There have been several types of research conducted in the past as well as several other researchers are working on finding out the effectiveness of stress management techniques. All researchers have given positive results. These techniques have worked out well for me as well.
In our previous post, we discussed what is stress and how an individual can identify it themselves.
The current situation of COVID-19 is just too stressful and most of us have no idea how to go through this, as it is something we have never experienced, before. This unawareness as well as over vigilance (always checking the news of the current situation) increases the chances of feeling stressed, however, we can still deal with this, but how can we manage it, is a question of concern.
There are people who are working their best to overcome this situation, while going through more stressful situations than the rest of us, people such as doctors, police workers, cleaning workers, and other essential services providers. We should be showing gratitude to these people and should try to help them in any way possible.
What Is Stress?
Stress can be defined as any type of change that causes physical, emotional, or psychological strain. Stress is your body’s response to anything that requires attention or action.
Everyone experiences stress to some degree. The way you respond to stress, however, makes a big difference to your overall well-being. Sometimes, the best way to manage your stress involves changing your situation. At other times, the best strategy involves changing the way you respond to the situation.
You can follow simple ways to How to manage Stress And Anxiety and live a healthy and happy life.
Social Support –
Whenever you feel stressed, talk to someone, speak out your mind. Talking about your problems may not resolve them, but surely will help you get the right perspective to go through that situation. It has been found from researches that, decluttering yourself reduces stress levels.
Talk to yourself –
Sometimes talking to someone also does not work, as we need to talk to own ourselves. It is normal behavior that we tend to avoid stress and think everything will be okay. You should take out some time and discuss the situation with your own self, think about your situation and ways to overcome that. Try to find out the solution to your problem. You can also start with writing a diary and write down whatever you feel, this is also a great way of introspection.
Eat Right –
Stress levels and our diet are closely related. There are a lot of changes happening inside the body which directly affected digestion also at that time. Try to eat right, avoid junk food and sugary items. Go for fruits and vegetables instead, especially those who have high levels of Omega-3 fatty acids, and non-vegetarians can go for fish with the same nutrients. For example, kidney beans, soybean, fish like salmon, shrimp, and various other food items. You can choose food items that boost your immune systems such as broccoli, spinach, almonds, citrus fruits, and many more.
We all have heard that Laughter is the best medicine. For stress, it has been proved correct. Laughter releases hormones (endorphins) which betters our mood and also decreases stress-causing hormones (cortisol and adrenaline). Watch some comedy movies, videos and laugh out yourself.
Mindfulness has been proved to be the most effective way of dealing with long-time stress. Changing your lifestyle helps you a lot in overcoming difficult situations of life especially when they are unavoidable or are there for the long term. Start practices that help you in being mindful that it helps you live in the present moment without worries of the future or regrets of the past. There are several ways for that, you can practice yoga at home, nowadays there are a lot of channels available online or on TV help you do yoga at home. Practice meditation, especially dynamic meditation, which involves physical activities as well as mental activities.
Listen to Music –
Music Heals! Listening to relaxing music has a positive effect on the brain and body, can lower blood pressure, and reduce stress-related hormones. You can go for old Hindi Music, choose classical music especially sitar, for English music fans, you can go for Steven Wilson, Pink Floyd, and various other classic rock tracks.
That does not mean lifting weights and working out in the gym for 2 hours and getting exhausted. You can go for short walks (if possible), can do stretching exercises, planks, push-ups, and several others you can easily and comfortably do at your home especially during the lockdown.
Sleep Better –
We all are aware stress can cause us to lose sleep. And this lack of sleep will become a key cause for more stress. Try to get doctor-recommended 7 to 8 hours of sleep, switch off your TV before going to bed (at least 20 minutes prior) and dim your lights off, relax and prepare yourself to go to sleep. You can use soothing music at that time or can read a book if you wish. But always try to get a sound sleep.
Breathing Practices –
Work upon your breathing style, practice deep breathing. You can follow this simple technique. Sit up in your chair with your feet flat on the floor and hands on top of your knees. Breathe in and out slowly and deeply, concentrating on your lungs as they expand fully in your chest, follow this for 3-5 minutes at least daily. Deep breathing helps in a lot of ways. There are also different ways you can learn online or join a group.
Connect with Nature –
Try to connect yourself with nature, like work on gardening, playing with animals, taking nature walks, feeling the water flowing in the river, talk barefoot walks on grass in the morning. It is also known as Forest Breathing, wherein you connect with nature and breath fresh air.
Develop Creative Habits –
This has been a self-tested and experimented method also, as well as researchers have proved that. Doing something creative helps a lot in reducing stress. Try to draw, sing, dance, do anything you like, you don’t have to think that you are not doing it in a good manner, just do it for yourself, if you want, you can only keep it to yourself. You can also try Mandala patterns, there are a lot of books available which let you color different mandala patterns which calm your mind.
Play Games –
Play different-different games inside your house with other family members, try to avoid games on computers, phones,s or any electronic device. As too much time with electronic devices can increase stress. You can go for carrom, ludo, and several other indoor and fun games. Always try if possible to have the least screen time.
Focus your energy –
Always keep one thing in mind, to focus all your energies on a productive direction and something meaningful. Take breaks, enjoy your life but try to give meaning to your life, focus on creating something good out of your time. There can be many other ways to work out your stress, I would personally recommend to work upon it and working upon yourself. Because we generally live our life being unaware of what is going on inside us, which actually reduces our life span and that joy from our life.
Thank you for reading through How to manage Stress And Anxiety, hope it was useful for you and if you like it, motivate others also to work upon the same.
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