Do you feel the tension in your shoulders, neck, or face? Or sometimes brain fogginess?
Feeling unable to handle your emotions in stressed situation leaves you feeling overwhelmed and most of the time, frustrated.
Stress can alter the way your brain works. Your thinking styles change, your emotions become less balanced, and you do things you wouldn’t normally do.
In this article, you will learn ten tips on how you can manage stress more effectively.
How can you escape that trap of more stress? So let’s get started
The feeling of being rushed continuously, not being able to do what one would like to do – it is not only unpleasant; it can also affect body and health.
The sooner you recognize the problem and the better.
According to APA’s (American Psychological Association) 2019 Stress in America survey:
🧠More than 3/4 of adults report physical or emotional symptoms of stress, such as headache, feeling tired, or changes in sleeping habits.
🧠44% of adults say they exercise or walk to manage stress and 47% say they listen to music.
🧠Nearly half of adults say they have laid awake at night because of stress in the prior month.
🧠Nearly 3 in 5 adults say they could have used more emotional support in the last year.
1. Reduce stress by Identify and specifically your stressors
As a first tip against stress and a first step towards a stress-free life, you should make your current situation clear.
Take stock of your current situation: How stressed are you really – on a scale of 1-10?
In which situation do you feel particularly stressed? Is your stress level related to the time of day or maybe too specific days of the week?
In this way you can find out what your personal stressors (stress triggering factors) are.
For some people, professional deadline pressure is difficult to bear, while others may be stressed by doing nothing.
Only when you know your “enemy”, the stressor, can you take action and initiate a change.
2. Reduce stress by changing your attitude – question your beliefs
How does your inner voice treat you? Is it friendly, harsh, or sometimes even insulting? The tone we strike towards ourselves is a clear sign of how satisfied we are with ourselves.
Those who (unconsciously) belittle themselves or are dissatisfied continuously with themselves cannot appear self-confident and energetic to the outside world. Listen to yourself, pay attention to your inner voice, “force” yourself to be polite, and remove beliefs like “I won’t succeed anyway!” from your consciousness – at least for a day or two – and see what happens.
3. Reduce stress by Adjust your diet
Only a well-supplied body can deal with increased stress adequately. Unfortunately, it is often our diet that suffers first when we are stressed. Depending on our type, we overeat, too little, too fat, and too fast.
We find ourselves in a vicious circle of stress and poor nutrition, because unhealthy nutrition in turn leads to a higher sense of stress, irritability and concentration problems.
Our stress hormones are to blame for this. They cause digestion to slow down, the absorption of essential nutrients to come to a standstill, and at the same time, the need for them increases.
The blood sugar level and blood lipid values also rise under stress. It is now essential not to give in to the desire for fatty and sugar-rich food. Complex carbohydrates, in particular, such as those found in wholemeal products, have a regulating effect.
Plenty of fruit and vegetables provide us with vitamins, trace elements, and secondary plant substances, even under stress. For some nutrients, fruits and vegetable vitamins proved to be active on nerves and psyche. B vitamins (B1, B2, B3, B6, and B12) are essential for a healthy nervous system. Vitamin B1, B2, B3, B6, B12, biotin, and vitamin C also contribute to a healthy psyche.
4. Redue stress by moving consciously
Exercise is a highly efficient means of reducing stress. It does not always have to be a mile-long run. The best way to reduce stress is to adhere to the rule of “running without panting” – in other words, without getting out of breath.
Depending on the training condition, this naturally corresponds to a different intensity. A brisk walk, 15-30 minutes per day, provides spatial change, a good oxygen supply, gets the metabolism going and reduces stress hormones.
5. Reduce stress by Having fun
When you do what you love, stress disappears by itself. What this is for you, you can of course best decide for yourself: Cycling, cinema, cooking, sauna, reading or listening to music – the main thing is that you are fully involved.
For these activities we have to take our time and make room in our diaries, maybe even develop a little ritual.
6. Reduce stress by getting more sleep
Deep, restful sleep is the best medicine against chronic stress. Easier said than done because especially people who are often under pressure in everyday life take their problems “with them to bed.” It is worthwhile to introduce a certain amount of sleep hygiene. Sleep hygiene refers to rituals and rules that you follow before going to bed. Gradually, the body adjusts to this rhythm and automatically shuts down.
Examples of these rituals: one hour before going to bed, switch off all electronic entertainment devices (TV, mobile phone, and laptop). Always go to bed at the same time – even on weekends. Eat only light food in the evening, etc.
7. Rediscover to-do lists
Do you also know the liberating feeling of being able to cross a point off your to-do list again? You can see in black and white what you have already achieved and what you can continue with directly.
Structured and sorted according to priorities, the tasks can be completed much more effectively – whether it’s project work or housework.
Tip: Be more specific and set partial goals. This way, you won’t forget a single step and, at the same time, always have an overview of what you have already achieved.
8. Breathing exercices – alternation breathing, yawning
Short breathing exercises are practical aids for acute stress and also for permanent stress when it is difficult to switch off.
They can be performed anywhere and anytime and last only a few minutes. Well-known breathing exercises from yoga, such as alternating breathing, help against nervousness, and provides inner peace. The targeted holding of breath also helps to relax and reduce stress.
9. Drink plenty of water
Stress puts the body into a state of emergency. Blood pressure rises, and the muscles supplied with more blood. At the same time, however, the ability to concentrate decreases, and brain performance decreases. To counteract this effect at least a little, it helps to drink a lot of water. Water is enormously essential for your brain.
When it comes to relieving stress, more giggles and guffaws are just what the doctor ordered.
Laughter makes for relaxation – always! And it even works when laughter is artificial or forced. Numerous muscles in our face are responsible for laughter. If they are strained, the body automatically releases happiness hormones and the stress hormones adrenaline and cortisol are broken down. Just try it out 🙂
Being time to time Stressed is a normal reaction to everyday pressures, but it can become unhealthy when it upsets your day-to-day functioning. Finding your peace of mind is crucial for your happiness and wellbeing.