Sound Stress Busting Strategies Towards a Comprehensive Life


Stress is the part and parcel of contemporary living. Stress comes in many forms and different people experience stress at different times whether due to work pressure, personal involvements, financial problems or health complications among others. Although some degree of stress may help in improving our performance, chronic stress may interfere with our physical and mental wellbeing in serious ways. This is the reason why healthy ways of managing and relieving stress are necessary.


This post is about stress relief tips that have been tried and have successfully helped make people more in control and able to attain balance in life to make their lives happier and healthier.


1. Do Deep Breathing and Meditation


Deep breathing exercises are one of the most environmentally friendly and fast methods of relieving stress. When you feel stressed, you have shallow and rapid breathing. Deep breathing will help relax the nervous system and reduce the level of cortisol (stress hormone).


Try this:


Relax and sit down.


Breathe in through your nose to 4 seconds.


Breathe in and hold it in 4 seconds.


Breathe out slowly with the mouth 6-8 seconds.


Do it 5-10 minutes.



Your mind can also be trained to forget about your worries and concentrate on the moment with the help of meditation, and mindfulness meditation in particular. Meditation can be initiated by apps such as Headspace, Calm, or even free YouTube videos that can give instructions to a beginner.



2. Be Active On A Regular Basis


Physical activity is a strong stress buster. Working out makes your body produce endorphins, which are natural mood enhancers that lower stress levels and anxiety.


You need not to go to the gym or to run a marathon. Start small:


Take a 30 min walk in nature.


Do yoga or stretching at home.


Listen to the music you like and dance.


Ride bicycles or jog lightly.



It does not have to be an hourly workout; a 15-minutes daily session can help you a lot with your mood and stress levels.


3. Remain in Touch with People you love


Stress becomes heavier because of isolation. Having fun with friends and family makes you feel less lonely, wanted and appreciated.


Speak with a trusted person regarding your stress.


Organize meetings with friends on a regular basis or via video chat.


Share humour or jokes- this relieves stress and increases happiness.


Engage in some local activity or group where you can socialize with new people.



A simple phone call/chat or a visit can also alleviate your stress by informing you that you are not the only one, and this is normal.


4. Eat Healthy Diet


The food that you consume has an impact on your mood. Unhealthy diet may cause fatigue, irritation and stress.


The foods that have a stress-reducing effect are:


Vegetables (leafy green, spinach, kale)


Fish containing omega-3 (such as salmon, sardines)


Seeds (walnuts) and nuts (almonds)


Dark chocolate (not too much)


Teas (chamomile, green tea)



Avert or minimize:


Excess caffeine


Sugary snacks


Alcohol


Refined foods



Regular balanced meals will give you a stable mood and energy level.


5. Prioritize Sleep

Sleep deprivation does not only raise the stress levels but also complicates stress coping. The adults are supposed to have a good sleep of 7-9 hours each night.

Sleeping advice:

Maintain regular bedtime and wake up time.

Do not look at screens an hour before going to bed.

Establish a relaxing bedtime ritual (read, listen to relaxing music).

Make your bedroom cool, dark and quiet.


In case you have problems with sleep or disturbed thoughts, journaling at night is recommended to get your head clear.



6. Time Management

One of the greatest causes of stress is the feeling of being overwhelmed by things and duties. Having time control can make you feel more in control.

Do the following:

Create a list of to-do and prioritize.

Divide large projects into small steps.

Plan your day by using digital applications such as Google Calendar or Trello.

Be able to say no when you have too much to do.


Arranging your day will help you clear space mentally and relieve stress at the last minute.


7. Rest and Take Care of Yourself


In some cases, the most effective stress management strategy is taking a break and having time to restore. Breaks are necessary to avoid burnout and give your head a rest.


Self-care ideas:


Have a hot bath.


Watch relaxing music.


Have a herbal tea.


Do something you enjoy- painting, gardening, journaling etc.


Watch a good mood movie.



Just remember that self-care is not only not selfish, but it is needed.


8. Minimize Stress Exposures


You can not do away with everything that causes stress but you can do away with avoidable causes of stress.


Consider:


Less time spent on social media, particularly when this leads to comparison or stress.


Not associating with negative people or toxic relationships.


9. Practice Gratitude


Gratitude helps you to change the focus of wrong to the things going well. Expressing gratitude every day will eventually make you happier and less stressed.


To begin with a simple habit:


Write three things you are thankful of each morning or at night.


Thank those who assist or help you.


Think about little pleasures, such as a nice dinner, a sunny day or a kind word.



It is a little change of attitude that can create a big difference in your morale.


Creating work and personal boundaries.


Silencing news alerts in case they overwhelm you.



Guard your energy and allow your mind to have rest.


Final Thoughts


Stress is a normal occurrence in life, but you do not have to be a slave of it. With these effective stress relief hacks included in your every-day life, you will be able to become more resilient, feel better, and live your life to the fullest.


Make one or two changes and continue to add as you go. Your brain and body will appreciate.




What is your favorite stress reducer? Share it down in the comments! And do read this blog to get more ideas of wellness and inspiration.