Up Your Avoidance Of Caffeine Alcohol And Nicotine
We previously said that it was a good idea not to have too much caffeine, alcohol and nicotine as a way to avoid stress. If you are already feeling stressed, this becomes even more important. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it.
Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities. Using alcohol as a way to alleviate stress is therefore not ultimately helpful.
Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated. This will enable your body to cope better with stress.
You should also aim to avoid or reduce your intake of refined sugars – they are contained in many manufactured foods and can cause energy crashes which may lead you to feel tired and irritable.
There is more about this in our page What are Carbohydrates?.
Go Ahead And Stress Bake
Baking checks so many stress-reduction boxes: It can be a sensory experience it is a project that requires planning, concentration, and mindfulness, which activates your brain and if you enjoy it, its fun. Kate Merker, Good Housekeepings Chief Food Director, loves this amazing blueberry sweet roll recipe, but if youve had enough sugar, move on to a healthy pizza recipe. It feels comforting and you can literally put anything on top of pizza dough, she says. My kids help shape the dough, which is just fun, and they get a kick out of me twirling it in the air. And if youre stressed by the fact that no eats the same thing in your house? Everyone can pick and choose their own topping, Merker adds.
Self Hypnosis Meditation To Stop Anxiety
ultimate way to break the cycle of anxiety
With this self-hypnosis meditation audio, your brain receives a clear signal that you are safe. if you practice this deep relaxation meditation on a daily basis, your brain gets a chance to realize you are not in danger and is open to re-program new thoughts and ways of behaving.
All this happens without any effort on your side. All you have to do is listen.
You can listen on your computer or device or via the free app which you can access anytime.
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Learn To Recognise The Signs That You Are Becoming Stressed
There are a wide range of possible signs and symptoms that may be associated with stress. These include headaches, stomach upsets and indigestion, and sleep problems. Many people also find they become very emotional and have trouble regulating their emotions.
Unfortunately, most of these signs are fairly non-specific: that is, they may be associated with many different illnesses and conditions. It can therefore be hard to identify when your symptoms are the result of stress. You should always consult a doctor if these symptoms last any length of time.
It is a good idea to learn to recognise the signs that you are becoming stressed, so that you can take action early on.
There is more about this in our page on What is Stress?
Tip : Recognize When Youre Stressed
It might seem obvious that youd know when youre stressed, but many of us spend so much time in a frazzled state that weve forgotten what it feels like when our nervous systems are in balance: when were calm yet still alert and focused. If this is you, you can recognize when youre stressed by listening to your body. When youre tired, your eyes feel heavy and you might rest your head on your hand. When youre happy, you laugh easily. And when youre stressed, your body lets you know that, too. Get in the habit of paying attention to your bodys clues.
Observe your muscles and insides. Are your muscles tense or sore? Is your stomach tight, cramped, or aching? Are your hands or jaw clenched?
Observe your breath. Is your breathing shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you forget to breathe.
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Managing Stress In Daily Life
Stress is not an illness itself, but it can cause serious illness if it isn’t addressed. It’s important to recognise the symptoms of stress early. Recognising the signs and symptoms of stress will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking.
There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively, such as learning how to relax, taking regular exercise and adopting good time-management techniques.
Studies have found that mindfulness courses, where participants are taught simple meditations across a series of weeks, can also help to reduce stress and improve mood.
How To Make Hives Go Away
Hives, also known as Urticaria, is a condition in which the skin breaks out in clusters of raised, red bumps that cause intense itchiness and stinging. At times, hives may have a light reddish appearance with a pale center. Hives may appear on any part of the body and may occur as small patches or may even cover large skin areas.
Hives appear as a result of allergic reaction of the bodys immune system to certain allergens like insect bites, nickel, certain foods like nuts, chocolate, fish, stress, viral infections, etc. As a response, the immune cells release a chemical substance known as histamine that causes the blood vessels to become leaky due to which fluid oozes out of the blood vessels and collects in tissues, causing swelling.
Apa Offers The Following Tips To Address Chronic Stress:
Set limits. List all of the projects and commitments that are making you feel overwhelmed. Identify those tasks you feel you absolutely must do in order to survive, and cut back on anything non-essential. For projects that are work-related, discuss a list of your responsibilities with your supervisor and get his or her input on priorities and how best to tackle the projects at hand. For commitments that are social or non-work related, such as community or volunteer activities, consider contacting the people youve made these commitments to and letting them know that you cannot meet those obligations at this time. You also may ask for assistance in getting these tasks accomplished. Refrain from accepting any more commitments until you feel your stress is under control. Setting limits on non-essential obligations is important to mitigating chronic stress.
Tap into your support system. Reach out to a friend and/or relative with whom youve enjoyed a close relationship over the years. Let them know you are having a tough time and welcome their support and guidance a shared burden is always lighter. Your friend or relative may have tackled similar challenges and have useful ideas and perspectives. There is no need to face challenging life circumstances alone. In fact, support from family or friends may help you start and sustain taking better care of yourself.
Back And See The Wholeness Of The Issue At Hand Not Just The Particulars
Its easy to get caught up in some parts of your stress, but this wont help you change the way you deal with stress. You will keep running into a wall, as you learn that you cant change others or things out of your reach. It is in these moments that you can lend your focus to the positive. See the situation in its entirety, and evaluate what the end result could be and how you can maintain that open, welcoming perspective.
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Loving Preparation Stress Away Recipe
1. Simply add each essential oil to an empty 5ml essential oil bottle.
2. Cap closed and roll between your palms to mix.
3. Allow the blend to synergize for a few days if possible to let the oils meld. You will notice the aroma mature and age making the perfect dupe for the original Stress Away blend!
To make a roll-on version of this blend, simply add 5-8 drops to a 10ml roll-on bottle filled with your favorite carrier oil. Apply this the wrists, the back of the neck, or even on your collar bones. Breathe deeply for a few breathes and feel the stress relieving power of these essential oils.
One 5ml bottle of pure Stress Away will make you upwards of 20 roll-ons!! Thats a steal considering that a 15ml bottle of Stress Away costs between $30-$40 and the roll-on version costs the SAME!!
You can also put 5-10 drops of this blend in a diffuser or add it to a spritzer bottle of water to make a room spray.
Why These Essential Oils Work for Stress Relief
Copaiba essential oil is an oleoresin just like frankincense and myrrh. This to me signifies that copaiba has properties reminiscent of the trees it came from in the sense that resins make up its lifes blood. Just like physical wounds, resin-based essential oils are known for their abilities to protect, seal, and heal a wound both within and without.
Copaiba is also added to blends in order to ramp up the effectiveness of other essential oils in the blend.
Adaptogens Herbs That Make The Stress Go Away
Our lives have become busier than ever. We try to squeeze as many activities as possible into those 24 hours working 9 to 5, going to gym, finding time for friends, arts and entertainment while still eager to maintain a healthy lifestyle. How is it possible to avoid stress and anxiety with a routine like that? Luckily, there are entirely natural herbs that can help you deal with that.
Also Check: Can Stress Cause High Blood Pressure
Quick Stress Relief At Work
Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.
On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible.
On the computer. Work standing up. Do knee-bends in 10-minute intervals. Suck on a peppermint. Sip tea.
Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Chat with a colleague.
Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office.
Tips To Manage Anxiety And Stress
Try these when you’re feeling anxious or stressed:
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
- Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.
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Quick Stress Relief At Home
Entertaining. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident.
Kitchen. Ease kitchen stress by breathing in the scent of every ingredient. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.
Children and relationships. Prevent losing your cool during a spousal spat by squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands and breathe in the scent.
Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.
Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy. Display photos and images that make you feel happy. Throw open the curtains and let in natural light.
When Does Stress Become Chronic
Stress that lasts for weeks or months indicate chronic stress.
Chronic stress can impact your overall health. One risk is high blood pressure, also known as hypertension. For example, studies have shown that chronic stress is associated with a hypertension . Furthermore, some risks can snowball into others: Hypertension, for example, can raise your risk for other health problems, such as heart attack or stroke.
Similarly, the hormone cortisolwhich gets released during chronic stressmay also lead to cravings of sweets and fats. As we all know, unhealthy eating can also raise your risk for obesity or other chronic diseases.
But the consequences of chronic stress dont stop with the physical effects. Stress can affect your emotional or mental health toonot just making you more prone to nervous or anxious feelings, but also more depressed. Recently, the American Medical Association acknowledged how anxiety and depression can be connected, as well as how the isolation of COVID-19 may exacerbate problems.
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Reflecting On Your Stress
Stretch Your Stress Awaywith Other Health Benefits Too
We all know that stress has a negative impact on our bodies, but sometimes we arent sure how to release that stress. Exercise can help decrease stress, but when were crunched for time, that takes a backseat. Something as easy as spending a few minutes doing simple, relaxing stretches before bed can be a great way to release tension and give your body a little extra love for all that it does throughout the day. Some people may even find that taking time to stretch and breathe before bed each night can be more relaxing than a glass of wine ! Read on to learn why you should consider stretching and how you can start your routine.
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Know When To Call The Doctor
Hives are, quite often, a harmless condition but it is time to see the doctor if the hives dont go away even after six weeks or if the skin breaks out frequently. Sometimes, hives may be a part of life threatening situation known as Anaphylaxis which may even result in death of the patient if not treated promptly.
Look out for symptoms such as difficulty in breathing, throat constriction, wheezing, continuous vomiting, chest pain, confusion, etc. These symptoms indicate that the person’s life is in danger and he/she needs to be rushed to the emergency department at once.
Top Ways To Reduce Stress
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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Iii Healthy Lifestyle Habits
1. Breathe. Slow and deep breathing is the cornerstone of calm. Start by breathing in and out slowly. After a few seconds practice the 4-4-4: Inhale for a count of four, hold for a count of four, then exhale for a count of four. Let the breath flow in and out effortlessly. Repeat four times.
2. Drink more water. Dehydration may affect anxiety in a variety of ways.
3. Make sleep a priority. Our culture celebrates those who work hard and play hard, but theres a price. If youre irritable, sluggish, and drained, chances are youre sleep-deprived.
The National Sleep Foundation , along with a multi-disciplinary expert panel, issued its new recommendations for appropriate sleep duration. Here are the adult recommendations: