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
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.
Techniques To Reduce Stress
We all feel stress from time to time, and thank goodness we do. A stress reaction is what allows our bodies to act quickly in an emergency and prevent injury for ourselves or others. Fortunately, most days we do not encounter emergencies, and yet most of us continue to experience stress on a daily basis.
According to the American Institute of Stress, 73%-77% of people experience stress that affects their physical and mental health. Did you hear that? Up to 77% of us! So unless you are an exceptionally chill Zen master, you probably are experiencing physical and mental discomfort in this very moment due to stress.
Our bodies are designed to handle small doses of stress, but we are not equipped to handle the long-term stress most of us experience on a day-to-day basis.
There are myriad symptoms one may be having in reaction to too much stress. Reach out to a doctor if you are concerned that stress may be affecting your health, and start implementing relaxation techniques today.
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Roll Your Way To Health
Back and body alignmentspecialists claim that there are many foam roller benefits that have aseriously positive effect on stress.
It works not only byrelaxing the muscles and the body but also by working pressure points thataffect the nervous system.
Additionally using a foamroller regularly will increase the elasticity in the muscles and fascia. Thiswill help to deepen breathing capacity, which in turn brings your body to amore calm state of being.
How Do I Use Emotional Expression To Overcome Stress
Emotional expression is key to a healthy life. It gets bad feelings out of our system. It prevents the fight-or-flight state that leads to so many health problems. And if we express our emotions, we can take back control of our minds from the stress that can often overwhelm it.
Here is a way to move uncomfortable emotions quickly:
When we take control from stress, we can put our minds at ease and focus on more important things that bring us joy and happiness. Here are some more emotional expression exercises and activities to help overcome stress.
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Tips For Staying On Track
- Plan for setbacks. Make a personal action plan by writing down your goals, any possible barriers, and your ideas for getting past them. By thinking about these barriers now, you can plan ahead for how to deal with them if they happen.
- Get support. Tell family and friends your reasons for wanting to change. Tell them that their encouragement makes a big difference to you in your goal to reduce stress. Your doctor or a professional counselor can also provide support. A counselor can help you set goals and provide support in dealing with setbacks.
- Pat yourself on the back. Don’t forget to give yourself some positive feedback. If you slip up, don’t waste energy feeling bad about yourself. Instead, think about all the times you’ve avoided getting stressed by making changes.
Talk About Your Feelings
Too many people today think that expressing feelings makes them weak and shows they cant cope with challenging situations on their own. However, consider the other side of that argument. What if talking about your feelings actually makes you a strong person because you feel comfortable with vulnerability, and know when to swallow your pride to admit you need help?
Dont ever feel bad for asking for assistance or bringing up negative emotions to others most people actually cant wait to give support in any way they can.
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Effects Of Too Much Stress
If constantly under stress, most of us will eventually start to function less well, says Malaika Stoll, M.D., chief medical officer of SutterSelect. Multiple studies link chronic stress to a higher risk of heart disease, stroke, depression, weight gain, memory loss and even premature death, so its important to recognize the warning signals, she says.
Talk to your doctor about ways to manage stress if youre experiencing any of these symptoms:
- Prolonged periods of poor sleep
- Regular, severe headaches
- Unexplained weight loss or gain
- Feelings of isolation, withdrawal or worthlessness
- Constant anger and irritability
- Loss of interest in activities
- Constant worrying or obsessive thinking
- Excessive alcohol or drug use
- Inability to concentrate
Reframe Your Thinking About Stress Itself
Stress responses, including faster heart rate and breathing, evolved to improve our performance in stressful situations. Reminding yourself of stresss evolutionary value may improve your performance and paradoxically reduce feelings of stress, in that youre not adding stress about stress to the stress the original trigger aroused.
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Easy Ways To Get Rid Of Stress
We are so accustomed to living every day at a heightened level of stress that many of us arent even aware of it. Pinpointing the cause is key to combating stress, but often the cause or causes of stress are unavoidable. So rather than quit your job, check out of your family or sell your home, follow these 14 easy ways to get rid of stress, suggested by The National Mental Health Association and Elizabeth Svoboda, a reporter on MSNBC. Whichever methods you try, make sure to plan to de-stress and youll be able to face each day feeling younger and with renewed energy.
Accept The Things You Can’t Change
Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.
“If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.
“In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”
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When To Speak With Your Healthcare Provider
If you continue to feel overwhelmed by your stress and none of the self-help strategies are working, speak with your healthcare provider to refer you to a psychologist or mental health professional. They can help you recognize, prevent, and cope with stressful situations to better manage your response.
Tip : Make Quick Stress Relief A Habit
Its not easy to remember to use your senses in the middle of a minior or not so minocrisis. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You dont master the skill in one lesson you have to practice until it becomes second nature. Eventually youll feel like youre forgetting something if you dont tune into your body during challenging times. Heres how to make it habit:
Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.
Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. After a few weeks, target a second stressor and so on.
Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner.
Have fun with the process. If something doesnt work, dont force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming.
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If You Need More Help
Stress can be hard to deal with on your own. It’s okay to seek help if you need it. Talk with your doctor about the stress you’re feeling and how it affects you. A licensed counselor or other health professional can help you find ways to reduce stress symptoms. He or she can also help you think about ways to reduce stress in your life.
A counselor or health professional is useful for:
- Cognitive-behavioral therapy . CBT teaches you to be aware of how you perceive stress. It helps you understand that the way you think about stress affects your response to it. CBT helps you create and use skills to deal with stress.
- Biofeedback. This technique teaches you how to use your mind to control skin temperature, muscle tension, heart rate, or blood pressure. All of these things can be affected by stress. Learning biofeedback requires training in a special lab or a doctor’s office.
- Hypnosis. With hypnosis, you take suggestions that may help you change the way you act. It’s important to find a health professional with a lot of training and experience. Some psychologists, counselors, doctors, and dentists know how to use hypnosis.
Exercise Is An Effective Way To Get Rid Of Stress
Exercise is one of the most important things you can do to fight stress.
The physical benefits of exercise such as improving fitness, relieving stress, anxiety and fighting the disease have been scientifically proven several times and it is recommended to be physically active if you want to improve your physical and mental health.
Exercise is also considered vital for maintaining mental fitness and helps significantly reduce stress.
Studies show that exercise is very effective in reducing fatigue, improving alertness and concentration, and improving overall cognitive function. This can be very helpful when stress is depleting your energy and reducing your ability to concentrate.
When stress affects the brain, it is intertwined with the many nerve connections that we perceive and feel in the rest of the body. So it makes sense that if your body feels better, it will have a positive effect on your mind.
Exercise and other physical activity produce endorphins and other happiness hormones such as serotonin, dopamine and other hormones in the brain that act as natural painkillers and also improve sleep capacity, which again and again reduces stress.
Meditation, acupuncture, massage therapy, and even deep breathing can cause your body to produce endorphins.
The biggest benefits of exercise are when you exercise regularly. People who exercise regularly have been scientifically proven to be less likely to experience stress and anxiety than those who do not exercise.
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Gratitude Also Helps Relieve Stress
Research has shown that people who practice gratitude are happier, more satisfied with life and less stressful.
Gratitude is the way to focus on everything positive in your life. This leaves no room for negative aspects that can cause negative emotions, stress and anxiety.
With the help of a diary of gratitude, we can turn our lives around and improve our happiness, but we can also be happier in life.
People who are happy with their lives thus experience much less stress than other people. Gratitude is the way to change your life from the ground up.
When you start to get stressed, spend a few minutes looking through your diary of gratitude and remember what you really care about and what you are grateful for and the stress will slowly start to disappear.
What Happens When You Are Stressed
Stress is what you feel when you have to handle more than you are used to. When you are stressed, your body responds as though you are in danger. It makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy. This is called the fight-or-flight stress response.
Some stress is normal and even useful. Stress can help if you need to work hard or react quickly. For example, it can help you win a race or finish an important job on time.
But if stress happens too often or lasts too long, it can have bad effects. It can be linked to headaches, an upset stomach, back pain, and trouble sleeping. It can weaken your immune system, making it harder to fight off disease. If you already have a health problem, stress may make it worse. It can make you moody, tense, or depressed. Your relationships may suffer, and you may not do well at work or school.
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Use Biofeedback For Stress Relief
Another one of the best ways to relieve stress for busy executives is to use biofeedback. It trains you how to obtain voluntary control of your body functioning through electronic monitoring and can help relax your mind.
The technique involves specific devices that help us learn better how our stress levels can impact the physiological changes that trigger stress.
This headband best illustrates these stress-busting devices.
How To Overcome Depression/clinical Depression
There are several key steps you may take if youve experienced hair loss as a result of stress.
1. Eat a Balanced Diet
Its crucial for your general health as well as your hair! Some of the causes of telogen effluvium include crash dieting and malnutrition. Its crucial to focus on complete foods and a balanced diet and also healthy breakfast when it comes to the best foods for reducing hair loss caused by stress. Eat foods that contain:
- a wide variety of fruits and veggies
- Protein that is low in fat
2. Consider taking a supplement
Certain nutritional deficits can promote stress-induced hair loss, including:
- Obtain Assistance Right Now
4. Techniques for Relaxation
Stress can be reduced and managed through relaxation techniques such as yoga, meditation, and breathing exercises.
Regular exercise causes the body to release feel-good hormones that aid with stress management. Hair loss caused by stress can be reversed with a healthy body and a peaceful mind.
6. Thinking Positively
Having a positive view of life might assist in properly dealing with stress. At all times, surround yourself with positive people and optimistic thoughts.
7. Seek the advice of a therapist
Other helpful techniques to lessen and prevent stress should be discussed with your therapist.
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Types Of Relaxation Techniques
However, a whole range of relaxation practices can help you power down and de-stress.
There’s no one shoe that fits all, Smith says. He points to five or six approaches based on scientific observation and experience that really do work for stress reduction. There are other therapies, too, that you might find helpful. You can do one at a time or you can practice some together.
How To Handle Emotional Stress
There are two kinds of emotions: the good emotions or positive feelings, and the bad emotions or the negative feelings. Our emotions are designed to allow us to express what we feel. Without feelings, you can only imagine the people appearing like robots that just do things without feeling happy or getting hurt. We prefer the positive emotions because it is euphoric. When we feel elated and ecstatic, life is just so wonderful.
However, when negative emotions are built up inside, the heart feels so heavy. Bad feelings are triggered by people or situations that have not been in favor of your desire or how you want it to turn out.
For example, when your work is becoming a burden to you and what you really wanted was a lighter load at work, you get disappointed. If you broke up with your partner because things did not turn out fine when you actually wanted a happy relationship, you become depressed. And because of these negative feelings, we become emotionally stressed and feel pressured.
Emotional stress is a very difficult kind of pressure to manage. It is because our emotions sometimes become unbearable when heightened, especially the negative emotions like anger, fear, frustration, disappointment, and the like.
Manage Your Emotions
Create a More Favorable Situation
Find an Outlet for Your Emotions
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