Stress & 14 Steps to Help You Overcome It
In today’s world, stress is widespread, and your body and mind can pay a high price. Stress comes under the category of feelings, and it is a combination of physical and emotional tension.
Your body responds to different threats or demands of the external environment in the form of stress.
Stress creates many issues such as headache or fatigue, concentration problems, negative thoughts, frustration, or lack of sleep.
There are two types of stress;
- Positive Stress; It is healthy and helpful for us to fulfill essential daily life tasks appropriately and in time.
- Negative stress is unhealthy and a high level of stress because it can lead to other mental health issues.
Stress commonly occurs due to external factors such as traumatic events, death of loved ones, financial issues, chronic illnesses, or workload.
In this article, I am going to tell you the 14 primary ways to relieve stress.
14 Tips to Deal with Stress
Get Enough Sleep
Stress can cause a lack of proper sleep or restlessness. On the other hand, lack of proper sleep can cause stress also.
It is imperative to learn about sleep hygiene and apply it in your daily life. You have to get sleep of 6 to 8 hours daily because sleep can relieve stress.
Sleep is a powerful tool to reduce stress levels. Proper sleep helps to keep a calm body and mind. A well-rested person can effectively resolve daily life problems and can cope with stress.
This exercise is beneficial to cope with stress. It has two steps to breathe in and breathe out. First, take a deep breath slowly from your nose and hold it for 10 to 15 seconds.
Second, after holding, breathe out very slowly and do this activity 2 to 3 times per day for at least 5 minutes.
Muscle Relaxation Exercise
This exercise helps to relax tense muscles due to a high level of stress. It is a two-step process in which suitably tense and relaxes different muscle groups.
After deep breathing, you have to tense a particular muscle group for 10 seconds, such as tense both hands, and then relax those tensed muscles. Apply the same rule to all muscles of your body one by one.
It also plays a role in relaxing the mind and lowers the level of stress. It is a practice of body and mind. In which different physical poses and relaxed breathing are involved.
In stress, worry occurs all the time. To deal with this constant worry, you have to organize the worry time.
Schedule worry time of 10 minutes daily and write down all of your worries on a page and consider their solutions one by one.
To do this activity, you have to sit in a noise-free place and in a fixed time daily, in this way, your brain picks signal that this is the time and space to worry and not worry other than this specific time.
Organize your time according to your tasks. Give time properly to all tasks daily.
- Prioritize your tasks as urgent and essential tasks first. Prioritizing always helps to avoid other people from becoming demanding. When you leave things for the last minute, then more chances for stress to occur.
- You can break large tasks into short-term deadlines and by avoiding perfectionism. Delaying tasks always cause stress due to the difficulty of completing them in a short time.
- Always be careful about your commitment and try to fulfill it by doing it in time. It is crucial to your responsibility regarding your matters and commitments.
Assertive communication plays a crucial role in stress reduction. Positively dealing with others helps you to express yourself about things adequately that matter to you.
It reduces the level of stress, and you feel more control over the situation. Be assertive means you have to be in a medium, not to be aggressive or passive during stress.
You can be assertive by focusing on these things, such as to send clear messages to others, listen carefully, start a conversation with ‘I feel’ rather than ‘you should,’ and acknowledge your part in an issue.
Keeping a Diary
Diary writing is an effective way to ventilating stress. You can say it’s a stress diary also because in which you regularly record information about your stress, so you can analyze and manage it also.
It works as a catharsis when you put your disturbing or harmful thoughts on a page.
It is helpful by exploring and releasing negative feelings also about anything. Writing is a therapeutic way to reduce the stress level.
Positive Thinking Pattern
Practice positive thinking daily. The thought process is fundamental because a negative way of thinking leads to a high level of stress. You have to think positively in every stressful situation.
Positive thinking means to approach stressful events more positively and productively. Because in a positive state, your mind is better able to handle everyday stress constructively. This definite thinking pattern will help you to see hope and the bright side of life.
Problem Solving Skill
Every problem in life causes stress. But finding a solution to a problem is an enjoyable activity. You have to learn problem-solving skills to resolve issues.
First of all, identify the exact problem that causes stress and then focus on all possible solutions.
After finding possible alternatives, you have to focus on the pros and cons of each solution.
Then pick one best solution and implement that one practically. In the end, evaluate the effectiveness of the applied solution.
Healthy and Balanced Diet
Food works as a fuel in our body. It is vital to consider which type of food is taking by you. A healthy diet can help to reduce stress levels.
The balanced diet included vegetables, fruits, seafood, nuts, and many other things in pure and natural form.
There are some crucial nutrients for stress reduction is Vitamin C, Carbohydrates, Magnesium, and Omega-3 Fatty Acids.
Distract your mind from the stressful event and negative thoughts towards positive and healthy activity during stress.
There are many ways people can distract themselves from stressful situations or thoughts.
You can distract your mind by listening to your favorite music, doing exercise or walking, engaging yourself in the hobby, reading books, watching TV, or anything else of your interest.
You have to add entertainment in your life through activities of your interest.
You should care to help reduce the level of stress. You have to care regarding your physical, mental, and emotional health to manage stress.
Good self-care means spare some time for yourself daily to do activities of your interest such as proper sleep, tasty meal, daily exercise, book reading, playing games, and painting or sketching writes something, or go outside.
In this way, by providing personal time to yourself, you can switch off from a stressful situation. With all these things, you have to avoid alcohol or drugs and take care of your health.
Gratitude is a simple way to a greater sense of well-being, life satisfaction, and happiness.
A person with the highest level of gratitude has more substantial relationships with other people. Grateful people are healthier and happy persons.
In a stressful situation, when negative thoughts come in mind, try to remind yourself at least five things for which you are grateful.
You can keep a gratitude journal and note down all grateful things of your life on a weekly or monthly basis.
Learn How to Say ‘No’
Many times we hesitate to say no to others regardless of our busy routine or workload. Always set your limits and stick to them in your personal and professional life.
Never accept extra work from others and always show helping behavior by focusing on your comfort level.
You have to distinguish between ‘shoulds’ and ‘musts’ and, whenever possible, say ‘No’ to others in a precise and proper way. Never disrespect anyone at any cost and say it in a nicely.
In short, there are many ways to deal with stress. Anyone can cope with his/her stress by following these tips.
But in severe cases, stress can lead to other mental health issues. In the case of severe stress where a person is not able to cope with stress, then he/she needs to seek professional help.
NOTE: None of these is a substitute for professional medical advice. If you have any of these conditions, make sure you’re being monitored regularly by a licensed healthcare professional.