Updated: Sep 10
Stress is a natural reaction to life's challenges. It can help you stay focused and alert and motivate you to do your best work. But too much stress can lead to illness and anxiety, making it hard to enjoy the good things in life. Luckily there are many ways you can manage your stress levels, so they don't take over your life!
Getting moving is one of the best ways to beat stress. Exercise can help you feel better and think more apparent, so you can handle whatever life throws at you.
Exercise helps boost endorphins — your body's feel-good chemicals — which can help make it easier to cope with stressful situations. Some people like taking a walk outside or doing yard work, while others prefer to hit the gym or try meditating (which we will talk about later). No matter what kind of exercise you do, it's essential that you find something that works for you and makes you happy!
Regarding making time for exercise, we all have busy schedules at different times in our lives. But if there was ever a time when we needed practice, it's now! Even five minutes of exercise each day can make a big difference in how stressed out and overwhelmed we feel daily! So start small—take a break from whatever else needs doing around home or work—and permit yourself to get up from wherever it is that sits down most often during these busy days/weeks/months/years and get moving!
Don't rely on alcohol or nicotine to relieve stress
Both alcohol and nicotine are addictive substances, so it's easy to become dependent on them. Both effects on your health can be devastating; alcohol is linked to liver disease and cancer, while nicotine has been linked to heart disease, cancer, and many other illnesses. Both also cause sleep problems. Even if you don't feel like you have a problem with either substance, using them regularly will eventually lead to addiction or other health issues that could affect your well-being.
Take a time out
Take a break from your stressful situation. You can take a break in many ways:
Take a walk and enjoy the fresh air.
Listen to music or watch TV.
Talk with someone you trust about what's going on with your life, or write down your thoughts in a journal (this is called "journaling").
Take control of your environment
Avoid stressful situations. Stressful situations can cause people to feel anxious, tense, and nervous. Avoid exposing yourself unnecessarily to stressful events or people if you're prone to anxiety or worry.
Take control of your time. You can make changes within your own life that will help reduce stress in your life. Taking control of your time allows you more freedom from things that cause tension and anxiety in your mind and body because it gives you more power over them when they arise.
Create a relaxing environment for yourself at home or work by decorating with calming colors, lighting candles, listening to soothing music through headphones, and keeping fresh flowers around wherever possible (in vases on shelves, etc.), which has been proven scientifically many times over now! Remember though: Just because something looks nice doesn't mean it's relaxing too; some things might have positive effects on us but not be visually appealing - such as having plants growing inside our homes where there isn't enough sunlight exposure coming through windows so they may end up dying prematurely due to lack of sunlight availability."
Be assertive, not aggressive
When you're stressed, try to pay attention to what's happening. Are you just annoyed, or are you truly upset? Are you being assertive and honest about what's bothering you, or are you lashing out in anger without giving the situation a second thought? For stress management techniques like counting to 10 or exhaling deeply to work as designed, it's essential that we first identify which type of stress we're experiencing:
Annoyed: If someone has done something that mildly annoys or irritates but doesn't cause any damage or lasting harm, then it's probably fine just letting them know they're driving us crazy. By communicating clearly and calmly what's bugging us in a non-aggressive way—for example: "You left the light on when leaving this room; could I ask that next time please turn off the lights?"—we can resolve the matter quickly and move on with our lives before frustration sets in.
Upset: When something upsets us deeply enough so that we have difficulty functioning correctly (e.g., crying over something trivial), then a more assertive response may be required than simply telling someone else how much their behavior bothers us (for example: "I think it's inappropriate for one person within an office environment not only not wear deodorant but also tell others around them about their pit stains).
Could you put it in perspective?
Could you put it in perspective?
Sometimes, the best way to deal with stress is to look at your current situation from a larger perspective. Maybe you're stressed about an upcoming test or presentation at work, but thinking about how much time you have until those things happen and how much time has passed may make the stress less critical. It can also help to think about the long-term effects of what you're stressed about—is it something that will matter in a year? In five years? Will it matter on your deathbed?
Laugh at yourself.
When we get stressed out over something that seems scary or overwhelming (like taking an exam), our brains often go into panic mode and stop being able to process information rationally—this is known as "fight or flight" mode. Instead of panicking and shutting down completely, try laughing instead! It might sound silly at first, but laughing helps reduce stress hormones while releasing positive endorphins into your brain that make us feel happier overall!
Get some restful sleep
Sleep is a powerful stress reliever. It can reduce the impact of stress, and it also helps you recover from it faster. Getting enough sleep is one of the best ways to manage your stress levels, and if you're chronically sleep-deprived, it will only make your life more stressful.
To get the most restful sleep possible during this stressful time:
Make sure your room is dark, quiet, and cool (between 65°F/18°C and 70°F/21°C). Turn off electronics at least an hour before bedtime (including TVs).
If possible, try to wake up at the same time every morning so that your internal clock stays in sync with sunrise; exposure to sunlight has also been shown to improve mood!
A daily routine can improve your physical, mental, and emotional health. An exercise helps you get through the day by giving you a sense of structure and predictability in your life. You're no longer dependent on others to help organize your time; instead, you have control over when things happen in your day. This gives you more opportunities to do the things that are important to you but may otherwise go unnoticed if it weren't for a set schedule or plan.
Take a supplements
If you're feeling stressed, it's time to start taking supplements. Some of the most popular stress-reducing supplements include:
Multivitamins: These are essential for keeping your body healthy and functioning correctly. If you don't already take a multivitamin, consider switching to one that contains magnesium and vitamin D. Magnesium can help reduce muscle tension and relax blood vessels, so they don't constrict as much during times of stress; while Vitamin D helps regulate moods by increasing serotonin production in the brain (which leads to an overall happier mood).
L-theanine supplement: This amino acid found in green tea has been shown to help with anxiety symptoms when taken before bedtime or during stressful situations. So if you tend toward anxiety attacks (or have trouble sleeping), this is an easy fix!
Ashwagandha supplement: This herb has been used for centuries in Ayurvedic medicine as a natural remedy for stress relief; it has also been shown by modern science that ashwagandha reduces cortisol levels (the hormone associated with chronic stress).
Rhodiola Rosea supplement: By reducing oxidative damage from free radicals on cells throughout your body, Rhodiola helps improve immunity under conditions with high levels of oxidative stressors such as those that occur during times of high-stress exposure or fatigue, or both!
Learn to say no
Learning to say no is one of the best ways to deal with stress. When you say yes to every request your way, you're not only wearing yourself out by doing tasks that aren't important to you but also potentially putting yourself in harm's way. If someone asks you if they can borrow $20 and promises that they'll pay it back at some point, are they going to follow through on their word? Probably not! By saying no more often in life and focusing on what's critical instead of what everyone else wants from us, we free up time and energy for ourselves so we can do things that are truly important to us—like watching TV or sleeping late every morning.
The best way to de-stress is to engage in activities that are good for your mind and body
There's no one-size-fits-all method for managing stress. Some people enjoy spending time with friends and family, while others prefer to spend extra time alone. Some find exercise the best way to de-stress, while others prefer taking a nap or watching their favorite TV show. No matter what you do to manage your stress levels, remember that it's important not to overdo it: going too hard on yourself can make you feel worse in the long run!
Whether you're dealing with stress daily or in an occasional bout of busyness, these tips can help. We hope they give you some ideas for keeping stress at bay and feeling better about the challenges in your life.