Stress is an ever-present aspect of being human. However, being stressed will demotivate you and lead to unfinished household chores, reduced job satisfaction, and much more. Life has its ups and downs, and sometimes, circumstances make you feel anxious or down, but that is your body’s natural response when placed in a stressful situation.
When you’re stressed out, you might feel dizzy and nauseous, your head may start to hurt, or you might feel highly overwhelmed due to the situation at hand.
In the end, stress will impact your ability to function on a day-to-day basis, so it is vital to recognize and manage your stress levels as quickly as possible if you value your mental and physical well-being.
So, whether you’re experiencing a crisis at home or a major issue at work, having a stress management plan and following it to the ‘T’ will benefit you immensely. After all, nobody has a magic lamp in their pocket that they can rub whenever they want to wish their stress away.
So, with that in mind, let us look at a few things you can do to manage your stress more effectively.
Admit you have a problem.
It is human nature to put off problems or avoid conversations related to unpleasant topics. However, if you’re concerned about anything, whether at home or work, admit that you have a problem. If you don’t acknowledge that there is an issue in the first place, you won’t identify your problems.
And you wouldn’t want to put off issues like stress because it will become disastrous if not treated on time. So, the first thing you can do is check to see if you have treatment resistant depression to understand what exactly you’re dealing with.
Once identified, standard clinic treatment probably won’t work on you. So, it is a must to explore more specialized depression treatment options.
However, if you don’t, going to your local psychiatrist or psychologist’s office will be your best bet. In the end, it is all about recognizing you have a problem and getting treatment for them quickly, which is even more apparent with stress.
Perform deep breathing exercises.
Deep breathing is an excellent technique for managing stress. It allows your body to create a deep state of rest that changes its response to stressful situations. Whenever you perform a few deep breathing exercises, your body’s natural ability to relax turns on.
In addition, your body’s blood flow enhances, and you get more oxygen distributed throughout your body, calming your nervous system in the process.
Try belly breathing exercises. To do that, close your eyes, get comfortable, and place one of your hands on your belly and the other one on your chest. Now, inhale deeply through your nose.
Let out the air through your nose and closely monitor how your body relaxes. While you do that, you must feel your belly expand more than your chest. Repeat the process as long as you want to for the best results.
You will slowly feel your stress melt away with every exhale you perform.
Get your daily dose of sleep.
One of the most common side effects of stress is loss of sleep. That said, if you fail to sleep for three nights a week for three months running, we have bad news for you; You have insomnia! Plus, not getting enough sleep will worsen your stress even more. So, to counter this, you have to incorporate better sleeping habits into your daily routine.
Some of these habits include; consuming less alcohol, exercising more, setting a sleeping schedule, meditating, cutting down caffeine intake, and much more. Furthermore, your bedroom also plays a vital role when it comes to sound sleep hygiene.
With that in mind, ensure that your bedroom is calm, quiet, and dark. Moreover, your mattress should provide space, support, and, most importantly, comfort. Otherwise, you will be twisting and turning all night trying to get some shut-eye.
Eat a healthy, well-balanced diet.
It is a well-known fact that the advantages of eating a well-balanced, healthy diet stretch far beyond a slim waistline. Instead, a nutritional diet lowers your blood pressure, improves your mood, boosts your immune system, and most importantly, lessens the effects of stress.
On the other hand, increased fat and sugar intake can have the opposite effect on your body. It’s fascinating to know that junk food usually feels very appealing whenever you’re under stress, as some people binge on fast food to counter their stress.
However, that is immensely dangerous for your health.
That said, to ensure you remain on track to managing your stress levels, eat lean proteins, complex carbs, and fatty acids found in nuts, meats, eggs, and fish. Moreover, foods rich in antioxidants such as berries, beans, ginger, garlic, and other leafy vegetables will help repair cell damage caused by chronic stress.
Try talk and laughter therapy.
Long-term talk therapy has been known to help individuals tackle their stress levels. One type of talk therapy is CBT(Cognitive Behavioral Therapy). It helps deal with stress-related destructive thoughts in patients.
CBT is an efficient type of talk therapy to treat patients suffering from depression. So, talk with your therapist or counselor, and they will guide you towards the approach that will work for you.
Besides talk therapy, you can always give laughter treatment a try. When you laugh or smile, your lungs inhale more oxygen, releasing endorphins that relax your muscles. Laughter also helps with pain management and improves your overall mood.
Stress is an unavoidable part of any human being’s life. However, it would help if you took care of it ASAP instead of leaving it for later. After all, allowing too much stress to pile up will lead to potentially harmful mental and physical health issues.
That said, with some patience and the tips mentioned above, you can reduce your stress levels, whether at home or work!