Stress affects all of us to some extent. Personal and social threats, job-related issues, busyness, illnesses, all these factors disrupt our health and sleep. As a result, life becomes miserable. Frustration over small things can spread like an epidemic to every aspect of life! Before we can enjoy this little life, our mind is filled with sadness.
But can we let this go on? So what should we do? Let’s find out some simple but effective ways to deal with stress –
01. Learn to say ‘no’
When the pressure of work and the commitments to society and family become too much, learn to say ‘no’. Don’t just give in to requests and take the pressure off yourself. You can also ask for help if necessary, which is also an important part of teamwork.
02. Take a break
According to the International Stress Management Association, “You can be very efficient at your job if you can practice taking at least 10/15 minute breaks between work.” So instead of sitting at your desk and having lunch, take this time to shake off all the worries from your head and recharge yourself a little. The result is your next steps!
03. Exercise
A great way to relieve stress is physical activity. Physical activity releases endorphins in our bodies, which make us feel good. At the same time, it also increases energy and counteracts stress hormones such as cortisol. Choose any exercise that suits your body, be it walking or dancing or gym exercises!
04. Learn to switch off
Is the office closed or work is over for today? But just like switching off your mobile phone, turn off the switch of your mind. Don’t burden your mind with unnecessary work thoughts.
05. Take a deep breath
When we are stressed, we usually take shallow breaths, which actually increases anxiety. Here are some breathing rules to relieve anxiety –
Take a deep breath into your diaphragm, so that your ribs feel like they are expanding.
Once you feel your breath is full, take three more breaths and hold them.
This time, exhale completely and try to exhale three more small breaths.
Repeat three to four times.
06. Caffeine News
Coffee, tea, cola and all alcoholic drinks increase the release of adrenaline in the blood, which actually increases stress levels. If you want to drink, drink green tea. Green tea is rich in antioxidants, which counteract the oxidative stress caused in the body.
07. Be positive
Most of the stress actually depends on your perception. Take a step back and think, do you really need to worry so much about what you are worried about? Just a little change in your perspective will help you see any problem from a positive angle.
08. Plan always
Be strategic in time management. After a day’s work, make a list of ‘what to do’ for the next day. After completing the listed tasks one by one, it will give you a sense of relief.
09. Sleep peacefully at night
Can’t sleep at night? One of the side effects of stress is insomnia, which increases stress and makes the body tired and irritable. Turn off the television, take a warm bath. Read a book or listen to music before going to bed. Keep a notebook on your bedside table, write down all the things that are crowding your mind there. Then they will not accumulate in your mind and increase stress.
10. Find your own way of liberation
According to Robert M. Sapolsky, to get rid of your daily depression, find a regular way of liberation, it will be very useful in relieving stress. It may be a social event, singing, dancing, or meditation, prayer or a hobby! This will give you mental strength and make your sad days enjoyable.
11. Get a massage
A good way to manage stress is to get a massage. It relaxes your tense muscles, reduces pain and improves blood circulation. Ultimately, this helps to relieve mental stress.
12. Meditate
Meditate for at least 15 to 30 minutes a day. Even if you are very busy with work pressure, set aside some time for meditation. To meditate, all you need is your mind. Give your mind some silence for some time during the day or focus on your breathing. A little peace of mind will give you the strength to deal with countless stresses and disturbances throughout the day.
13. Choose yoga
Yoga increases the release of endorphins in the brain, which makes the mind cheerful. Moreover, yoga also reduces obesity and other health risks. So, consult an expert and choose the type of yoga exercise that suits your body.
14. Organize your life
A well-organized life gives us a peaceful mind and a sense of self-control. Always try to keep everything in order, then you will not forget any important thing. Work on time and keep some time for yourself in between all the work. You will see that all the storms of the mind are calming down!
15. Eat healthy food
It has already been proven that junk food increases our mental sadness (not to mention obesity). So, make some changes in your diet. Non-vegetarian and grain-based foods increase our energy and also try to change our mentality. According to scientists, foods like nuts, sea fish, and vegetables play a role in relieving mental stress.
16. Reduce the use of the internet and phone
Disconnect. One of the major reasons for not being able to reduce stress is not being able to distance yourself from the internet and telephone. By disconnecting the internet and telephone, at least you can stay away from some things that make us sad. And besides, you can also enjoy your precious time in your own way.
17. Take Vitamin B
Vitamin B is very important for the balanced development of the brain and nervous system. And besides, it also plays a role in relaxation. Lack of vitamin B increases irritability and sadness. So take vitamin B. Generally, beans, peas, nuts, liver, eggs and milk contain a lot of vitamin B.
18. Aromatherapy
In some cases, inhaling it can instantly relieve stress and reduce anxiety and increase focus. According to experts, fragrances stimulate our sensory system, which releases chemicals in the brain that make us feel relaxed, loving, excited, and at peace. Some popular essential oils for stress relief include rosemary, cypress, and lavender.
So why worry? Learn the above techniques and bring relief to your life. You only have one life! Why make life miserable with unnecessary stress? Your peace lies in your peace of mind! Best wishes to you.
