10 TIPS TO REDUCE STRESS
- September 12, 2021
Just when you feel you have no time to relax, know that this is the moment you most need to make time to relax.”― Matt Haig, Reasons to Stay Alive.
When your car dies on a rainy day or a deadline looms, how do you respond? Long-term, low-grade or acute stress takes a serious toll on your body and mind, so don’t ignore feelings of constant tension. Understand what’s happening inside your body and learn simple skills to combat the impacts of everyday stressors.
BELL RINGERS-SIGNS THAT YOU ARE STRESSED
The most prominent sign of stress is a decrease in effectiveness. Multiple studies link chronic stress to a higher risk of heart disease, stroke, depression, weight gain, memory loss and even premature death, so “it’s crucial to recognize the warning signals, says Hans Selye (the father of stress research)”. Which are:
- Prolonged periods of poor sleep
- Regular, severe headaches
- Unexplained weight loss or gain
- Feelings of isolation, withdrawal or worthlessness
- Constant anger and irritability
- Solemn uneasiness and loss of interest in activities
- Constant worrying or obsessive thinking
- Excessive alcohol or drug use
- Inability to concentrate
10 TIPS TO REDUCE STRESS
We all need to know when to close our eyes and take a deep breath when we feel tension rising.
1. Re-caliberate Work-life Balance
All work and no play? If you’re spending too much time at the office, intentionally put more dates in your calendar to enjoy time for fun, either alone or with others.
2. Build in Regular Exercise
Moving your body on a regular basis balances the nervous system and restores blood circulation, helping to flush out stress hormones. Even a daily 20-minute walk makes a difference.
3. Eat Well and Limit Alcohol and Stimulants
Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can make stress worse in the long run. Well-nourished bodies cope better, so start with a good breakfast, add more organic fruits and vegetables, avoid processed foods and sugar, and drink more water.
4. Connect with Supportive People
Talking face to face with another person releases hormones (dopamine) that reduce stress. Lean on those good listeners in your life.
5. Create Hobby Time
Do you enjoy gardening, reading, listening to music or some other creative pursuit? Engage in activities that bring you pleasure and joy; research shows that this reduces stress by almost half and lowers your heart rate, too.
6. Practice Meditation, Stress Reduction or Yoga
Relaxation techniques activate a state of restfulness that counterbalances your body’s fight-or-flight hormones. Consider taking a mindfulness-based course to learn effective, lasting tools.
7. Sleep Enough
If you get less than seven to eight hours of sleep, your body won’t tolerate stress as well as it could. If stress keeps you up at night, and add extra meditation into your day to make up for the lost .
8. Bond with Your Pet
Clinical studies show that spending even a short time with a companion animal can cut anxiety levels almost in half.
9. Take a Vacation
Getting away from it all can reset your stress tolerance by increasing your mental and emotional outlook, which makes you a happier, more productive person upon return. Leave your cellphone and laptop at home!
10. See a Therapist or Coach
If negative thoughts overwhelm your ability to make positive changes, it’s time to seek. Make an appointment today—your health and life are worth it.