
You can find yourself in a stressful situation at any place at any time of day. That means your stress signals could also come at any time. Whether it’s headaches, feeling overwhelmed, or feeling irritable. When you start to notice these signs of stress arising, it can be a good idea to give yourself a bit of a timeout.
Step away from the situation that’s causing you stress and try doing something you know will help to calm you down. It could be a walk, listening to music, or calling a friend or family member. Acknowledging your stress and taking a minute to yourself can help you manage the situation and your stress a lot better.
Make exercise a part of your daily routine
Exercise isn’t just about being physically fit, it can do wonders when it comes to reducing stress. As you exercise, your body starts to release endorphins which help to provide you with feelings of happiness and wellbeing.
Exercise is also great for helping to shift your mental state and allows you to focus on something different from the stressful situation you might be going through. You’re sure to get a better night’s sleep and feel healthier overall because of it. No one ever regretted a workout!
Find something you enjoy and try to get into the habit of doing it multiple times a week.
Get comfortable with saying no
As hard as it is, sometimes saying no is simply the best choice. Say you’re at work and you have your schedule set for the day to get everything done on time in a stress free manner. If someone drops by to ask if you can add something on to your plate, it’s likely going to be best to say no if you can. It can be difficult to do, but adding more to your already busy schedule is only going to make you feel overwhelmed and more stressed.
If you have trouble saying no to things right away, then you might ask if you can think about it for a minute and get back to them. Think through your decisions and always do what’s going to be best for you at the end of the day.
Ensure you’re getting enough sleep
No matter who you are, sleep is valuable. If you have sleep problems then it could result in high levels of stress. Stress can also be the culprit when it comes to your ability to sleep well or not.
Those who get at least eight hours in a night have been known to be a lot less overwhelmed and irritable than compared to those who get less than eight hours of sleep. Get yourself into a routine when it comes to your sleep and always do your best to make it a priority.
Limit alcohol as much as possible
Unfortunately, alcohol doesn’t help when it comes to keeping your stress levels down. In fact, it has been known to stunt the ability to bounce back from stressful situations. Not to mention what long-term alcohol use can do to the body. Do your best to keep it to a minimum!
Develop healthy eating habits
Health is wealth! And what you put into your body can affect both your mind and body in a number of ways. Try going for foods that are high in vitamin C, vitamin B and omega-3’s.
It can also be a good idea to limit your sugar and caffeine intake to help balance the stress you’re feeling.
Looking for another unique way to manage your stress levels? Consider giving vagus nerve stimulation. You can even use a vagus nerve stimulation device from the comfort of your own home.
Now that you’re a lot more knowledgeable on stress and what you can do to reduce it, it’s up to you to get started. Take things as fast as slow as you like, but always remember to keep an open mind. Your journey towards a more stress-free life awaits!