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Stress can be scary. The good news is that there are lots of effective ways to complete the stress response cycle, avoid chronic stress, and protect your health. Here are some tips to help you break free from the stress cycle.
A good night’s sleep is essential for managing stress. When you’re well-rested, you’re better able to handle stressful situations. Also, good sleep helps reduce the physical effects of stress, like inflammation.
If you have trouble drifting off, try elevating your sleep hygiene. In other words, create an environment that’s conducive to sleep with a bedroom that’s dark, quiet, and cool. And, disconnect from electronics at least 30 minutes before bedtime.
Grab a pen and paper and make a list of your top priorities. Then, say no to anything that doesn’t fall into one of those categories. It’ll help you focus on what’s important and avoid taking on too much.
For work-related projects, discuss your responsibilities with your boss and make sure you’re on the same page. They can help you delegate tasks to other members of the team or adjust your workload.
When it comes to personal commitments — like social events or volunteer work — only say yes if you have the time and energy. It’s okay to put yourself first!
Physical touch can calm you and change how you handle stress. Research suggests that physical comfort from someone you care about communicates that everything is okay and you’re safe. It can support mental and physical health and reduce fear and stress responses.
Hugs trigger oxytocin release, which is sometimes called the cuddle or love hormone. This hormone can help reduce anxiety, lowers blood pressure, and slows the heart rate. It also improves sleep quality, digestion, and immunity.
So, the next time you’re feeling overwhelmed, ask for a hug from a loved one, pet your dog or cat, or try some self-massage.
It’s crucial to release your emotions healthily. When you keep everything bottled up, it can lead to unhealthy coping mechanisms, like overeating, drinking alcohol, or lashing out.
Find an outlet that works for you. Maybe that means talking to a friend, writing in a journal, or venting to a therapist. Some peeps find that channeling their emotions into a creative outlet, like painting, drawing, writing, or cooking, can help them feel better.
When you’re feeling stressed, your breathing becomes shallow and rapid. This type of breathing activates the sympathetic nervous system, which is responsible for the fight-or-flight response.
Deep, diaphragmatic breathing helps you calm down by activating the parasympathetic nervous system, which promotes relaxation. Try this simple breathing exercise:
You can also try tai chi, qi gong, or yoga. These mind-body practices help you focus on your breath and connect with your body, which can lead to a sense of calm.
If you feel consistently stressed, you may want to talk to a mental health care provider. Talk to your doctor if you’re experiencing:
Breaking free from the stress cycle takes time and effort. But, it’s worth it to feel calmer and more in control of your health and well-being.
And, if you’re still feeling overwhelmed or stressed, talk to your doctor. They can help you find the resources and strategies you need to feel better.
Managing stress isn’t a one-size-fits-all system. Depending on the type and regularity of your stress, your stress management regiment will look vastly different from another individual’s. But it’s helpful to have a toolkit of stress management techniques on hand should you need them.
If you need to know how to relax fast and reduce stress, you’ve come to the right place. We’ve rounded up a comprehensive list of 20 stress management techniques.
Learning products for kidsAnd 78% say the pandemic is a significant source of stress in their life. And this stress is on top of the daily stressors we already experienced before. Stressors such as work, health, finances, family, and relationships.
A little bit of stress can be healthy. But chronic stress, as we’re seeing, can negatively affect your mental health and physical well-being.
You may experience one or two of the above symptoms while your friend is grappling with five of them. Both responses are entirely normal but require different stress management techniques.
Learning to manage stress effectively is crucial for your long-term health and well-being. Here are four of the main benefits of using stress management techniques:
A stronger immune system. Stress weakens the immune system and makes you more vulnerable to illness. Relaxation and stress reduction help strengthen your natural defenses.
It is easier to maintain a healthy weight. Stress can cause us to eat or drastically reduce our appetite. And it doesn’t usually have us reaching for the salad. Instead, we go for junk food loaded with sugar, saturated fat, and salt. This reaction to stress can cause weight gain. But reducing your stress levels can help control your appetite and cravings.
Better sleep. Stress makes it difficult to sleep due to the excess adrenaline it releases into the bloodstream, causing muscle tension. Stress management can increase endorphins, which help with muscle relaxation and promote sleep.
Better sleep. Stress makes it difficult to sleep due to the excess adrenaline it releases into the bloodstream, causing muscle tension. Stress management can increase endorphins, which help with muscle relaxation and promote sleep.
Improved mood and relationships. Stress can cause you to be moody and irritable. These attitude changes affect the way you react to those nearest to you. As a result, it can put a strain on your relationships. Reducing your stress levels can help restore balance.
One study even found that stress can be as bad for you as smoking five cigarettes per day. Let’s take a closer look at three of the main risks associated with stress.
Burnout is a result of prolonged stress. According to Gallup, 8 out of 10 employees experience burnout at least some of the time.
But while we tend to associate burnout with work, it can also be caused by other extended stressful situations, such as caring for an elderly parent.
When your stress response activates, your heart rate is higher than normal. This increase is not a problem if it only lasts a short time. But when stress dominates your everyday life, it can put pressure on your heart.
Being in a state of fight or flight reduces your body’s capacity to function properly. It detracts vital energy from processes and systems, such as the digestive and reproductive systems.
It can also affect your endocrine system, which is responsible for your hormonal health. This can create imbalances in your body that lead to health problems and disease.
Home should be a sanctuary. But they can actually be one of the most significant sources of stress in our lives.
For example, you might struggle with a relationship with a family member or neighbor, financial problems, or your daily routine.
