Stress is a part of our daily lives, so we must learn how to manage it. Undermanaged or long-lasting stress will cause unsettling pressure in your body, whether it comes from an increased workload, an argument with a family member, or financial worries. Studies show that stress is not only emotional or mental; it also affects your physical being. Prolonged stress is the major cause of illnesses such as heart disease, stroke, obesity, and diabetes, as well as depression and anxiety disorders.
Before learning about stress management techniques for a better life, one needs to identify one’s stress. While some stress can be positive, like when we buckle down and finish an important work deadline, there is a very thin line between enhancing and debilitating stress. So, one needs to tune in with themselves to understand their real stress level. Some of the most common signs of when a person is under a lot of stress are:
Unable to concentrate and focus on daily chores
Feel overburdened or overwhelmed
Finds it hard to make decisions
Constantly worried
Has a slower memory than usual
Become easily impatient and irritable when dealing with others
Unable to enjoy themselves and feel neglected
May get involved in substance abuse
Physical signs like difficulty breathing, sore eyes, sleep problems, fatigue, muscle aches, bowel problems, sudden weight loss or weight gain.
FIVE SCIENCE-BACKED STRESS MANAGEMENT TECHNIQUES
HEALTHY ROUTINE
If one’s life doesn’t follow a healthy and regular routine, one’s quality of life is marked poor. However, this doesn’t improve overnight. The individual has to make conscious decisions to start and end their day with a good mindset.
First and foremost, set alarms to sleep and wake up at a fixed time to have a consistent biological clock. Also, schedule time to be active. Any form of physical activity, such as brisk walking, cycling, gardening, or swimming, is a great way to be active. A half-hour or an hour of this sort of activity can pump up the feel-good endorphins and other natural chemicals that boost a sense of well-being.
MEDITATION
This is another healthy habit to be adopted as a part of one’s daily routine. Meditation and deep breathing are simple and fast ways to combat stress. To meditate, focus on an object to stream the thoughts, crowding the mind and causing stress. This can be done in combination with deep breathing wherein, one deep and slow breath through their nose with a hold of 3-5 counts. This will help:
Make one self-aware
Give new ways to look at problems
Reduce negative thinking
Induce patience
GOOD DIET
Another significant factor is one’s diet. Eating healthy doesn’t always contribute to a fit and healthy body; it also contributes to a positive mind. Try to convert three major meals into six small meals to regulate sugar levels, which will keep one’s mood stable. When it comes to diet, aim to follow these tips:
Includes five portions of a variety of fruits and vegetables
Include high-fiber starchy foods like potatoes, bread, rice or pasta
Include low-fat dairy or dairy alternatives
Limit saturated and trans fats, sodium and added sugars
Have a controlled portion size
PRIORITIZE YOUR BEING
To calm the tensed senses, one’s mind must receive the required care and attention to operate correctly. This is possible only when the person recognizes the practices and habits to honor their mind’s peace. This is nothing challenging or selfish, as time for yourself diminishes stress. To do this, one can:
Start a gratitude journal to focus on the good in life
Learn to say “NO” without any hesitation, guilt, or shame
Invest time in their interests like dancing, listening to music or reading the book
Prioritize their sleep to avoid mental fatigue
Learn to ignore the stressors which do not affect them much
CONNECT WITH OTHERS
We need human connection, and spending time with loved ones is a great way to stop feeling so stressed. Call a friend for coffee or carve out quality time with your family. When a stressed friend reaches out to you, some good tips for listening to them include:
Offer emotional support in troubling times to ease the pain
Make the person feel heard and understood
Offer new perspectives with their advice and words of encouragement
Prioritizing social media interactions over in-person relationships at times of stress can further enhance stress. often increases FOMO (feeling of missing out) and leads to inadequacy, isolation and dissatisfaction, which can worsen their mood and stress. Cutting down on social media will be an effective stress management technique too.
AVOID CAFFEINE AND ALCOHOL
As per the National Coffee Association, 62% OF Americans drink three or more cups of coffee a day, which can be responsible for a high ratio of anxiety disorders in the country. Also, remember that other than coffee, many other products also contain caffeine and must be limited in consumption, such as tea, chocolate, and certain headache medicines. Drinking alcohol excessively will also lower your mood and trigger more stress.
If one wants, one can try refreshing alternatives such as herbal teas, non-alcoholic beer, mocktails, and sparkling water with fancy bitters.
CONCLUSION
No stress management technique can eradicate stress from our lives completely but it can teach us how to live with stress, safeguarding our physical and mental health. So, learn some of the techniques mentioned above to manage your stress levels today!
Download the JOYSCORE app to track your quality of life and learn how to make healthy adjustments.
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