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How Minimalism Can Control Stress

How Minimalism Can Control Stress

According to the American Institute of Stress, did you know that nearly 48% Of Americans have trouble sleeping due to stress? The lack of sleep prevents them from achieving their goals and live their life to the fullest.

One of the most straightforward, most cost-effective, and safest ways to reduce stress is through minimalism. Minimalism is often misunderstood. It's simply a way to live as stress-free as possible. It doesn't really mean you do without needed items. It just means you only have what you need.

Research supports that too much clutter in one's life can increase stress and anxiety and getting rid of it is one of the best medicines and things you can do to be successful.

Saves You Money and Other Resources

Probably one of the most evident and instant rewards to minimalism is how much you will be saving in the long run. Money and time used to purchase these items could be better used to improve or gain more experiences that foster happiness.

Improves Your Decision-Making Skills

Fewer worries over financial decisions or limited funds allow you to make healthier decisions in life because you no longer are using your energy where it's not needed. The extra money and resources provide a sense of calmness and keep you stress-free.

Provides Clarity and Focus

When you decide to get rid of things, you regain control and provide clarity, focus, and direction to your life. The act forces you to take a moment to evaluate it and recognize the emotions or value it brings to your life - allowing you to remember what you value in life and want to achieve.

It is easy to get distracted as life is fast and busy. There are so many different people coming in and out of your life that your true priorities or values can get overshadowed and diminished. Minimalism brings you back to reality and gives you a moment to recenters your attention to where it matters.

Releases Tension and Provides Power

As you declutter or priorities the things or people in your life, you gain more power and control - enabling you to physically release tension that you hold in your shoulders and release endorphins that make you feel happy. Eliminating clutter allows you the space to build the self-confidence and inspiration you need to be happy and stress-free.

Don't let stress get in your way of achieving what you want from life. Remember, minimalism isn't about living with nothing and won't be the same for everyone. It's about actively keeping things in your life that make you happy and rejecting the things that don't.

Meditation Is a Tool You Can Use to Manage Chronic Stress

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Meditation Is a Tool You Can Use to Manage Chronic Stress


There are strategies and resources that you can turn to in order to manage chronic stress. One of these strategies is meditation. When you engage in this practice, it helps you relax both mentally and physically.

You find relief from the thoughts that might be contributing to the stress because it pulls your attention away from the causes and changes the direction of your thoughts. That’s the foundation of most meditation practices.

You learn to stop allowing your thoughts to stay on stressful things and instead, you focus elsewhere, such as on empowering or positive things. Meditation is a way to be in the moment and learn self-awareness.

You’ll learn how to concentrate as you learn how to cope. When you’re under stress, it leads to rising levels of cortisol. You can end up suffering from additional symptoms related to stress, such as inflammation.



The negative side effects linked to this inflammation can lead to things such as insomnia, mood swings and cognitive issues. By practicing meditation, you can reduce stress and the inflammation side effect.

Meditation helps you manage chronic stress because it also helps to alleviate anxiety. Anxiety is a common side effect of stress. By using meditation, you learn how to react to the stress factors that can induce anxiety.

Regular practice of meditation can result in a mood boost as well as a more positive outlook concerning a stressful situation. It can also give you clarity, so you gain perspective on how to deal with your stressors.

By alleviating anxiety, meditation can lead to a positive boost to battle your other stress related emotional symptoms, too. Many people who experience anxiety associated with stress also struggle with depression.

When you practice meditation, it relieves depression. Living with chronic stress causes many people to turn to unhealthy habits to attempt to find relief. Meditation can help you overcome bad habits or behaviors, such as drinking or smoking, which only makes stress worse.

When you meditate, it can give you insight into why you’re feeling stressed. By locating the root of your stress, you’ll be able to cut it out of your life. You’ll notice when you start meditating that some of the symptoms associated with stress get better.

For example, if you’ve had trouble sleeping because of your stress, meditation can help restore that area of your life. It works because insomnia is often caused by emotions and thoughts associated with stressors.

Meditation gives you the skills to be able to get those thoughts under control so you stop the flow of negative thinking when you’re trying to fall asleep. Once you learn how to engage in meditation, you’ll experience many health benefits, such as a reduction in blood pressure and fewer muscle aches. 

Don't miss this (Limited Time Only) Free Masterclass by Emily Fletcher, who is one of the world’s leading experts in meditation!

Starting Your Day Off Fighting Stress Can Turn Everything Around for You


Starting your day off on the right foot can help you battle stress throughout the day. When you begin your day in a relaxing way, it can help set the tone for the hours that follow.

But if you jump right into things that stress you, you can expect that stress to continue because you’ll get caught up in a cycle of stress. You’ll brace yourself against stressful things and develop that tension throughout your body.

But if you focus on beginning your day the right way, you can turn everything around and stop the stress before it takes hold. When you get up in the mornings, don’t immediately jump into doing things.

You need to give yourself time to wake up. You also want to create a mood for your day. The best way to do this is to start with something that either relaxes you or makes you feel like the day is going to be exciting and positive.

To do this, you can begin your day with music. Music has long been advised by medical professionals as a way to destress. Music can work in a variety of ways. It can soothe emotions.

It can also make you feel relaxed or create an environment of positivity, such as causing you to feel happy and uplifted. Give your body a good soak first thing in the morning. Taking a warm shower can help you relax your muscles.

It can also be a great place to think about the positives that you’re looking forward to for the day. This can be something as simple as drinking your favorite smoothie or enjoying some time to read during your lunch break.

Fight off stress by making sure you don’t begin your day on an empty stomach. Your body needs fuel in order to function well. If you start out your day by skipping breakfast, that can make stress worse because you won’t have the energy to deal with stressors.

Suffering nutritionally can also compound any ill effects caused to the body by stress. If you’re really not a breakfast eater, even just grabbing a piece of fruit can help gear you up to face the day and handle stress.

Begin with good thoughts. There’s a lot to be said for the power of positive thinking. Where your thoughts go, so goes your body, too. If you start by thinking about negative, stressful things, your body will immediately take cues from that.

Start by writing down three thoughts that you’re thankful for. Or, you can list three things you’re looking forward to for the day. You can also jot down three small things that make you happy - such as a cozy, rainy day or listening to your favorite podcast on the way to work.

Get moving first thing in the morning. If you can exercise when you get up, this can help set the stage for fighting off stress. This might be something as quick as taking a stroll around your neighborhood. Establishing healthy and happy morning routines can set the pace for better days and help you eliminate stress in the process.

Eliminate Stress Naturally

Eliminate Stress Naturally

Stress is uncomfortable and can ruin anyone's day, week, or even year. It can be the one thing preventing you from being entirely successful and achieve your goals. It may feel awful and hard to avoid, but there are ways to eliminate it.

Go on A Walk or Hike

Get out in nature, soak in the sunlight, and break free from reality and other people. This is the best way to absorb vitamin D that is essential to living a healthy life. Maintaining adequate vitamin D levels is vital for a robust immune system, healthy bones, and a stable mood.

Use Aromatherapy

Light a candle, burn incense, or warm essential oils throughout your day. Aromatherapy is a known stress reliever as it activates feel-good chemicals in your brain. Allowing you to let go for a moment and relax.

Hug or Cuddle It Out

Find a consenting partner to share a hug or cuddle with. Just like aromatherapy, cuddling activates certain hormones that make you happy. Ultimately releasing any pressure, you may feel in the moment.

Get Crafty

Paint, sculpt or draw a picture. Let your imagination run wild and free. Let go of any expectations and create art. If it makes you happy, then you are doing it right. Who cares how the result looks, if you are having fun creating it?

Practice Positive Self-Talk

Stop talking to yourself with a negative tone. You are only doing yourself a disservice by keeping yourself down and demotivated. Any moment you can turn your negative thoughts into positive ones.

The more you tell yourself something, the more likely you will become it, so make sure it's always beneficial. Sure, you will always have moments of self-doubt but don't allow yourself to dwell on it.

Be Alone

While you may think you are a social being, separating yourself from others can be an easy way to destress. Often the people around you can be putting pressure and high expectations without being consciously aware of it. They can also easily affect your mood and desire to continue or finish a task.

Laugh A Lot

Nothing can be better than laughter. View it as a good dose of happiness. It inspires you to seek more and is highly contagious. Even if at first you don't believe it, you will eventually find yourself laughing at yourself. Laughter relaxes your body, releases endorphins, and reduces your cortisol levels being the perfect solution to releasing stress.

The next time life feels stressful, don't allow yourself to feel pity or self-doubt. Give yourself permission to take a break and follow one of these seven ways to eliminate stress naturally. You don't need to allow the stress to get in the way of your success and happiness, but you do need to learn to deal with it since it will always exist.

5 Effective Ways To Deal With Pressures In Life

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5 Effective Ways To Deal With Pressures In Life

Do you ever feel like you're carrying the weight of the world on your shoulders? Or, at the very least the weight of the people around you? Nothing weighs you down like pressure and too much of it is likely to leave you feeling frustrated, angry, and sad. In extreme cases, you may find yourself bubbling over and knocked out by overwhelm and burnout.

It isn't just work deadlines that get you, it can also be financial obligations and the burden of daily life. Money, in particular, is a rising cause of anxiety and stress for Americans. Combined with the stress of excessive working hours, a lack of control and support, and it's no wonder so many people are feeling under pressure.

We all react differently to pressure, some people swear it makes them perform better while others recognize the damage it can do to their performance. It is much easier to remain focused on a task when you're calm. So, let's look t five effective ways to deal with pressures in life.

1. It's The Process, Not The Outcome
Sometimes, the best thing you can do for yourself is detach from the outcome and remain focused on the work that you are doing. It is much easier to live your potential if you remove the obstacles you face mentally. If you focus on the process, rather than the outcome, it will reduce the likelihood of performance anxiety.

2. Organize
How do you organize your day? How do you manage your thoughts? You can't store it all in your head. The best way to deal with thoughts and responsibilities is to have an external organization system. It might be that you write out a daily to-do list, it could be that you prefer a digital calendar. Whatever it is – it removes the pressure of memorizing everything you have to do and worrying about forgetting something. Your list is your bible and will serve as a reminder for everything you need to do or deal with. You will notice a serious dip in the pressure you carry.

3. Deal With Negative Thoughts
If you struggle with negative thoughts this will only add to the pressure you feel. One of the ways you can manage these thoughts is through re-framing them. When you are faced with a negative thought, start by putting things into perspective. As frantic worry starts to overtake you, stop and remind yourself that no matter what it is you're faced with that you can handle it. It's not the end of the world, work through it by deciding your next steps – first, I'm going to do x and then I'll do y, and do this until you have successfully reframed your thoughts and empowered yourself.

4. Know Your Limits
Your brain can only keep it all together for so long. So, if you're dealing with tens of thousands of thoughts daily (you are), as well as a list of things to do, and a glut of problems, your brain can only maintain for so long. Understand that your brain has limitations and start going easy on yourself. Be realistic. Do not expect to carry all of the solutions all of the time. You literally can't.

5. Breathe Through It
When you are faced with a crisis, too much pressure or you feel overwhelmed, press pause and breathe through it. Count to ten as you inhale deeply and exhale and allow yourself a moment to clear your brain of worries. Let your mind have enough time to recalibrate so you relieve some of that pressure and allow yourself to think more clearly to deal with the problem at hand.

10 Ways to Reduce Everyday Stress

10 Ways to Reduce Everyday Stress

Stress is responsible for many problems in people's lives. Stress causes worsened health problems, poor-quality work, and unsatisfying relationships. Managing and reducing stress is essential to everyday life if you want to be happy and fulfilled.

Identify Stress Starters

Take the time to see if there are obvious things that are causing stress and figure out how to solve it. If it is work-related, can these tasks be delegated to others, or can you find a better position? Or maybe as you identify stressors, you realize that your stress is increased after you had your coffee for the day.

Eat A Well-Rounded Diet

The old saying, ‘you are what you eat’ will always be true. Most of the time, if you don’t feel good, it can be traced to a poor diet. Unnatural food and unnatural or overly processed food and sugar are known to make stress worse.

Exercise Daily

Exercise reduces stress because anytime you exercise, you activate hormones that make you feel good. Conversely, the hormone cortisol is responsible for stress and is significantly reduced during exercise, so you both reduce hormones that make you feel stressed and boost hormones that make you feel good through exercise.

Get Enough Sleep

Sleeping poorly means an increase in cortisol in your blood, which leads to stress. Most adults need at least seven hours of sleep each night to function optimally. Likewise, don’t oversleep. Adults typically don’t need more than 9 hours a night of sleep.

Drink Enough Water

Dehydration can also increase cortisol levels, so make sure you get enough water per your weight. The standard message of drinking eight glasses of water a day applies but double-check with your healthcare professional to find out how much you need based on your weight, health, diet, and other factors unique to you.

Get A Blood Test

Stress can easily be caused due to underlying medical conditions or your vitamin levels being off. Get a comprehensive blood test to see where you may be having issues. Low vitamin D, B12, and iron are responsible for symptoms of stress.

Laugh Often

Get those feel-good chemicals activated by laughing. Laughing reduces muscle tension, increases oxygen intake, and reduces your heart rate and blood pressure— all reducing your stress.

Meditate Daily

Meditation uses mindfulness techniques to achieve a mental and emotionally stable state of being. This is why it is such a great technique to reduce stress, as this is the primary goal. Even five minutes daily after you wake up can make a big difference.

Practice Breathwork

Breathwork encompasses easy breathing exercises that can be done right away when stress feels overwhelming. It is as simple as holding your breath for a few minutes or following a phone application that has you tailor your breathing to the imagine. These exercises work by having your focus on other things while also bringing in a sense of relaxation due to increasing blood oxygen levels from regulated breathing patterns.

Listen to Music and Get Moving

Music and moving around are great medicine for many problems, not just stress. Moving and music can make people feel happy and energized. The more you produce feel-good hormones, the more your cortisol levels will decrease too. So, turn up that music and cut a rug.

When in doubt, don’t be afraid to seek the advice of a health professional if your stress is taking over your life. However, these ten ways to reduce everyday stress are a great way to start.

Relaxation Techniques for a Healthier Mind and Body

Relaxation Techniques for a Healthier Mind and Body

If you find that you have a hard time relaxing, it’s crucial first to accept that it’s perfectly okay for you to relax, that you deserve to relax, and that relaxation is part of a happy, full life. Now that you have permission to relax let’s look at some tactics that you can use every day to improve your relaxation.

1.Breathe – Anytime you feel as if you cannot relax, try some different breathing techniques. One that works very well is to simply breathe in slowly through your nose and out your mouth by counting to four. Count, one, two, three, four, to breathe in, count one, two, three, four to hold the breath in, then count one, two, three, four to blow it out of your mouth.

2.Release Tension – One way to relax is to release the physical tension in your body by tightening up and releasing all your muscles. Start at your toes and move all the way up to your head or vice versa, depending on your preference. Tighten the muscles, then release them, one at a time.

3.Get Moving – Some people have extra tension in their bodies due to a lack of physical activity. Anyone who has anxiety or who cannot sleep at night should first try moving more to see how that works. Everyone should shoot for a minimum of 150 minutes of intentional moderately difficult movement, such as fast walking per week.

4.Get into Nature – Humans need nature. Even if you have allergies to nature, going outside to walk with your feet in the dirt or grass is a great way to encourage your body to relax. If you’re shut in for some reason, try looking at nature pictures online while moving.

5.Eat Right – Eating a healthy diet at least 80 percent of the time is an essential component of being able to relax because you need the vitamins and minerals in the food. If you have any deficiencies, it can show up as sleeplessness and anxiety.

6.Stay Hydrated – Most people are walking around slightly dehydrated. Humans need approximately 64 ounces of water every day unless you live in a dry climate, then you’ll need more. When you note the inability to relax, ask yourself if you’ve had enough filtered tap water today or not before you do something else.

7.Clean Up and Organize Your Environment – Studies show that living in a cluttered environment adds to stress and makes it harder to relax. Try working on one room at a time, starting with your bedroom and workspace. You’ll start feeling more relaxed as you get rid of the clutter.

8.Put Worries into Perspective – If you are concerned about something even if it’s severe, putting worries into their true perspective can aid you in lessening some of your fears. At the very least, help you develop a timeline when you can overcome it. Asking what is the worse thing that can happen and then visualizing that along with what is most likely to happen can help a lot.

9.Journal Away Your Worries – Using your journal to get worries out of your mind is a great way to use journaling. It also sets a time limit to giving thought and attention to the negativity that can get in the way of your relaxation.

10.Visualize Yourself Calmer – If you’re worried about finishing a project picture, it done. If you’re concerned, you can’t complete the marathon, picture yourself done. If you’re just worried for no reason find a calming visualization like being at the beach or holding an infant to help you calm yourself.

Being relaxed about your life is an important way that you can reduce stress, get more done, and be generally healthier. People who regularly relax and recharge tend to get more done than those who try to burn the candle at both ends if your goal is to be productive focus on adding daily relaxation to your schedule for best results. 

Stressed Out: How to Reduce Stress

Stressed Out: How to Reduce Stress

Everyone has stress. You’ll never fully eliminate the stress that you will experience throughout your life. There is both good stress and bad stress. The best you can do for yourself is to reduce bad stress, know how to cope with good stress, and work on practicing a positive attitude.

Practice a Healthy Lifestyle

Sleeping enough, eating enough, staying hydrated, and seeking medical attention when needed, all contribute to living a healthy life. If you are committed to stress reduction maintaining and improving your health is essential.

Learn to Meditate

One way to deal with stress in the moment is to take time out of your day each day to focus and meditate or pray. If you’re not sure how to meditate properly, you can find plenty of help from books like Mediation for Beginners: How to Relieve Stress, Anxiety and Depression and Return to a State of Inner Peace and Happiness by Yesena Chavan.

Know What You Can Control

It’s hard to remember even though you already intuitively realize it. You can only control your reactions, that’s it. Once you accept what little you truly have control over, it gets easier to let go of stress because it will also become clear what actions you need to take.

Ask for Help

Asking friends, family, and others to help you be more reliable and accountable while you’re dealing with stress is a great way to start to lower your stress levels. You may need a life coach or a counselor if you are having issues doing it yourself.

Journal Your Stress Away

While you don’t want to focus on stress in your journal, you do want to find a way to let it out. Set up a special stress journal that has nothing to do with any of your other journals. When you feel overwhelmed with stress, take 10 minutes to write it all out and get rid of it.

Practice Smart Time Management

One thing that really contributes to a lot of stress for most people is feeling as if there is a lack of time to get things done. If you learn to set up your schedule properly with some time management solutions, you’ll start finding that you really can get more done than you thought when you prioritize.

Stress is a fact of life that everyone deals with. To get good at it so that you can reduce it to where the stress is not interfering with your ability to enjoy your life and accomplish your goals take mindfulness and attention to detail but it’s completely within your control.

7 Tips to Keep Your Mental Health in Check During Isolation, According to Brain Experts

Right now, our lives have been turned upside down and inside out—or at least, that’s what it feels like. While most of us are still allowed to leave our homes for essentials and outdoor exercise, staying indoors away from people most of the time isn't exactly doing wonders for our mental health. “Isolation by its very nature can be harmful to our mental wellbeing," says Sara Davenport, health expert and author of Reboot Your Brain ($18). "We humans are creatures that blossom when in close contact to others. We like to live in groups; we thrive together. The touch of a human hand, and the attention and love of another being is what, for most of us, gives point to life and a reason for existence." She goes on to say that separation and isolation can destroy our spirit and cause us to feel stressed, so it’s unsurprising that the mere thought of a prolonged period of isolation can have a negative impact on our wellbeing...

Read on here:https://www.byrdie.com/mental-health-tips-4801689

The Best Scents to Reduce Stress

When people think of things that can help relieve stress, it usually has something to do with sight, touch, or sound - like a massage or hearing the rain fall during a light storm. While it may seem unlikely, your sense of smell can actually have a dramatic effect on your stress levels.

The idea of using certain scents to relax and relieve stress is referred to as aromatherapy, and it’s been shown to work fairly well. There are a wide variety of oils with different scents that you can use in aromatherapy, all with different unique effects.

Some are good for helping you relax, while others might invigorate you and help you get more work done. All of these can help you relieve stress in different ways. For example, if you’re stressed out because you’ve had a long day and you just need to unwind, then lavender might be a good option for you.

It makes you feel less stressed out, but also helps you sleep better, so don’t use lavender if you still have a long day ahead of you, because it may end up making you a bit sleepy.

On the other hand, if you’re in the middle of your day and it’s just not going well, then you can use rosemary instead. Rosemary also helps lower your levels of cortisol, but doesn’t have quite the same effect of making you tired.

Instead, it just boosts you up so that you can get the rest of your day accomplished. Similarly, lemon can have just about the same effects. Perhaps you’re a bit stressed because you’re not working as efficiently as you know you can.

In that case, a peppermint scent might help a lot. Peppermint has been shown to make you more alert and productive, which can help a lot of you’re just dragging through the day not getting much work done.

Cinnamon can also have this kind of effect. Different scents can have different effects depending on the person, so it may take some trial and error time to figure out which scents work best for you.

You might really not like the smell of cinnamon, so it wouldn’t have the same stress relieving effects on you that it would have on someone else. Try to sample a few different common scents and figure out what works well for you and what kind of effect it has and then use it throughout your day to combat stress and get a pick-me-up whenever you need it.

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