Nowadays, it’s normal to get overwhelmed every once in a while. Between juggling family, work, and other commitments, you can become stressed out. But it’s important to take time out to focus on both one’s mental & physical health.
Although a healthy amount of stress is essential for us to stay inspired and motivated, too much can take a toll on us. The best we can do is find different ways to manage the stress and inculcate healthy habits in day-to-day life to do so.
These simple habits help get stress levels under control-
Just focusing on your breath can make a huge difference to your stress levels. Breathing techniques can calm your brain and your body in just a few minutes. While there are many different breathing exercises, a few simple ones are:
- Breathe in through your nose and notice your belly fill with air. Count slowly to five as you inhale. Hold for a second and then slowly breathe out through your nose as you again count to five.
- Breathe in through your nose and think that you’re inhaling calm, peaceful air. Feel the air reaching all parts of your body. And, as you exhale, imagine that you’re breathing your stress out.
2) EAT A BALANCED DIET
A poor diet can bring greater reactivity towards stress. Stress eating and reaching for high-fat and high-sugar foods can provide a temporary sense of comfort that adds to your long-term stress.
Refined carbs, like potato chips and cookies, can cause a spike in your blood sugar levels. When your blood sugar crashes, you might get more stressed and anxious.
Consuming a balanced healthy diet can help you combat stress over the long haul. Foods like avocado, eggs, and walnuts support mood regulation and energy balance.
3) PRIORITIZE EXERCISE
Physical activity is a key element in stress management and improved mental health. And the best part is, there are many different types of activities that can reduce your stress levels.
Join a gym or exercise indoors. Moreover, always keep in mind that there are so many ways to stay physically active in your daily life as well.
Strength training, walking, hiking, and spin class are just a few different ways you can get stress relief.
Meditation brings immediate stress relief and lasting stress management benefits. There are many different forms of meditation activities you can try to manage your stress.
You can develop a mantra that you repeat in your mind as you take slow and deep breaths. Or, you can take a few minutes out of your day to practice mindfulness, which involves being in the moment. Simply pay attention to what you see, touch, hear and smell.
When you’re focused on the present, you won’t be able to ruminate about something that has already happened or worry about something that will happen in the future.
Meditation and mindfulness take a little practice, but it can make a big difference in your overall stress management as it brings you back to the present.
5) DEVELOP A POSITIVE SELF-TALK HABIT
The way you talk to yourself is important. Harsh self-criticism, catastrophic predictions, and self-doubt aren’t helpful at all. If you’re thinking things like, “I can’t stand this,” and “I don’t have time for this,” you’ll definitely stress yourself out.
It’s necessary to learn how to talk to yourself more compassionately and realistically. When you doubt yourself or call yourself names, your success declines, so instead, reply with a kinder inner dialogue.
An optimistic conversation with yourself can help you manage your emotions and take positive action.
6)LISTEN TO MUSIC
Doctors and therapists are using music for its health-enhancing qualities, and you can use it to reduce or manage stress. Music can calm your experience of stress, both emotionally and physically, and leave you feeling soothed and relaxed. There are many ways to inculcate music into your daily life, and you’ll find some great stress management benefits. For instance, playing your favourite music during your commute can relieve stress and make you feel happier when you arrive. Just add some music to your day if you want to make an easy change that leaves you feeling less stressed each day, it doesn’t matter what genre as long as you enjoy it, so turn up the tunes you really love!
7) DO SOMETHING THAT MAKES YOU HAPPY
Research shows that when people do things that lift their mood, they get close to positive feelings that increase resilience toward stress. So doing one small thing of your choice each day can create something that helps you keep a smile on your face and overcome stress simultaneously.
Since we are constantly connected to your digital devices, watching the news, consuming too much caffeine, or not taking care of our health, these are just a few things that may increase the stress. Taking on habits is instrumental in helping one feel better.
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