HOW TO REDUCE STRESS?

STRESS REDUCING TIPS

What is stress?

Stress is a normal part of human life. People experience stress in their day to day life. You can experience stress from your body, thoughts, or environment.

Stress is nothing but a normal reaction the body has when changes occur. It can respond to these changes physically, emotionally, or mentally.

Stress is the body's reaction to any change that requires a response. The body reacts to these changes with physical, mental, and emotional responses.

This article will help you to find some tips for how to reduce stress?

The human body is constructed to experience stress and react to it. Stress can be sometimes positive, keeping us alert, motivated, and ready to avoid problems and dangerous situations. It becomes negative when a person faces continuous challenges and problems without relief or relaxation. As a result, the person becomes overworked or irritated, and stress-related tension builds.

Causes of stress

The situations that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a tough relationship. However, any situation that puts high demands on you can be stressful. These situations include positive events such as getting married, going to college, or receiving a promotion.

External factors are not only the reason for stress. Stress can also be internal when you worry excessively about something that may or may not happen, or have pessimistic thoughts about life.

Common external causes of stress include:

·Major life changes

·Job or work

·Complicated relationship

·Financial problems

·Being too busy

·Family and children

Common internal causes of stress include:

·Negative self-talk

·Inability to accept uncertainty

·Lack of positive thinking

·Pessimism

·Unrealistic expectations

·Bad attitude

How to reduce stress?

Any stress that continues without relief can lead to a condition called distress – a negative stress reaction. Distress can disturb the body's internal balance, leading to physical symptoms such as an upset stomach, headaches, high blood pressure, chest pain, and difficulty in sleeping.

Overstress or distress can also cause emotional problems. These problems include anxiety, depression, panic attacks. Many types of research show that stress also can bring on or worsen certain symptoms or diseases. Stress can also lead to six of the leading causes of death: heart disease, cancer, lung ailments, accidents, liver problems, and suicide.

Some of the warning signs of stress

• General aches and pains
• Headaches
• Improper digestion
• Increase in or loss of appetite
• Muscle pain in neck or shoulders
• Problem in sleeping

• Dizziness
• Cold and sweaty palms
• Tiredness
• Weight gain or loss
• Upset stomach, diarrhea
• Sexual difficulties

TIPS TO REDUCE STRESS

   1. KEEP A POSITIVE ATTITUDE

 There are many physical and mental benefits of positive thinking. A positive mindset can give you more confidence, improve your mood, and even reduce the likelihood of developing conditions such as hypertension, anxiety, depression, and other stress-related disorders.

There are many books available in the market or online to improve your positive thinking.

2. MEDITATION OR YOGA

This is one of the oldest and important factors to control stress. Meditation and yoga help to relax your mind and body. Meditation and yoga when practiced together reinforce the connection between mind and body, improving mainly health and well-being. When practiced regularly both yoga and meditation have proven health benefits.

Benefits of meditation or yoga:

1.       Emotional well-being

2.       Improves health

3.       Manage stress and anxiety

4.       Improves fitness

                  

   

     3. EXERCISE REGULARLY

Regular exercise helps to control stress and anxiety. It improves proper blood circulation in the body and helps to avoid diseases like hypertension and heart diseases.

   A short walk around the office or simply standing up to stretch during a   break at work can offer immediate relief in a stressful situation.

Getting your blood moving releases endorphins and can improve your mood almost instantaneously.

4.     EAT A HEALTHY AND BALANCED DIET

Good and proper diet also plays a major role in stress. Eating unhealthy food or junk food will increase your stress level more when you are already facing stress.

Always try to eat healthy food like fruits and vegetables which improves your health condition and also helps to handle stress. Fruits and vegetables are always good, and fish with omega-3 fatty acids have been shown to reduce the symptoms of stress.

5.     MAKE TIME FOR HOBBIES AND INTERESTS

Another important tip to reduce stress is to give a good amount of time to your hobbies. Every person is having their favorite hobbies like reading books, gardening, playing games, listening to music, etc.

When you focus on your favorite hobbies it will automatically help to reduce stress and improve your energy level.

  6. LAUGHING

Laughing plays a major role to reduce stress. Laughing releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline.

Make a habit of watching comedy shows or movies in free time so that it releases stress and makes you feel refreshed.

7. GOOD SLEEP

We all know that stress can cause you to lose sleep. Unfortunately, the lack of sleep is also a major cause of stress. A person needs seven to eight hours of sleep every day.

Good sleep is a very effective stress-buster sometimes. When our body get relaxed we feel better.

Never use mobile phones or any electronic gadgets before going to sleep. Turn off the TV, dim the lights, and relax before going to bed.

   8. SELF-TALK

This tip helps you to release your stress sometimes. When you are worried or stressed you will start thinking negative and this kind of negative thinking increases stress level. Sit calmly and just tell yourself why you are stressed out. Think about what you have to do to complete the task at hand or to handle any situation. Motivate yourself that everything will be okay.

  9. LISTENING TO MUSIC

Music plays a major role to reduce stress caused by work pressure. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol.

Listen to your favorite music or good music when you are stressed out because it helps to relax your mind and regain positive energy.

  10. SPEND TIME WITH YOUR FAMILY

Family is an essential part of everyone's life. Family members, friends, and well-wishers are only people with whom we can share our problems and stress. When you are facing any issue to discuss with your family and friends because they will support you and guide you in making good decisions.

Spending time with children also helps to reduce stress levels.

  11. DRINK TEA OR GREEN TEA

Drink tea of coffee when you are more stressed out because it may help to feel you relaxed.  Remember a high dosage of caffeine also leads to anxiety. You can drink green tea if you are comfortable with it.

Green tea contains healthy antioxidants, as well as theanine, an amino acid that has a calming effect on the nervous system.

CONCLUSION

Above are some of the helpful tips to reduce stress or handling stress. Try to apply any on those tips when you are stressed out. An important point to note here is stress is common in everyone's life but you should master yourself to handle stress.

Another important point is to think positively. Positive thinking will always help to motivate yourself to face any challenges in life.