Stress is a neurological and physiological response by the brain and other major parts of our bodies, triggered by a sense of threat. Essentially, your body senses danger and tries to notify you. The signal is primarily designed to make us run (fight or freeze). Nowadays, the ‘danger’ isn’t something we can run from, but the nature of the signal hasn’t changed one bit. If the stress doesn’t end, your body won’t stop signalling. So closing the stress cycle is critically important and doesn’t have to be a herculean task.
The Power of Rest and Sleep
Science has proven that rest and sleep are our greatest arsenal in combating stress. When you rest, particularly between tasks, your brain doesn’t shut down; rather, it’ll be ‘roaming’. This function helps it to assess your current problems and find solutions to them. It’s difficult for your brain to do this when you’re actively working. So, when working and you feel stuck, take a break to relax, think about something else mindless, or meditate. Quality sleep cannot be overemphasised; when we sleep, our body and brain undergo all types of necessary processes like muscle, blood vessel, and bone repair, in addition to waste removal from the brain and memory formation.
If you’re having trouble sleeping, try establishing a bedtime routine. This could involve activities like reading, taking a warm bath, or listening to calming music. Avoid screens and bright lights before bed, as these can interfere with your ability to fall asleep. Additionally, make sure your sleeping environment is conducive to rest. This means keeping your bedroom cool, dark, and quiet. By prioritising sleep, you can improve your overall well-being and better manage stress.
The Role of Nutrition
What you eat can significantly impact your stress levels. Eating a balanced diet can help you feel more energised and better able to cope with stress. Avoid excessive caffeine and sugar, which can lead to energy crashes and increased anxiety. Instead, focus on nourishing your body with healthy foods that provide sustained energy. Staying hydrated is also crucial, as dehydration can exacerbate feelings of stress and fatigue.
Exercise (More Than Just Physical Activity)
You’ve undoubtedly learned that exercise is a great way to relieve stress, but what if you don’t like physical exercises or for some reason aren’t in a position to perform any of them? Do you simply fold your hands and endure the stress? The answer is NO. There are other stationary exercises you can engage in. The first is deep breathing. This is very easy. Simply close your eyes (optional) and inhale deeply for about five seconds, then exhale for about ten seconds. Your goal should be to contract your stomach. Take a 5-10 second break and repeat the same process. Do this about three times.
The second simple exercise is to tense the muscles in your body for about 10 seconds, then release. The best part is that you can practice these two exercises anywhere and at any time of the day you desire. Don’t let stress take the best of you, especially now that you know how to combat it.
Reappraising Stressful Situations
Stress can feel overwhelming, but it’s important to remember that you have the power to change how you perceive it. This is where positive reappraisal comes in handy. Reappraisal allows you to look at a stressful situation from a different angle, altering your emotional response to it. For instance, instead of viewing a challenging project at work as a threat to your competence, see it as an opportunity to learn and grow. This shift in perspective can significantly reduce the stress associated with the task.
Planning for Controllable Stressors
Not all stressors are beyond your control. Many can be managed effectively with a bit of planning. Start by identifying the sources of your stress. Are there specific situations, people, or tasks that consistently cause you stress? Once you’ve identified them, you can develop a plan to address them. This might involve setting boundaries with certain individuals, delegating tasks, or breaking larger projects into smaller, more manageable parts. By proactively managing these stressors, you can reduce their impact on your well-being.
The Importance of Self-Care
Self-care is often touted as a solution for stress, but what does it really mean? At its core, self-care is about prioritising your own needs and well-being. This can take many forms, from physical activities like exercise and sleep to mental practices like meditation and positive thinking. The key is to find activities that rejuvenate and energise you. For some, this might mean taking a relaxing bath or reading a good book. For others, it could involve spending time with loved ones or pursuing a hobby. The important thing is to make self-care a regular part of your routine.
Mindfulness and Meditation
Mindfulness and meditation are powerful tools for managing stress. These practices involve focusing your attention on the present moment, which can help you feel more grounded and less overwhelmed. Start by setting aside a few minutes each day to practice mindfulness or meditation. You might find a quiet place to sit and focus on your breath, or you could try a guided meditation app. The goal is to develop a habit of being present and aware, which can help you stay calm and focused even in stressful situations.
Building a Support Network
No one should have to deal with stress alone. Building a support network can provide you with the emotional and practical support you need to manage stress effectively. This network might include friends, family members, colleagues, or a coach. The important thing is to surround yourself with people who understand what you’re going through and can offer support and encouragement. Don’t be afraid to reach out for help when you need it. Whether it’s talking through a problem, getting advice, or simply having someone listen, a strong support network can make a big difference.
Finding Joy in the Everyday
One of the best ways to combat stress is to find joy in everyday activities. This doesn’t mean you have to wait for big, momentous occasions to feel happy. Instead, look for small moments of joy throughout your day. This could be enjoying a cup of coffee in the morning, taking a walk in nature, or spending time with a loved one. By focusing on these small moments of happiness, you can create a more positive mindset and better manage stress.
Embracing Imperfection
Finally, it’s important to remember that no one is perfect. Trying to meet unrealistic standards can lead to stress and burnout. Instead, embrace imperfection and be kind to yourself. Acknowledge your achievements and give yourself credit for the hard work you do. Remember that it’s okay to make mistakes and that each misstep is an opportunity to learn and grow. By being compassionate with yourself, you can reduce stress and build resilience.
Stress is an inevitable part of life, but it doesn’t have to control you. By understanding the nature of stress and taking proactive steps to manage it, you can improve your well-being and lead a more fulfilling life. Whether it’s through positive reappraisal, planning for controllable stressors, practicing self-care, or building a support network, there are many strategies you can use to reduce stress and increase your resilience. Remember, you have the power to change how you respond to stress. Embrace the journey and find joy in the process.
So, what are you waiting for? Start implementing these strategies today and take control of your stress. Your future self will thank you.
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Stephanie
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