Tips for managing stressful situations
You might be surprised to know that biological stress is still a relatively recent discovery. Hans Selye, an endocrinologist, first recognized and documented stress in the 1950s.
Although stress symptoms were known long before Selye’s discoveries, they have been a part of modern research that has helped millions to cope with it. Here are the top 10 ways that stress can be relieved.
Listen to music
You can take a break if you feel overwhelmed by stressful situations. Calming down can have a positive impact on your brain and body. It can lower blood pressure and decrease cortisol which is a stress hormone.
Yo-Yo Ma, cello master, plays Bach. But if you don’t like classical music, listen to nature or ocean sounds. Although it may sound silly, they can have similar relaxing effects as music. No matter what type of music you are listening to, as long as you know how to meditate with music, nothing can stop relieving the stress away.
Have a chat with a friend
Talk to a friend if you feel stressed. Healthy relationships with loved ones and friends are essential to a healthy lifestyle.
These are especially helpful when you are under stress. Even if it’s only for a moment, a reassuring voice can help to put things in perspective.https://rehabhelper.co.za/rehab-clinics-durban/
Take a look
Sometimes, calling a friend may not be an option. Talking calmly to oneself can help if this is the case.
Do not worry about appearing crazy. Just tell yourself why you are stressed, what you need to do to finish the task at hand and, most importantly, that everything will be fine.
A proper diet and stress levels are closely linked. Stress can cause us to forget to eat healthy and turn to sugary, fatty snacks for a quick fix.
Avoid sugary snacks and plan ahead. It is always good to eat fruits and vegetables, and omega-3 fatty acid rich fish can help reduce stress symptoms. Tuna sandwiches are brain food.
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Laughter releases endorphins which improve mood and reduce stress-causing hormones adrenaline and cortisol. Laughter tricks your nervous system to make you happy.
We suggest you watch classic Monty Python skits such as “The Ministry of Silly Walks”. You’ll soon find yourself laughing out loud, not cracking up.
High doses of caffeine can cause a temporary rise in blood pressure. It may also cause your hypothalamic-pituitary-adrenal axis to go into overdrive.
Green tea is a healthier alternative to coffee and energy drinks like energy drinks. It contains half the caffeine as coffee and has healthy antioxidants as well as theanine (an amino acid that calms the nervous system).
While most of the suggestions we have provided immediate relief, there are many lifestyle changes that can help you stay healthy longer. Mindfulness, a part of the meditative and other somatic approaches to mental well-being, has recently become popular.
These mindfulness systems include meditation, yoga, tai-chi, and Pilates. They also incorporate mental and physical exercises that help prevent stress from becoming a problem. Join a class.
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Exercise (even if for a minute!)
You don’t have to exercise at the gym or train for a marathon. You can find immediate relief by taking a walk around the office or standing up during breaks at work to stretch.
Your mood can be improved almost instantly by getting your blood moving.
Stress can lead to sleeplessness, as everyone knows. Lack of sleep can also be a major cause of stress. This vicious cycle can cause the brain and body to become out of control and it only gets worse over time.
Get the recommended seven to eight hours of sleep. You can turn off the TV earlier and dim the lights to give yourself some time to unwind before you go to bed. This may be the best stress reliever on our list.
Take it easy
Although it may sound cliché, the advice to “take a deep breath” is a good one for stress management. Buddhist monks have practised deliberate breathing throughout meditation for centuries.
You can do this in three to five minutes. Sit up straight in your chair, with your feet flat on a table and your hands on your knees. Slowly and deeply breathe in and out, paying attention to your lungs and the expansion of your chest.
Deep breathing, on the other hand, reduces stress and helps you to centre your body.
Find out more about stress relief
Although stress is inevitable in life, it doesn’t mean that you shouldn’t deal with it. Untreated stress can lead to serious mental and physical health issues.
It is possible to manage stress in most cases. You can reduce stress with patience and some useful strategies.
Kamia Harris is an Australian Psychologist, who has worked in the Mental Health Care industry since 2000. She has experience working in various settings, such as the Department of Defence, the Australian Psychological Society, and community health. Kamia Harris’s areas of expertise include counselling and critical incident response. In addition, she has held organizational training and advisory roles. To learn more about Kamia Harris, read on.