Stress Management Archives - https://betterhealthsolutions.org

Archive

Category Archives for "Stress Management"

5 Effective Ways To Deal With Pressures In Life

stress management

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.

How Pets Can Help You Keep Stress at Bay

There’s been a significant amount of scientific research conducted around the idea of pets helping relieve stress in people. As it turns out, it’s been proven to work very well, for a variety of reasons.

Additionally, it was shown that the results tended to be best with dogs. The most significant factor in the stress relieving effects of dogs was all in our hormones. Petting and playing with a dog was shown to lower levels of cortisol, a hormone that causes the fight or flight syndrome with increased heartrates.

Petting dogs also increased our levels of oxytocin, a hormone that can relieve stress. This was an astounding discovery to many, and it probably relates to human’s early interactions with and domestication of canines.

So, when you’re playing with a dog at the park or with your own dog at home, that relaxed feeling you have is actually very scientific. Due to the fact that it works so well, many institutions have begun having days where dogs are brought in for stress relief.

For example, some universities have days throughout the semester where you can go visit a bunch of dogs in the library. This is used to relieve students’ stress, especially around the times of exams.

There are a few different ways that you can get in on this stress relief phenomenon. First, you could adopt your own dog or other pet. As long as your pet has ample space to move around and you have enough money to take care of them properly so that it doesn’t add to your stress, it’s worth the investment.

Just make sure you’re ready to take on the responsibilities of owning one before you make the leap into buying one. If you don’t feel ready to get a pet just yet, there are still many other ways that you can get to play with some animals.

Check around and see if you have a friend who might own one and hang out with them and their pet. You can also visit dog parks, where many pet owners are okay with you playing with their pets, as long as you ask beforehand.

Strangely, some cafes recently have begun to open up with a variety of animals in them, such as cat cafes or puppy cafes. There you can go get work done, order some coffee, and still play with a bunch of little animals running around the place.

Don’t Just Distract Yourself from Stress Temporarily

Often times when people feel stressed out, they turn to things that will only help them forget about it for a little bit. They might go out with their friends for a night and relax just to take their minds off of it or sit back and watch some TV or a movie.

There are plenty of things you can do to help yourself feel less stressed out in the moment, but you can’t limit yourself solely to those options. While temporary relaxation might help you destress for a day or two, it’s not an ideal proper solution as much as it is a BandAid.

If you want to really stop feeling so stressed out, you need to do something more difficult, which is finding the source of your stress and actually dealing with it at the root level.

Finding the real source of your stress can be quite challenging on its own. It’s very easy to identify something else as the source of your problems, while there’s another aspect that’s actually causing that initial problem.

For example, you might blame your stress on not having enough free time, so you begin cutting out certain activities or procrastinating about certain things in order to give yourself more time.

This might seem like a proper solution, but in reality, something else like poor scheduling might be the root of your lack of time, so you just have to keep following the trail to see where your stress is coming from.

By dealing with your true problems, you’ll find that you don’t have to come up with as many temporary solutions that will only help you for a little while. This is the only way to be able to resolve your stress long term, allowing you to focus more on what you really want to do in life.

Now, this isn’t to say that temporary stress relievers don’t have their uses. Temporarily relieving stress is a good way to give yourself some room to breathe and focus on finding long term solutions.

If you’re all caught up in your stress, you won’t be able to find the real sources very easily, but if you relax a bit, you’re more likely to be able to deal with your problems appropriately.

These temporary fixes start to become issues only when you start allowing them to distract you from actually finding long term solutions. Be proactive so that you enjoy more of what life has to offer.

Is Stress Contagious?

When people think about all the possible causes of their stress, they usually think about things like work, money, relationships, and things of that nature. These are good starting places, but they’re not always the answer.

A commonly overlooked cause of stress is the stress that other people are experiencing. Much like a disease, stress is contagious and can spread fairly easily. Humans naturally feel for one another and understand one another’s emotions, and therefore are prone to sharing a lot of emotions.

For example, if someone’s friend or family member is stressed out about their job, they can then become stressed out as well thinking about whether or not that person is going to be okay.

One of the ways that stress becomes contagious is by the changes in people’s personalities when they’re stressed out. When someone gets stressed, they may become more irritable, snapping at people for small or insignificant things.

In turn, the people on the receiving end of the irritability will become upset and stressed out themselves, and it just continues from there.  For some, this can be motivation to start addressing the sources of their stress, so that their friends will stop having to stress out as well.

However, for others, this can only add onto their existing stress, having to worry that their friend is worrying about them. The only way to break this back and forth cycle is to have good communication with your friends and loved ones about why you’re stressed out and to get down to it and solve your problems at their roots.

You should never be afraid to talk to your friends and family about why you’re stressed out as long as you do it in the right manner. As long as you remain calm about it while you’re talking, you shouldn’t cause too much extra stress.

And if your friends and family fail, you can usually find a therapist to talk to instead. You should also be able to tell someone when they’re stressing you out. Sometimes it can be a wakeup call for them, which can be a major relief for you.

Other times, they may continue to stay stressed out. In this case, do what you can to help them, and if that doesn’t work, you could always distance yourself a bit from them. There’s no use in continuing to stress yourself out over someone else’s problems - especially when you’ve done all you can to help them.

Apps That Help Alleviate Stress

Our lives can get really hectic these days. We’re constantly trying to keep up with everything and stay organized, but it’s not easy. Nobody wants to drag around a journal to keep track of their emotions along with a planner and calendar and all sorts of other stuff.

Luckily, there are a wide variety of apps that can help you alleviate stress in a variety of ways. The first kind of stress relief app you might come across are those that help with meditation.

Meditation is a very good way of relieving stress, allowing you time to clear your head, collect your emotions, and think clearly. It emphasizes deep, slow breathing to help lower your heart rate as well, which is another contributing factor of stress.

Guided meditation apps will help you learn to meditate properly by displaying breathing techniques along with calming sounds, music, and images. This makes meditation a lot easier to pick up and is more interesting and interactive than just sitting in silence for a little while.

Another major type of stress relief app helps you keep track of your emotions. They’re essentially little journals in which you can log what’s stressing you out or how you’re feeling about certain things.

Being able to visualize what’s stressing you out by writing it out is a huge help and is much more effective than just keeping it in your head. You’re also able to look back on older entries so that you can track the state of your emotions over time.

A slightly different kind of app that will help your stress is anything that helps you with planning. Disorganization can quickly lead to you being stressed out, with things suddenly popping up that you forgot about and forcing you to scramble and figure out a plan on the spot.

Instead of just having your week kind of planned out in your head, planner apps are a convenient way to help you lay it all out clearly as soon as possible. For example, if a friend of yours wants to grab lunch on a certain day the following week, you’ll be able to log it right then and also check to see if it interferes with anything else you might have going on.

Another major benefit of these planners is that they can send you alerts, letting you know a few hours or days in advance about something that’s coming up. Time management is a huge stress reliever in this fast-paced world.

1 2 3 5