Monday, January 30, 2023

How To Lower Your Stress Level

Procrastination And Emotional Regulation

How To Reduce Your Stress Levels??

Research suggests that procrastination often relates to your mood and emotional mindset.

In other words, procrastination doesnt happen because youre lazy and unproductive or dont know how to do something . It happens because you dread the emotional distress you foresee.

Maybe you already experienced this irritation and frustration firsthand and dont want a repeat. But you could also have some preconceived ideas about how awful and difficult that chore or assignment will turn out to be.

Either way, you set the task aside, promising yourself to handle it later when you feel better able to manage those feelings.

Sometimes, its easy to see where the distress comes from:

  • You put off a quick phone call to schedule your dental check-up, because youre certain you have a cavity or two and feel anxious about facing an afternoon of drilling.
  • You avoid calling your sister after an argument, because you know you need to admit you were wrong and apologize.

You might have a harder time pinning down other sources of emotional distress, especially when they relate to ongoing or deeper-seated sources of emotional turmoil.

Reduce Your Consumption Of Caffeine And Alcohol

Try to avoid or reduce, your consumption of drinks containing caffeine and alcohol. Caffeine is a stimulant, which will increase your level of stress rather than reduce stress levels. Alcohol is a depressant when drunk in large quantities, but acts as a stimulant when consumed in smaller quantities. If you are looking to cut out both habits, give it time and dont expect it to happen overnight! Help lower your stress levels by swapping caffeinated and alcoholic drinks for water or herbal teas to keep your body hydrated.

Read more: 5 steps to a healthier you inside and out

Identify The Source Of Your Stress

To effectively manage your stress, you must identify its source. By doing so, you can avoid triggers or develop a strategy to decrease your levels. For example, your stress could be caused by:

  • A lack of leisure or relaxation time
  • A reliance on alcohol, cigarettes or caffeine
  • Poor time management
  • A workaholic attitude
  • A lack of self-care

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Cut Out Things That Add To Your Stress

Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.

Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.

Eat Healthy And Nutritious Foods

4 Ways to Lower Your Stress Levels i 2020

Photo Credit: Stacy via Flickrs Creative Commons

Ever heard the phrase eat your feelings?

Its a real phenomenon. Many people turn to unhealthy comfort foods as stress management at work.

Safe to safe that dealing with work stress in this manner is not good. Why does this happen? When were stressed, our brain releases the hormone cortisol, which makes us crave salty, sweet, and fat-laden foods for the temporary pleasure they bring. But ironically, stress eating only exacerbates the problem.

Sugar or fat-laden foods like pizza, burgers, and ice cream make us feel lethargic, and less likely to tackle the problems that lay before us, which in turn only increases our stress. Thats why its so important to eat healthy foods that are rich in complex carbohydrates that fuel our brains and support concentration and focus. This will give you the power to learn how to handle work pressure & how to overcome stress at work. Not sure what to eat? Here are some tips: Eat this:

  • Complex carbs like whole wheat bread or pasta and vegetables
  • Foods high in fiber like fruits and vegetables
  • Superfoods like Kale, Dark Chocolate, and blueberries, which contain mood-boosting antioxidants
  • Lean proteins like chicken, or better yet, wild-caught Alaskan Salmon

Avoid this:

And dont forget, no other food category impacts your overall diet like snacking. The availability of healthy snacks will help improve your diet and keep your stress in check.

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How To Reduce Stress With Mindfulness

For those who are unaware, mindfulness means being fully immersed in the present moment. Your mind is not anywhere else except being aware of the very moment you are in at any given time. Mindfulness provides immediate stress relief due to the simplicity of being in the present moment.

How does this happen? Stress is caused by thoughts about either the past or the future. Thoughts, and therefore stress cannot exist when we are immersed in, and fully aware of the present moment.

This sounds so simple, yet the majority of people struggle with being mindful. The main cause for this is not being aware of being aware, this awareness is what many spiritual experts call the witness or impartial spectator.

In order to catch yourself in thought, you must first be aware that you are thinking. Without this awareness, mindfulness will not happen very often for you, and you will live mindlessly, and the chronic stress will continue to eat away at you.

You cannot be both unhappy and fully present in the Now.

Eckhart Tolle

Tricks To Control Stress Levels And Relax

We all experience stress to some degree however, it should never take over your life. Your mental and physical health can suffer if you dont deal with stress well. Here are some good suggestions to ensure that stress does not have a major impact on your life.

If you call stress something else, it will not have the same effects therefore, you should avoid using this word a lot. The more you tell yourself that you are feeling stressed, the more stressed you will become. By thinking or saying the word stress, you will feel stress. So to avoid this problem, call it something completely different.

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Surround Yourself With Loved Ones

When you are stressed out, seek the company of the people you love. Their support will help you overcome depression more easily.

Conclusively, there are also prescriptions that your doctor can give you to treat severe depression. You can, however, seek natural treatment before turning to drugs. They are the most effective and have no side effects.

Remember: This is just a sample from a fellow student.

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Focus On Just Two To Three Stressors At A Time

3 Ways Running Lowers Your Stress Levels

You cannot deal with everything or everyone in your life that makes you feel stressed. Instead, focus on just two or three main stressors at a time.

Top Tip!

If you use a stress diary, or a tool like our quiz Whats Stressing You Out?, it is easy to identify the most common and/or most stressful situations in your life. You can then start to work out what you can do to resolve them.

Once you have sorted your top stressors, you can then move onto lesser stressors.

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Appetite Changes And Weight Gain

Changes in appetite are common during times of stress.

When you feel stressed out, you may find yourself with no appetite at all or overeating without noticing.

One small 2006 study of 272 female college students found that 81 percent reported that they experienced changes in appetite when they were stressed out, with 62 percent stating they had an increase in appetite .

Changes in appetite may also cause fluctuations in weight during stressful periods. For example, a study involving 1,355 people in the United States found that stress was associated with weight gain in adults already living with extra weight .

A third study from 2017 found that individuals with higher cortisol and insulin levels and higher levels of chronic stress were more likely to gain weight in the future . However, the study was limited in the scope of research in that participants were predominantly white females.

While these studies show an association between stress and changes in appetite or weight, more studies are needed to understand other possible factors are involved and how stress impacts different people.

Tip : Identify The Sources Of Stress In Your Life

Stress management starts with identifying the sources of stress in your life. This isnt as straightforward as it sounds. While its easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. Its all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.

Sure, you may know that youre constantly worried about work deadlines, but maybe its your procrastination, rather than the actual job demands, that is causing the stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

  • Do you explain away stress as temporary even though you cant remember the last time you took a breather?
  • Do you define stress as an integral part of your work or home life or as a part of your personality ?
  • Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:

Read Also: How To Manage Emotional Stress

In This Brand New Guide Youll Discover

  • How to identify the good stress you need and how to get more of it in your life.
  • Youll discover what the triggers may be for your stress and how to take your finger off the trigger before its too late.
  • Youll discover how to spot the signs of impending stress and nip it in the bud before it takes hold.
  • Find out what symptoms to watch out for and how to learn to control them which means…

Once you begin to take action youll be surprised at how quickly your life improves.

Bit by bit your energy levels will grow and you will rediscover your enthusiasm for life.

Unless you do nothing!

In that case your life will continue to be a daily grind where every task seems to sap the life from you and leaves you feeling drained.

College Life: 10 Ways To Reduce Stress

How to reduce stress hormones

College can be an exciting time, but also a stressful one. Learn 10 ways to tackle stress management.

No one is immune from stress, but those entering the ivory towers of college are particularly vulnerable to it.

When you get to college, its usually a fairly sizable life change, says J. David Forbes, MD, a Nashville, Tenn., physician specializing in stress management. Its the first time youre off on your own. Youre out from any kind of adult jurisdiction. That can bring an overwhelming number of choices.

Stress occurs when your tension level exceeds your energy level, resulting in an overloaded feeling. As long as our available energy exceeds our tension level, then were in an okay state, Dr. Forbes says. But if energy is low and tensions are higher, then that can result in a state of anxiety, depression, and feeling overwhelmed.

College: Stress Management

If you feel like your brain is melting under the crush of books, classes, and papers, dont freak out. Follow our stress-management tips to help relieve the pressure.

  • Eat well. A steady diet of pizza and vending-machine fare can decrease energy levels in the body, leading to a lower threshold for stress. You end up feeling very tired and looking for the same to kick you back up, Forbes says. Its a lousy cycle of hunting for short-term comfort food or sugar highs that actually keep you feeling worse. Follow a diet rich in vegetables, fruits, and whole grains.
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    Sleep Hygiene Tips For Lower Cortisol Levels

    • Go to bed at a regular time each night.
    • Set an alarm to get you up at the same time each morning.
    • Wash your bedding and night clothes regularly.
    • Keep distractions, like noise, tv, and phones, to a minimum before bed.
    • Avoid caffeine in the afternoon and evening.
    • Dont exercise in the evening.
    • Avoid bright lights and screens before bed.

    FACTShift work from early adulthood is associated with increased, prolonged cortisol levels and a higher body mass index .

    Make Time For Fun And Relaxation

    It is important to include time for fun and relaxation in your schedule. These are important for helping you to feel good generally, and that in turn reduces stress, and keeps you healthy. Looking forward to doing things that you enjoy, and that give you pleasure, helps when you have to cope with less pleasant aspects of life. Whats more, laughter has huge positive benefits for both mental and physical health.

    If you are working hard, and are conscientious, however, it can feel wrong to take time out to relax and have fun.

    It is therefore important to remember that you and your health are important. You should not ignore your physical or mental health in favour of more urgent activities.

    If you consciously put relaxing or fun activities into your diary, and think of this as a way to keep yourself healthy and able to work, you are likely to feel much more positive. This, in turn, will mean that you feel less guilty, and therefore stressed, about doing it.

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    Sorry To Be Blunt Here

    If you keep doing what youre doing, nothing is going to change.

    Thats why each and every moment that you hesitate is another moment youll struggle with your stress levels.

    Each day that youre not taking direct action is a missed opportunity to improve your life.

    Make that first move because you deserve to be living a stress-free life for the benefit of not only you but your loved ones too.

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    How To Lower Your Stress Level? – Dr Jordan Peterson

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    Technique #2 Body Scan

    Most of us ignore the signals our bodies are giving us throughout our day. This skill enables you to check in fairly quickly with your body to make adjustments or gather important information about your feelings.

    To do a body scan, it is easiest to be sitting or laying down with eyes shut. Starting at the top of your head, notice the way your scalp and forehead feel. Then move down to notice your face, and so on. Mentally check in with each portion of your body in turn.

    If you come across an area that feels tense, simply linger there to take a relaxing breath, loosen the tension, and then continue on until you make it all the way down to your toes. This process can take as little or as long as youd like.

    How To Effectively Manage Your Stress With These Tips

    Stress occurs in everyones life. With that being said, there is no reason you should allow stress to control your life. Making stress a minor part of the day, instead of a major one, is a matter of personality and effort. This article will show you some ways to effectively deal with stress.

    Try to pre-plan for the day ahead the night before. This will be one less thing to worry about and will reduce the stress you feel when get up in the morning. By laying out tomorrows outfit or fixing tomorrows lunch, youll cut down on potential stress factors for the next day and build up a reserve of confidence.

    Read Also: What Is Work Related Stress

    Go On A Cleaning Binge

    Giving the inside of your pantry a good wipe-down or really getting into the sofa cushions with a vacuum attachment has multiple stress reducing benefits on top of fewer visits from icky vermin: its a project that requires a little planning, but some physical activityboth of which Kissen says can reduce stressand is likely to result in a sense of achievement that lifts your mood. And working mindfully at it can reduce stress even more: one study found that folks who were told to stay gently focused on what they were doing while washing dishes boosted their effect

    Find Your Happy Stress

    Learn How To Reduce Your Stress Level

    Doing things you enjoy is a natural way to reduce stress and find your happy place. Even when you are down and everything seems tough, try to find happiness in the simplest of things and forget all of the stress in your life. If you enjoy walking go for a walk, catch up with an old friend, read your favourite book or watch that film you have been meaning to see for ages or if you like art then paint, draw, or use the colour mindfulness books to reduce stress levels. Having some me time is a vital element to our emotional wellbeing, so find your happy stress-free place and relax.

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