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10 Stress Management Tips

Stress refers to your body’s reaction to challenges and demands. Stress can be positive or negative and there are healthy ways to deal with it. Sleeping well is important in stress management.

Stressed Student

What is stress?

The body’s response to a challenge or demand is called stress. Everyone feels stress, which can be induced by a variety of situations ranging from little inconveniences to big life upheavals such as divorce or job loss. Physical components of the stress reaction include raised heart rate and blood pressure, thoughts and personal ideas about the stressful experience, and emotions such as fear and wrath. Although we frequently associate stress with unpleasant events, it may also result from positive developments in your life, such as receiving a promotion at work or having a new baby.

How can we handle stress in healthy ways?

Stress Management

Stress serves a crucial function in that it allows us to react swiftly to dangers and avert harm. Long-term stress, on the other hand, may result in mental health issues (such as anxiety and depression) or increasing physical health problems. According to a substantial body of evidence, increasing stress levels impair your capacity to manage the physical disease. While no one can escape all stress, you can learn to manage it in ways that maximize your ability to recover.

1. Eat and drink to optimize your health. 

Balanced Diet

Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help at the moment but actually may add to stress in the long run. Caffeine also can compound the effects of stress. Consuming a healthy, balanced diet can help to combat stress.

2. Exercise regularly. 

In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Consider non-competitive aerobic exercise, strengthening with weights, or movement activities like yoga or Tai Chi, and set reasonable goals for yourself. Aerobic exercise has been shown to release endorphins—natural substances that help you feel better and maintain a positive attitude.

3. Stop using tobacco and nicotine products. 

People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on the body by increasing physical arousal and reducing blood flow and breathing.

4. Study and practice relaxation techniques.

Taking the time to relax every day helps to manage stress and to protect the body from the effects of stress. You can choose from a variety of techniques, such as deep breathing, imagery, progressive muscle relaxation, and mindfulness meditation. There are many online and smartphone apps that provide guidance on these techniques; although some entail purchase costs, many are available free of charge.

5. Reduce triggers of stress.

if you are like most people, your life may be filled with too many demands and too little time. For the most part, these demands are the ones we have chosen. You can free up time by practicing time-management skills like asking for help when it’s appropriate, setting priorities, pacing yourself, and reserving time to take care of yourself.

6. Examine your values and live by them. 

The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. Use your values when choosing your activities.

7. Assert yourself. 

It’s okay to say “No” to demands on your time and energy that will place too much stress on you. You don’t always have to meet the expectations of others.

8. Set realistic goals and expectations. 

It’s okay—and healthy—to realize you cannot be 100% successful at everything all at once. Be mindful of the things you can control and work on accepting the things that you can’t control.

9. Sell yourself to yourself. 

When you’re feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem.

There are several other methods you can use to relax or reduce stress, including:

Summary

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Ask your healthcare provider for more information about these techniques or other suggestions.

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