The word “Stress” is a major risk factor for both depression and anxiety. Today almost every job is being associated with stress and it is very often that stress sometimes gets out of control. It’s not possible that we set our deadlines or work accordingly as per our culture.
Therefore, it becomes important for everyone to adopt strategies for reducing stress and find a positive work-life balance. These strategies evolve a well-balanced diet, regular exercise, getting enough sleep, and avoiding the harmful levels of alcohol or some other kind of drugs.
What causes Stress?
Well, there are lots of reasons that can cause stress and anxiety. Some of the examples are job-related issues or socialization that makes you stressed and fatigued. As such, there are two causes of stress:
- Internal.
- External.
The most common external stress involves:
- Financial problems
- Being too busy
- Children and family
- Life-changing segments
- Work or school
- Relationship difficulties.
- Some common internal stress includes.
- Unrealistic expectations
- All-or-nothing attitude
- Inability to accept uncertainty
- Rigid thinking, lack of flexibility
- Negative self-talk
Stress and Health
As per the research, it has been found that stress can usually make a bad impact on your health and mind. When the stress persists it tolls on your well-being and health. Various stress symptoms are heavily responsible for affecting both the mind and body.
- Anxiety.
- Depression.
- Pain in the whole body.
- Sleeping disorder problems.
- Auto-immune diseases.
- Digestive Problems
- Skin conditions like eczema
- Heart disease
- Weight problems.
- Thinking and memory problems.
- Headache.
- Muscle tension.
- Pain.
- Chest Pain.
- Fatigue.
- Stomach upset.
- Sleeping disorder problems.
Some stress management tips:
People will start learning how to manage stress and lead happier and healthier lives. Here are been defined some tips to keep your stress at bay.
1: Maintain a positive attitude.
2: You need to accept that there are some events that you cannot control.
3: Try to be assertive instead of being aggressive.
4: Assert your feelings, opinions, or beliefs instead of getting angry, defensive, aggressive, or passive.
5: Learn all the practice relaxation techniques. So give a try to mediation, yoga for relieving stress management.
6: Exercise regularly. So, that your body can fight against stress and win when it is fit.
7: Always try to eat healthily and have well-balanced meals.
8: You need to learn how to manage your time effectively.
9: Set the time limits appropriately and do not create excessive stress in your life.
10: You need to set a time frame for hobbies, interests, and relaxation.
11: Get some enough rest and sleep as the body needs time to recover from stressful events.
12: Don’t rely on alcohol or some compulsive behaviors to reducing stress.
13: Seek out social support and spend enough time with those people whom you think you can enjoy with them accurately.
14: Stay calm and take a deep breath and clear all the negative thoughts out of your mind.
15: Keep encouraging yourself that you can get through all the situations either it is bad or good.
16: There is a need to admit that most of the time some situations get into your nerves but you should know how to deal with it.
17: Be as objective, realistic, and flexible as possible.
18: See all the factors that help in managing and controlling the factors that are not in your reach.
19: Think of the worst possible outcomes and its chances, so be prepared for it.
20: Focus on the lessons you relieve from every worst or good situation.
Now, let’s take a look at the 5 best ways of relieving the stress:
1: Do Meditation: A few minute sessions of yoga practice can ease anxiety and depression-related problems. While doing the meditation your brain feels much relax from neural pathways and starts making you more resilient to fighting stress-related problems. Doing Meditation is quite simple and straight. All you need to do is to close your eyes, taking a deep breath, and focus your attention on reciting and loud out much silently.
2: Breath Deeply: Take a 5-10 min break from your work and focus on breathing. Sit up in a straight position and close your eyes with a hand or belly. Then slowly inhale through your nose and feel breathe started into your abdomen. And it starts working to the top of your head. Reverse the process again and start inhaling and exhaling through your mouth. You might be glad to know that deep breathing started counters the effects of stress by slowing your heart rate and lowering the blood pressure.
3: Be Present: You can take a short break and focus only on the behavior with an awareness of how to handle the stress. You need to start noticing how the air feels on your face when you are walking down the street. Or how it feels when you are hitting the road. You should enjoy the texture of the taste of each bite of food. When you start spending time at the moment and focuses only on your senses, then you should feel less tense and stressed.
4: Tune in to your body: When you start mentally scanning your body you will get a sense of how to reduce the stress effects each day. You can lie on your back or sit with your feet on the floor. Thus, you can start at your toes and work your way up to your scalp and notice how your body feels when it eliminates the stress both from the body and mind.
5: Reach day to day activities: One of the best ways of handling stress is through the use of a social network. From getting rid of the stress you need to talk to others, preferably face-to-face or at least on phone. Share all the thoughts that go on your mind with your friends or families. By doing it, you can get a fresh perspective and start keeping your connection and maintain your bond strong with the people.
Note: Read In our next section of the blog how you can reduce or overcome your Hair loss problem!
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