Stress is a normal response to dealing with changes and challenges in daily life. In the short term, stress can help you perform better under pressure, but constant stress can pose problems for your health. This is because stress causes the release of cortisol, the stress hormone, and adrenaline, which influences your blood pressure, heart rate, eating habits, sleep patterns, blood sugar levels, fat metabolism and your ability to fight off illness. Long-term stress can also increase your risk of heart attack or stroke and contribute to depression. These lifestyle actions can help you reduce or manage the stress in your life –
Adopt a Healthy Lifestyle
- Eat a healthy diet and exercise regularly.
- Reduce caffeine and sugar.
- Avoid cigarettes, alcohol and other drugs.
- Get enough sleep.
- Take a break.
- Try Deep Breathing – sit tall and comfortably, breath in slowly through your nose and exhale through your mouth while counting to yourself.
- Reframe problems – pause, regroup and look at the situation from a positive angle. For example, if you are stuck in traffic, enjoy the alone time.
- Avoid people who stress you out.
- Avoid topics that get you upset or cross.
- If you constantly argue over topics, such as religion or politics, change the topic or remove yourself from the conversation when it arises.
- Manage your time and plan to avoid the last-minute stress and running behind.
Increase Physical Activity
- Regular physical activity is an important step in reducing your stress and improving your health.
- Physical activity can help regulate your hormones and offset the negative effects stress can cause on your body.
- Aim to complete 30 minutes of moderate physical activity per day on most days of the week.
- Brisk walking is an excellent way to increase your physical activity.
- Look for the bright side of the situation.
- Challenges are opportunities for personal growth.
- Reflect on stressful situations and learn from your experience.
Learn How to Relax and Have Fun
- Set aside time for yourself each day.
- Time to relax, rest and take a break from all your responsibilities.
- Keep your sense of humor!
- Connect with others. Spend time with people who have a positive impact on your life.
- Have lunch or go for a walk with a friend.
- Do something you enjoy every day.
- Listen to music you enjoy.
Be Willing to Adapt
- If you can’t change the situation, change your expectations and your response.
- Be willing to compromise. You may want someone else to change. You will have a better chance of finding a resolution if you are willing to compromise to a middle ground.
- Look at the big picture. Will it matter in a month? A year? Is it worth getting upset and stressed?
- Adjust your standards. Perfect may not be possible. Set reasonable standards that can be achieved and learn to live with “good enough.”
- Learn to forgive. Let go of anger and resentment. Accept an imperfect world.
- Don’t try to control the uncontrollable. Some things are beyond our control. Instead, focus on the things you can change and the way you react to the situation.
- While you may not change the situation, you are in control of how you respond.
- Set a schedule and plan to prepare for stressful situations and jobs you need to do.
- Manage your time to fit in what needs to be accomplished.
- Take charge of your environment, find a space that inspires you or adapt your workspace to be positive and encouraging.
- Be more assertive. Take charge of your life and make decisions.
- Delegate to others. Please have your children or family help out with chores and jobs; they can reduce your workload.
- Avoid procrastination. Putting things off only increases the stress later on.
- Find someone to talk to, talking through problems and challenges can alleviate the stress associated with the situation.
- Learn to say “no.” Limit yourself to only what you are comfortable with doing.
- Limit and prioritize your “to do” list. First, sort out the “must do’s” and the “should do’s.” Then, deal with important jobs right away and delay or drop unnecessary tasks.
One of the most popular changes people like to make to live a healthy lifestyle is to eat differently. However, because of the negative health consequences of obesity, the influence fitness has on our self-esteem, and the effects of nutrition on our stress levels and longevity, switching to a healthier diet brings some of the greatest benefits for wellness.
Getting regular exercise is another wonderful way to keep your weight in check, manage overall stress levels, and stay connected with others. Exercise can also help keep many health conditions at bay and is well worth the effort. The trick is to start gradually and work your way up.
People often underestimate the importance of getting enough sleep and getting the right type. However, lack of adequate sleep has many negative consequences—they’re subtle but significant. Getting enough sleep isn’t one of the most popular changes people resolve to make, but it should be. Because stress can rob you of sleep, and because many of the techniques that promote sleep can also reduce stress (and vice versa), it’s a very good idea to learn more about how stress affects sleep and how to get quality sleep when you’re stressed.
Try avoiding alcohol and drugs
People turn to drugs and alcohol to relieve stress, sadness, or anger. This is a very bad practice because substance use can only worsen your state of mind, trigger anxiety or even depression, and eventually make it much harder to recover.
Identify the Cause of your Stress
Look closely at your habits, attitudes and excuses. And try to reduce stress using given techniques/information.