Written by Are you feeling so stressed out lately? The reason may be because of too much homework and projects. Or maybe you’re anxious about your upcoming tests. Or it could due to a bad interaction with someone, a rift with a friend, or tension at home.
Whatever the reason, stress is a familiar feeling that affects us all, although each person is impacted differently.
The stresses of life, in small amounts, can also push a person toward goals, rise to a challenge, or meet deadlines.
However, intense and chronic stress, especially if left unchecked, can be detrimental to your health. It can negatively affect your mental and physical health, especially if you lack the necessary coping skills and support.
That’s why finding healthy ways to cope and manage your life’s stress is important.
Today, I will share with you the best yet simple ways to deal with stress.
But before that, it’s equally important to recognize the signs of stress. For example, if you notice you’re becoming more short-tempered, aggressive, argumentative, moody, or irritable than normal, you’re likely stressed.
Having trouble sleeping, changes in eating patterns, getting sick more often, neglecting responsibilities, or even poor memory and concentration can also be signs of stress.
Stress can appear in many ways, so you should always check in regularly on yourself and feelings.
Now, here are six strategies to help keep stress in check:
Positive Self-talk
Thinking and talking negatively increases stress. It strips away your joy and may lead to chronic worry, anxiety, and depression.
That’s why it’s important to keep a positive attitude. Practicing positive self-talk, especially when you’re under so much stress, will go a long way. Being kind and encouraging yourself can help you calm down and manage stress.
Some examples are:
- “I can do it.”
- “I’m good enough.”
- “I love myself.”
- “If I mess up, I will learn from it.”
- “I’m doing my best.”
- “I can try to make it work.”
Talk It Out and Connect
You can share your feelings and problems with a trusted friend, parent, or doctor. Talking about stressful situations helps you release all pent-up feelings, put things in perspective, and find solutions.
It’s also best to seek professional help to learn more healthy ways of dealing with stress.
You can also connect with those you love and enjoy a shared activity to foster connection and find support in difficult times.
Journalling
A journal is a great way to write and express your feelings and thoughts, whether you’re happy, excited, sad, anxious, scared, or angry. This can help you learn more about yourself, improve your well-being, process emotions, and reduce mental distress.
To get started, just find a notebook and a pen. Or you may also use a computer or tablet.
Here are some examples of what you can write about:
- What you did today.
- What you were feeling during a specific time.
- Things you need to get done.
- What you love about yourself.
- What do you want to change about yourself and the things around you.
- Your hopes and dreams.
- Make a list of things you love.
- Write down questions for yourself.
Be Active
If you’re feeling low, bored, sad, angry, or nervous, getting active can help you relieve stress and even out your emotions. You may do stress-busting activities to pump up your endorphins or feel-good hormones and improve your health and well-being.
Some examples include:
- Go for a walk, run, or ride a bike.
- Clean and organize your room.
- Play with your pet if you have one.
- Attend a swimming or dancing lesson.
- Follow a fun, age-specific workout video.
- Dance to your favorite tunes.
- Play active games or other sports with friends and family.
- Exercise.
- Attend a yoga class or follow a yoga video at home.
Remember, you don’t need to do something for a long time to get benefits. Even 10 or 15 minutes makes a big difference!
Practice Mindfulness Techniques
Mindfulness is the practice of focusing your attention on the present moment with a gentle, accepting attitude. Doing so helps minimize anxiety, calm your emotions, clear your mind, and increase happiness.
You can do some of these mindfulness techniques:
1. Heartbeat Exercise.
Take a seat, get comfortable, and close your eyes. After that, try to feel your heartbeat. You can try to feel your heartbeat in the middle of your chest or find or place your fingers on the pulse point on your wrist. You might also feel your pulse in your neck.
After finding your pulse or heartbeat, inhale and hold your breath at the top of the inhale and listen to or feel your heartbeat. Hold your breath for about 6 beats using the rhythm of your pulse/heartbeat.
After counting 6 beats, exhale with the same length as well, about 6 beats.
Continue this practice now for 5 to 10 minutes.
2. Deep Breathing
You can lie down or sit comfortably with your hands in your lap and feet. After that, close your eyes and imagine a relaxing or happy place.
It can be your favorite place, a beach, a beautiful meadow, or anywhere where you feel peaceful.
Then, slowly take deep breaths in and out. Don’t forget to do this for 5 to 10 minutes.
3. Belly Breathing
Start by sitting on a chair with your feet flat on the ground or lying down on your bed.
Next is to place one hand on your belly and the other on your chest. Then take a deep breath through your nose, filling your lungs with air.
After that, blow or exhale the air through your nose with your lips turning into an “O.” Don’t forget to pay close attention to how your body relaxes. Repeat.
4. 4-7-8 Breathing
4-7-8 breathing is one of the most powerful breathing techniques to combat stress and calm your mind in any situation.
1.) Get in a comfortable position. Gently rest your tongue against the roof of your mouth touching your top front teeth.
2.) Breathe out through your mouth fully.
3.) Slowly breathe in fully through your nose as if you were smelling something wonderful and count slowly to 4. You should feel your stomach and chest rise.
4.) Hold your breath for a count of 7.
5.) Slowly Breathe out through your mouth for a count of 8. You can even make a swooshing sound for a deeper effect.
6.) Repeat Steps 3, 4, and 5. You can do this for as long as you want, but if you start to feel dizzy or uncomfortable, you should stop and try again later. Try doing it throughout the day and especially when you feel stressed.
Eat Well
Although junk or processed food may seem tempting when stressed, it’s best to eat a healthy, well-balanced meal. It will help level your mood, lessen stress, and build your immune system.
Some foods to help you de-stress include:
- Dark chocolate
- Fruits and vegetables
- Whole grains (bread, pasta, crackers, oatmeal, or pasta)
- Lean protein )egg, chicken, beef, pork)
- Fish
- Dairy (fresh milk, yogurt, and cheese)
Food with antioxidants will also help protect your cells against stress and its negative effects. You can find them in foods like beans, berries and spices like ginger.
Now you know! When you’re under so much stress, follow these simple yet effective techniques to manage your stress.
