Unfortunately there is no magic wand that can help you control the stress, however there are some steps you can take in order to limit its impact. The change starts by becoming more self-aware in anticipation of situations, re-evaluate our approach and see that people around us will be less likely to react in stress, causing less stress to manage overall. With the demanding schedules nowadays, you need to practice the following healthy habits in order to cope with stress mindfully.
The root of stress management is understanding and becoming mindful of our stress and its impact upon us, and there are a number of constants and a few wild cards to be played when you’re stressed out. These days it’s hard not to get overwhelmed between juggling work and other commitments, but you need to set time aside or your mental health can suffer. When we perceive tasks as potentially threatening (for example, being late to an important meeting) it immediately leads to an elevated increase in cortisol as our bodies perceive these tasks not as regular acts, given the negative perception.
We all know that the effects of stress can be debilitating, leading to all sorts of symptoms, including headaches, difficulty sleeping or lowered immunity. This article highlights the toll which stress, a feeling that we all experience on a regular basis, takes on our well-being. Our heart begins to race, memory recalling is difficult, our mood is irritable, we get headaches and we’re overeating, therefore our overall health will suffer, creating increasing risk for type 2 diabetes, hypertension and our immune system becomes compromised when we are stressed out.
One: Try to eat a well balanced diet
Eat foods which will release energy slowly, instead of food or drink high in sugar, which may give you instant energy but leave you feeling edgy. Excess caffeine tends to heighten arousal and impair your concentration, so try to limit it, as well as non-prescribed drugs. Some people drink alcohol to control their stress levels, but it not a healthy way to go.
Two: Change the way you communicate
Express your feelings, be willing to compromise and manage your time better.
Three: Responde to a frustrating situation with a deep breath
In stressful situations, take a few minutes to breathe mindfully and consider this exercise your “reset” button, as it can be a tool to help calm your mind on your commute or while waiting in a long line. You can try to count and stop when you feel that you’ve regained a sense of calm. If you find yourself being frustrated, take a pause and take conscientious breaths, because going with the emotions of the moment will only increase our stress levels.
Four: Work out regularly
Exercise will improve your mood, provided you do it often, 3 to 5 times a week at least. 30 minutes of moderately intense exercise or a vigorous exercise jogging will get your heart rate up and help with back strength. Most of all, remember that any exercise is good.