Stress has become a common element of our every day. The world today is fast and keeping up with it is exhausting. So, every once in a while, taking that needed break and switching the buttons off help to refresh and rejuvenate yourself. There are multiple reasons why you could be stressed as there are for being stressed. Has stress been holding you back lately? If it has, this is the right time to switch everything else off and snooze your mind. Here are some ways you can reduce your stress and make it less debilitating for yourself:
1. Stress Buster : Breathe
2. Stress Buster : Chew Some Gum
3. Stress Buster : Organise
4. Stress Buster : Exercise
5. Stress Buster : Eat Better!
6. Stress Buster : Always Catch Up On Your Sleep
7. Stress Buster : Are There Any Deficiencies?
8. Stress Buster : Curb The Caffeine
9. Stress Buster : Focus On Mindful Eating
10. Stress Buster : Find A Hobby!
Stress Buster 1: Breathe
If you are looking for instant stress relief, take a step away from whatever you are doing, give yourself a moment or two of deep breathing. Stress hormones affect the respiratory and cardiovascular systems. During the stress response, the body is conditioned to breathe faster in an effort to quickly distribute oxygen-rich blood to your body. Pre-existing conditions such as asthma or anxiety can make it worse. In those couple minutes of deep breathing, try to shift your focus from all stressors to breathing. A good rule of thumb is to breathe in for a count of four, hold for 1 or 2 and then release for 8.
Tip: Fifteen minutes of meditation every morning before work and every night after work can help you refocus your thoughts and control your mind.
Stress Buster 2: Chew Some Gum
Another way to instantly feel less stressed. A 2008 study out of Swinburne University found that people who chew gum while multitasking under stress had lower cortisol levels, reduced levels of stress and anxiety, and increased levels of alertness and performance. Another 2009 study at NICM Collaborative Centre for the Study of Natural Medicines and Neurocognition, Australia, found that chewing gum can improve a negative mood, and increase levels of peace and calm. chewing gum causes brain waves similar to those of relaxed people. Chewing gum promotes blood flow to your brain as well.
Tip: Toss one for when you are feeling anxious. Don’t make it a habit or chew on it for hours together—it erodes your teeth, releases mercury amongst other side effects.
Stress Buster 3: Organise
If your stress incoming from a feeling of overwhelm, pause for a second make for yourself a sustainable plan of action to follow. Relieve yourself of the stress that comes from not knowing how to go about something or not being able to find what you need when you need it. It is always good to start a long day with timed to-do lists and even better to ensure that you work in a clean environment, on a desk, for example, where everything is in place, your food would be ready when it is time to eat, etc.
Tip: If you like arranging and rearranging stuff, you can keep some portions of your room undone for when the need arises. Or, redo the entire room once again—as long as it calms you.
Stress Buster 4: Exercise
It may not be what you wanted to hear, but regular exercise (defined as at least 30 minutes of semi-rigorous movement 5 times a week) is directly linked to better moods and coping abilities. Exercise also regulates the hormones of the body, while it reduces levels of the body's stress hormones, such as adrenaline and cortisol, it also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators, having both short-and long-term bearings on reduction of stress.
Stress Buster 5: Eat Better!
Not that you need to change everything about what you and follow some influencer’s diet to the T, eating better can definitely mean choosing healthier alternatives and reducing the junk. Every once in a while, eat fruit for dessert, swap your carbonated drink for a cup of tea, and such small changes and choices.
Eating a healthy diet can reduce the negative effects of stress on your body, building a stronger immune and nervous system, that is more equipped to deal with stress. Hormones are also better regulated when you are eating your greens.
Remember, too stringent a diet can also become a contributor to stress, it is completely alright to give in to the occasional craving, just know to strike the balance.
Tip: Eating healthy and eating right are the two most important factors responsible for keeping your health, mind and body in check.
Stress Buster 6: Always Catch Up On Your Sleep
Stress and sleep are more closely linked than they seem. Stress can adversely affect sleep quality and duration, while the lack of sleep can increase stress levels. Both stress and a lack of sleep can lead to lasting physical and mental health problems. Once you have had the amount of quality sleep that your body requires, the brain and the systems it controls are able to function better, ensuring better efficiency and therefore reducing our stress. A fixed window for bedtime is a good way to ensure you would fall asleep faster with sound, quality sleep.
Stress Buster 7: Are There Any Deficiencies?
If you have found yourself constantly stressed or flustered, get your blood tested. Stress depletes nutrients such as magnesium and iron faster and lowers nutrients can lead to heightened feelings of stress, it is a vicious cycle! A lack of Vit B, for example, is quite common, with about 1cr cases per annum in India alone. The symptoms of fatigue and shaky memory can be frustrating, unproductive and add to your worries. Consider speaking with your physician about starting supplements, several of which can even alleviate anxiety along with reducing stress.
Tip: Get yourself regularly checked for deficiencies or other possible health conditions to stay up-to-date on your health charts.
Stress Buster 8: Curb The Caffeine
While coffee can give you the jolt that you need in the morning, it can also be a contributor to stress. The stimulant caffeine and stress can both elevate cortisol levels. High amounts of caffeine can lead to the negative health effects associated with prolonged elevated levels of cortisol (as in chronic stress). Its jittery effects on your body are similar to those of a frightening event. Regulation is crucial and any more than five cups a day is excessive. Alcohol and nicotine consumptions are also something to monitor. Depressants in nature can magnify negative moods and feelings, including stress.
Tip: Drinking copious amounts of coffee is not as glamorous as they show on TV. Restrict your coffee intake up to two or three cups each day.
Stress Buster 9: Focus On Mindful Eating
You have heard it before, prevention is better than cure. Know what you have on your plate and plan for it in a way that causes you the least stress, if it remains to cause a major strain, evaluate the worth at the cost, it is worth the pressure it is causing? Not all stressors are within your control, but some are. Take charge of the parts of your life that you can change and are causing you stress. Whatever does remain, know to get it done sufficiently in time, procrastination will only leave you with less time and you would have to get reactive instead of proactive, not being able to do your best.
Tip: Chew doesn’t gulp!
Stress Buster 10: Find A Hobby!
When you know you have a major, unavoidable stressor ahead of you, it is wise to find a hobby that can help you blow off the steam. Providing a responsibility-free time in one’s schedule can be something to look forward to. Depending on what you pick, having a hobby can have many added benefits such as improved motor skills, sharper memory and better sleep. Just remember to pick something you would genuinely enjoy and find engaging and meaningful.
Q. Can breathing exercises help?
A. Instantly, some quick grounding exercises can do the trick. In the long run, practising deep breathing such as belly breathing for 7-15 minutes a day can combat stress along with other ailments.
Q. What if nothing seems to work?
A. Remove yourself from the situation, take a long walk, preferably somewhere there is greenery and you can find yourself some oxygen, drink some green tea or speak to a loved one. Return only when you feel better prepared to deal with what you have at hand without spiralling.
Q. How do you recognise a stressor?
A. Generally, a feeling of dread or overwhelm are tell-tale signs that something bothers you. If a stressor is a strong one for you, your body may also start having noticeable reactions to it in the firm of jitters, fidgets or aches. It also is in how you feel when you are away from this apparent stressor. Do all the symptoms go away or are they caused by something else.
Also Read: #DeStress: Here are 6 Ways to Relax Yourself At Home