Thursday, February 2, 2023

How Can I Remove Stress

Here Are Some Stress Relievers:

How to remove stress!
  • Count to 10 before you speak or react.
  • Take a few slow, deep breaths until you feel your body un-clench a bit.
  • Go for a walk, even if its just to the restroom and back. It can give you a chance to think things through.
  • Try a quick meditation or prayer to get some perspective.
  • If its not urgent, sleep on it and respond tomorrow. This works especially well for stressful emails and social media trolls.
  • Walk away from the situation for a while, and handle it later once things have calmed down.
  • Break down big problems into smaller parts. Take one step at a time.
  • Turn on some chill music or an inspirational podcast to help you deal with road rage.
  • Get A Hug From A Loved One

    Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.

    When you hug someone, oxytocin is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.

    Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation.

    So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.

    What Causes Mental Stress

    Its origin is triggered by a signal from outside stimuli a piece of information of an objective or subjective nature, or both at once. The mental stress develops very slowly at the beginning. We cannot observe its development because of our lack of understanding of mental energy.

    The information we receive from the outside , creates a feeling that evolves into a negative emotion . For example, the inability to understand or accept other peoples point of view can cause mental stress.

    My Personal Experience with Mental Stress

    In my late twenties, I struggled consistently with mental stress. I was happy to work in a global corporation and also excited to be responsible for many projects at once. Despite the work load I had, I was a victim of mobbing because of my keen engagement towards my tasks. I was physically and mentally exhausted because of the many complex purchase orders I had to place for the projects assigned to me. On top of that, there were certain people in the organization giving me hard time because of my desire to strive to improve.

    There was an immediate disharmony between me and these people that generated a feeling of intolerance and non-acceptance. This grew into feelings of disappointment and frustration, which ended up creating emotion of anger and anxiety over not performing well or losing my job.

    Also Check: How To Conquer Stress And Anxiety

    Become A Pro At Time Management

    To get the most out of your study time and make it as stress-free as possible, creating a study timetable is essential. Planning your studying a week or month in advance is ideal, meaning youll know exactly what you need to do, and that youll have the time to cover everything you need. But even if you have less time than youd like, creating a timetable will help make sure you fit the most important elements into the period of time you have left. Make sure you factor in breaks and relaxing activities too, and be sure to mix it up so you dont spend all day cramming the same subject youll just get bored!

    If youre a bit disorganised or struggle to get going in the mornings there are some great study apps that can help you take control of your schedule. The Pomodoro Focus Booster app allows you to choose a task to complete, and will prompt you to take timed breaks at intervals of your choosing. Its good for avoiding distractions and keeping study time to shorter, more effective bursts. Another time management app, 30/30, will let you set up a list of study tasks with a time scale for each, and tell you when its time to move on to the next item.

    You can read more about how to manage your workload at university on another blog post.

    Remember You Can Change

    How to Eliminate Stress and Anxiety: Beating Stress Step by Step ...

    Dont buy into the big lie when people say I cant help the way I feelThats just the way I am. You may not know how to change your attitude but it is totally changeable if you simply spend five minutes a day practicing the strategies listed above.

    You can always change for the better. Do it and youll be giving yourself the best Christmas present ever.

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    Physical And Mental Problems

    Everyone goes through stressful periods. If you can calm down afterwards, then there is not much to worry about. But if you live too long under stress and get too little rest, your body will protest.

    You get complaints such as headache, muscle pain and sleeping problems. You become irritable and still feel tired when you get out of bed. You may also feel gloomy or sad. You can become unkind to other people and you may also withdraw because contact with other people costs you too much energy. Your work takes more effort and it is often difficult to concentrate. Sometimes life just doesnt seem so nice anymore and the prospect of improvement seems far away.

    Not everyone is equally sensitive to stress. Especially if you want to do things right and pay little attention to the things that are already going well, you are more likely to become stressed.

    Doing more than you can actually handle will eventually make you less effective. Research shows that people who work many hours under pressure, end up getting less work done per hour. It can also lead to feelings of depression and anxiety as well.

    Make Time For Leisure Activities

    Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.

    But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.

    Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.

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    Do A Check Up From The Neck Up

    Examine your attitude. 85% of people are programmed negatively. What about you? Do you fall into that category?

    The way you find out the answer is to examine your first reaction to any bit of news you might receive. When you go to your desk and find a note from your boss that says, See me immediately, what is your first reaction? Do you think, Great, the raise is coming early this year.? Or is your first reaction, What did I do wrong this time? 85% expect the negative.

    If you fall into that category, give yourself the gift of a new attitude for the holidays and the new year.

    In The Payoff Principle: Discover The 3 Secrets For Getting What You Want Out Of Life And Work, I take you through a step-by-step process that will give you the ultimate attitude makeover.

    For the moment, there are three things you can do to get you started in that direction. First, set the goal of getting a better attitude. Second, do some affirmations. As silly as it sounds, tell yourself, over and over again, Im a positive person with a positive attitude. And third, ask a couple of people to hold you accountable, to praise you when youre showing a more positive attitude and to encourage you when youre getting down.

    Get Your Study Snacks Right


    Studies have proven without a doubt that certain foods can help relieve stress and anxiety. If you are feeling overwhelmed while staring at your revision notes, consuming food and drinks that are high in sugar or caffeine will only heighten your stress. Instead, make sure you are putting healthy food into your body, which will help you stay calm and hopefully boost your brainpower, too. Some of the best mood-boosting snacks include blueberries, dark chocolate and pistachio nuts. Pumpkin and sunflower seeds contain high levels of magnesium, which is known to regulate emotions. Of course eating too much of anything will make you feel lethargic and off-form so eat in moderation. Those who drink black and green tea have also been shown to produce lower levels of the stress hormone cortisol after performing a stressful task, so put the kettle on when it all gets too much!

    If youre interested on some great tips to eat healthily on a budget, check out our blog post on the topic!

    Now your studying is optimal and stress free, you just need these expert tips on how to succeed in the exam itself:

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    Tip : Connect To Others

    There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the bodys defensive fight-or-flight response. Its natures natural stress reliever . So make it a point to connect regularlyand in personwith family and friends.

    Keep in mind that the people you talk to dont have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

    Of course, its not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to lifes stressors.

    Tips for building relationships

    Avoid Nicotine And Alcohol

    Alcohol, nicotine and other dependency-building substances may easily become things that your body relies on to release stress. This could result in your body being unable to release stress until it receives such substances.

    Alcohol and nicotine can also cause chemical changes in the brain and cause oxidative stress, which is an imbalance between free radicals and antioxidants in the human body.

    Furthermore, alcohol releases added amounts of cortisol, altering the way your brain perceives stress and how it responds to it. Cortisol also happens to promote habit-based learning, increasing your risk of becoming a habitual drinker to cope with stress.

    Besides keeping your stress levels low, avoiding nicotine and alcohol can also help prevent a handful of other potential health problems, from lung and throat cancer to infertility.

    While substances like alcohol may feel like an easy escape mechanism, remember that it keeps your problems around in the long run. Its still best to tackle your stress head-on to gain full control of your mind and body.

    Read Also: How To Overcome Stress Eating

    Simple Ways To Deal With Stress At Work

    Research has indicated that the percentage of Americans who are stressed at work is highand its only getting higher. According to a survey of more than 2,000 full-time U.S. employees, ages 18-79, more than half of employees find themselves stressed during at least 60 percent of the workweek.

    Work stress has significant health consequences that range from relatively benign to potentially serious .

    While stress at work is common, finding a low-stress job is hard . A more realistic approach is to adopt effective coping strategies to reduce stress at your current job. Here are some stress management techniques you can try if you are finding it hard to cope with work stress

    Talk About Your Problems


    If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, a trusted clergyman, your doctor, or a therapist.

    And you can also talk to yourself. Itâs called self-talk and we all do it. But in order for self-talk to help reduce stress you need to make sure itâs positive and not negative.

    So listen closely to what youâre thinking or saying when youâre stressed out. If youâre giving yourself a negative message, change it to a positive one. For example, donât tell yourself âI canât do this.â Tell yourself instead: âI can do this,â or âIâm doing the best I can.â

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    Breathe And Stretch As You Study

    Breathing techniques are one of the quickest and easiest ways to relieve tension in the body and calm the mind. By taking deliberately deep, slow breaths the body undergoes a relaxation response: the heart rate slows, muscles relax and blood pressure drops. Try five minutes of abdominal breathing or 7:7:7 breathing: breathe in for a count of seven, hold your breath for seven seconds, breath out for seven seconds.

    Stretching the body will also help relieve muscle tension, increase circulation and focus your brain. Enrol in a gentle yoga class for a guided stretching session, then practise the techniques at home. Its important to take a break from sitting at your desk. Not only will it keep you relaxed and alert, itll help you sleep better, too all of which leads to more effective studying and exam performance. You can even get apps on your phone with exercise and stretching routines.

    How Can We Handle Stress In Healthy Ways

    Stress serves an important purposeit enables us to respond quickly to threats and avoid danger. However, lengthy exposure to stress may lead to mental health difficulties or increased physical health problems. A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover.

  • Eat and drink to optimize your health. Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help in the moment, but actually may add to stress in the long run. Caffeine also can compound the effects of stress. Consuming a healthy, balanced diet can help to combat stress.
  • Exercise regularly. In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Consider non-competitive aerobic exercise, strengthening with weights, or movement activities like yoga or Tai Chi, and set reasonable goals for yourself. Aerobic exercise has been shown to release endorphinsnatural substances that help you feel better and maintain a positive attitude.
  • Stop using tobacco and nicotine products. People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on the body by increasing physical arousal and reducing blood flow and breathing.
  • There are several other methods you can use to relax or reduce stress, including:

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    What Are The Behavioural And Emotional Effects Of Stress

    When you are stressed you may experience many different feelings, including anxiety, irritability or low self-esteem, which can lead to becoming withdrawn, indecisive and tearful.13

    You may experience periods of constant worry, racing thoughts, or repeatedly go over the same things in your head. You may experience changes in your behaviour. You may lose your temper more easily, act irrationally or become more verbally or physically aggressive.14 These feelings can feed on each other and produce physical symptoms, which can make you feel even worse. For example, extreme anxiety can make you feel so unwell, that you then worry you have a serious physical condition.

    Spend Some Time In Nature

    How to De-Stress yourself | Ways to help remove stress | WISHSPACE

    As previously reported by Health, spending time in nature has a profound effect on our stress levels. According to a study in the International Journal of Environmental Health Research, even spending just 20 minutes in a park does wonders for our well-being. According to research psychologist Kelly McGonigal, PhD, author of The Joy of Movement, incorporating a little nature every day is beneficial to managing your stress levels. Depending on how youre social distancing, getting to a park every day may not be easy, but even a short daily walk outside would suffice and help you clear your head.

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    Listen To Music On The Drive Home

    Listening to music offers many benefits and can be an effective way to relieve stress before, during, and after work. Playing an uplifting song while you make breakfast can help you start the day off feeling better prepared to interact with the people in your life. Likewise, combating the stress of a long day with your favorite music on the drive home can help you wind down and feel less stressed when you get there.

    Tip : Practice The 4 As Of Stress Management

    While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, its helpful to think of the four As: avoid, alter, adapt, or accept.

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    A Comprehensive Stress Management Technique

    Apart from calming a busy mind, where you apply the techniques physiologically to reduce thoughts and calm the mind, here we need deeper expertise and the application of subtle energies to create specific thoughts to reduce and eliminate mental stress.

    For fast results, one thing is to keep the mind calm and reduce stress, but more importantly you need to train the mind to stay busy and efficient. We will work with a two-in-one technique here.

    Step 1

    Identify the stressor . You can discover this by being aware of your surroundings and of your reactions to it is it the person and her/his actions/behavior that are causing my stress? Is it the idea I have about how things are happening around me ?

    Be realistic with yourself in identifying the root-cause of your stress. No one can do it more quickly.

    After you have identified the stressor, generate specific thoughts, such as, I am grateful for this challenge, and I will find a way to accept it as is and work on changing my approach and reaction to it. Once you achieve this, the stressor has no longer the same level of influence on you.

    Step 2

    Develop/apply the stress relieving activity together with the tool, and approach the stressor when youre ready .

    Apply gratitude and practice breathing exactly when the stressful situation is happening and not only when walking in the park or when you know that you are safe from the mental stress.

    Step 3

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