Tuesday, September 27, 2022

How Do I Reduce My Stress

Stay In Your Time Zone

How to Reduce Stress at Work

Anxiety is a future-oriented state of mind. So instead of worrying about whatâs going to happen, âreel yourself back to the present,â says Tamar Chansky, Ph.D., a psychologist and author of Freeing Yourself from Anxiety. Ask yourself: Whatâs happening right now? Am I safe? Is there something I need to do right now? If not, make an âappointmentâ to check in with yourself later in the day to revisit your worries so those distant scenarios donât throw you off track, she says.

How Stress Affects The Body

Common symptoms of stress include:

  • A fast heartbeat.
  • An upset stomach, nausea, or diarrhea.

Over time, stress can affect your:

  • Immune system. Constant stress can make you more likely to get sick more often. And if you have a chronic illness such as AIDS, stress can make your symptoms worse.
  • Heart. Stress is linked to high blood pressure, abnormal heartbeat , blood clots, and hardening of the arteries . It’s also linked to coronary artery disease, heart attack, and heart failure.
  • Muscles. Constant tension from stress can lead to neck, shoulder, and low back pain. Stress may make rheumatoid arthritis worse.
  • Stomach. If you have stomach problems, such as gastroesophageal reflux disease or irritable bowel syndrome, stress can make your symptoms worse.
  • Reproductive organs. Stress is linked to low fertility, erection problems, problems during pregnancy, and painful menstrual periods.
  • Lungs. Stress can make symptoms of asthma and chronic obstructive pulmonary disease worse.
  • Skin. Skin problems such as acne and psoriasis are made worse by stress.

Be More Realistic About Your Capabilities

It is helpful to remember that most people underestimate how long it will take to do something, and overestimate how much they can do. This means that they end up taking on too much, and then failing to deliver.

Develop the simple habit of doubling your time estimates for any task.

You are then far more likely to under-promise and over-deliver. This will make everyoneincluding youmuch happier than the other way round .

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Reduce Cortisol By Monitoring Your Thoughts

One of the most insidious sources of stress is your own mental chatter.

The average brain has 70,000 thoughts each day and, for most people, 70% of them are negative.

The negative impact of stress is not due to the events in your life as much as it is due to your thoughts your automatic negative reactions and cognitive distortions about these events.

Positive self-talk and thinking can effectively reduce cortisol.

Meditate

One of the best ways to gain more control of your thoughts is through meditation.

Research confirms that trying to multitask is stressful and actually makes you less productive.

Even the seemingly innocuous habit of frequently interrupting what you are doing to check emails increases cortisol levels.

So, stop multitasking and start focusing on doing one thing at a time.

How To Reduce Cortisol The Stress Hormone

Question of the Day: What can I do to reduce stress in my ...

Edited and medically reviewed by Patrick Alban, DC | Written by Deane Alban

Chronic stress can lead to an elevated cortisol level, resulting in mental, emotional, and physical health issues. Learn how to reduce cortisol naturally.

If its been awhile since youve felt truly relaxed and happy, you may be suffering from a common modern malady an excess of cortisol.

Cortisol is a major stress hormone that contributes to mental health disorders and a wide range of physical illnesses.

In this article, we review the many proven ways to decrease cortisol naturally.

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Look After Yourself Physically

When you are physically fit and well, it is much easier to cope with stress.

When you become stressed, it is harder to motivate yourself to care about what you eat, or whether you exercise. However, not doing so can also make you more stressed. Get into good habits while your stress levels are fairly low, and you may find that they never go up again. These good habits include:

  • Taking regular exercise

    Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.

    These are the fight or flight hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat. However, stress in the modern age is rarely remedied by a fight or flight response. Physical exercise can be used as a surrogate to metabolise the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.

    Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime. Regular physical activity will also improve the quality of your sleep.

  • There is more about this in our pages What is Sleep? and How to Sleep – The Importance of Sleep.

    You can assess your levels of daytime sleepiness with the Epworth Sleepiness Scale.

Learn To Recognize Stressful Thinking

Paying attention to stressful thoughts may help you reduce them.

Mindfulness-based stress reduction is a strategy that involves becoming more self-aware of stress-provoking thoughts, accepting them without judgment or resistance, and allowing yourself the ability to process them .

Training yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension helps you recognize stress when it begins .

Recognizing stressful thoughts allows you to formulate a conscious and deliberate reaction to them. For example, a study involving 43 women in a mindfulness-based program showed the ability to describe and articulate stress was linked to a lower cortisol response (

Summary

Tending to your own happiness can help keep cortisol down. If youre feeling stressed, try listening to music or making yourself laugh.

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Ways To Reduce The Stress Of Presenting

In the past 30 years, Ive given more than 3,000 speeches to audiences across the world. Presentations have been such a central part of my work that many who know me best have been surprised to learn how much anxiety they used to cause me. After my fourth root canal, my dentist pointed out that I appeared to be grinding my teeth at night. He suggested a mouth guard. Over the next few years, I ground through three of them. Fortunately, materials science advanced faster than my grinding and I eventually received a more durable one. Still, I had almost resigned myself to the fact that fitful sleep, restless legs, and a variety of aches throughout my body were the price of the career I had chosen.

I knew I had turned a corner 10 years ago when I was invited to speak to a prestigious business audience at Radio City Music Hall. I slept peacefully the night before. And when I stepped through the crimson curtains to face 6,000 nattily dressed executives, my former panic and dread were replaced with a sense of exhilaration and gratitude.

As I came to realize that presentations would be a permanent facet of my career, I began accumulating tactics to increase my pleasure while reducing the pain. Here are six that have made an enormous difference for me:

You and Your Team

  • Stress

    Dont let it get the better of you.

Smoking Drinking And Drug Use And Stress

How Do I reduce Stress on My Plant Leg? | DGAM W/ Danny

You might find that you smoke, drink alcohol or use recreational drugs to reduce stress. However, this often makes problems worse.28

Research shows that smoking may increase feelings of anxiety.29 Nicotine creates an immediate, temporary, sense of relaxation, which can then lead to withdrawal symptoms and cravings.

Similarly, you may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety. However, alcohol may make existing mental health problems worse. It can make you feel more anxious and depressed in the long run.30 It is important to know the recommended limits31 and drink responsibly.

Prescription drugs, such as tranquillisers and sleeping tablets, which may have been prescribed for very good reasons, can also cause mental and physical health problems if used for long periods of time.32 Street drugs, such as cannabis or ecstasy, are usually taken for recreational purposes. For some people, problems start as their bodies get used to repeated use of the drug. This leads to the need for increased doses to maintain the same effect.33

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Make Time For Workplace Wellness

Your workplace should support your sustained wellbeing throughout the day. Say it again so you dont forget. Hard work needs balance to be sustainable. Now, not everyone is lucky enough to have a dedicated home office, but there are plenty of small things you can do to make your work from home experience more enjoyable and healthier. Some excellent items to facilitate this are:

  • Greenery in your scenery.
  • In addition to improving the air quality, adding indoor plants to your desktop can have a soothing effect and make your space feel calmer.
  • A water bottle.
  • Keeping yourself hydrated throughout the day helps to keep your brain alert and moist which provides ideal conditions for creative thinking and problem solving. It also ensures that your body will remind you to get up and move when you need the bathroom.
  • Natural light.
  • Creating a bright and natural workspace can immensely support your mood and productivity. In addition, natural light reduces the need for artificial lighting during the day, which can help to save on energy costs!
  • A good laugh.
  • Laughter is good for the soul and a great way to help reduce stress at work. Try setting up a Laughter Gym at your company to provide a place to let loose!
  • Something that smells good.
  • Whether its a deliciously scented candle or a diffuser with some uplifting essential oils, keeping the environment smelling good can shift your mood and awaken your senses through scent and sight.
  • Weekly virtual wellness challenges.
  • Helping Children And Youth Cope With Stress

    Children and youth often struggle with how to cope with stress. Youth can be particularly overwhelmed when their stress is connected to a traumatic eventlike a natural disaster, family loss, school shootings, or community violence. Parents, caregivers, and educators can take steps to provide stability and support that help young people feel better.

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    Role Of Nurses In The Healthcare Industry

    Nurses are vital elements of the modern healthcare industry. They work tirelessly in both primary and acute patient care. These professional nurse practitioners help the entire population and specialized categories alike, educating them about health concerns and enhancing the quality of life. As a professional nurse, you can play a significant role in improving the care provided to the patients. All these skills and knowledge come with strong educational background and continuing advanced learning approach. Fortunately, today online learning allows you to continue your studies with your current job. Therefore, you can opt for MSN to NP programs online to learn the crucial aspects of the nursing field and upgrade your career. These programs will enable you to accomplish your goals while practicing as a professional nurse.

    Change What You Drink

    12 Simple Ways to Reduce Stress and Why You Need to Do it ...

    What you drink can have both a positive and negative effect on you. And sometimes its more about how much of something you drink.

    For example, moderate caffeine intake increases attention and cognitive function. Its even associated with mood elevation. But high doses of caffeine can induce and exacerbate anxiety.

    And unfortunately, I need to burst the bubble around alcohol. Its time to STOP using it as your go-to form coping mechanism for stress and anxiety. Im not saying that you cant drink, just that its not a healthy way to de-stress. Abstinence from alcohol is actually associated with a lower risk of depression and anxiety.

    Luckily, you can naturally reduce stress and anxiety by drinking certain types of decaffeinated teas. For example:

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    Introduction To Reducing Stress

    Stress is a common condition that can have serious adverse effects on an individuals quality of life and health. It occurs when an individual feels too much pressure that they are unable to cope with. In response to stress, the body produces stress hormones and their heart rate and blood pressure rise. Stress occurs every day and is a normal part of human functioning. It can have some benefits, such as increasing motivation, but excessive or chronic stress can lead to health problems.

    Stress can come from many different sources, including:

    • Work: For example, the threat of losing a job or difficulty getting along with co-workers
    • Interpersonal relationships: Including relationship difficulties with partners and/or children
    • Finances: For example, not having enough money
    • Personal loss: Such as the death of a loved one
    • Personal threats: For example the threat of physical violence.

    People can respond to pressure in different ways depending on several factors, such as their personality, beliefs and past experiences. Not everyone will become stressed in response to the same causes or stressors. Some people may function well when they are stressed, while others may not.

    Stay Away From Conflict

    Interpersonal conflict takes a toll on your physical and emotional health. Conflict among co-workers can be difficult to escape, so its a good idea to avoid conflict at work as much as you can.

    Dont gossip, dont share too many of your personal opinions about religion and politics, and steer clear of “colorful” office humor.

    When possible, try to avoid people who dont work well with others. If conflict finds you anyway, make sure you know how to handle it appropriately.

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    Easy Proven Ways To Relieve Stress

    Tuning in to TV or going online to relax after a stressful workday can make you feel even worse. Turn off the screens and try these stress-busting techniques instead.

    Stressed out after a long day at work? Youre not alone. More than 8 in 10 employed Americans are stressed out about their jobs, according to a 2013 survey.

    If you think stress is just a new societal norm, think again: Excessive stress can seriously derail your health. In fact, people who reported being upset by and dwelling on daily stresses were also more likely to face chronic health problems 10 years down the road, according to a 2012 study. Some scary symptoms of stress include lowered libido, reduced immunity, and increased hair loss.

    While there are definite health benefits to managing stress including reduced pain and improved heart health, be sure to nix your stress appropriately. Watching your favorite TV show or playing the latest video game to relieve after-work stress actually produces more feelings of guilt and shame, according to a 2014 study published in the Journal of Communication.

    So tune out the TV and instead try these four ways to relieve stress.

    Top Ways To Reduce Stress

    How To Reduce Stress: 8 Simple Tips

    Stress. We all experience it, and everyone can benefit from reducing it. Stress can wreak havoc on your health – including your heart health. And reducing stress can go a long way to helping you prevent and maybe even reverse conditions that can lead to heart disease. So, what can you do to reduce your stress and save your heart?

    Here are some tips for reducing stress that can have the added benefit of improving your heart health.

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    Take Time To Fill Your Tank

    Meditation, yoga, quiet time, exercise, breaks, breathing, quality sleep, good nutrition, and hydrationjust to name a feware all scientifically proven ways to reduce our internal stress and better manage our energy. On top of good self-care habits, taking the time to do whatever it is that fills your individual tank is crucial to feeling less overwhelmed with work anxiety. I frequently ask my clients which car will make it on a cross-country trip: the car you stop and put gas in, checking the oil and tires intermittently, or the car that you just keep driving?

    Setting A Goal In Three Steps

    If you’re ready to reduce stress in your life, setting a goal may help. Try following these three steps:

  • Find out what creates stress for you. Try tracking your stress to record stressful events, your response to them, and the coping strategies you used. If you have a smartphone, you can download a free stress-tracking app to help you monitor your stress. If you don’t have a smartphone, you can use a spreadsheet on your computer. Or pencil and paper work, too. The important thing is to keep track of your stress so that you can both learn what is causing it and work toward managing it.
  • Think about why you want to reduce stress. You might want to protect your heart and your health by reducing stress. Or maybe you simply want to enjoy your life more and not let stress control how you feel. Your reason for wanting to change is important. If your reason comes from youâand not someone elseâit will be easier for you to make a healthy change for good.
  • Set a goal. Think about a long-term and a short-term goal to reduce stress in your life.
  • Examples of how to set goals

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    Helpful Organisations For Money Worries

    It is important if you are worried about your finances and debts that you do not try to deal with them alone. There is a lot of help and support available to you through organisations such as Step Change and Citizens Advice.

    You should also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health.

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