Stress is caused by these 3 things. When you bite off more than you can chew, a specific problem, or pure imagination driven by fear. It starts in the brain and then kicks off a chain reaction that switches on the stress response in every cell of our bodies. Over time, these cellular switches can get stuck in the “on” position, leading to a whole lot of physical and emotional problems like headaches, easily irritated, feeling exhausted all the time, constant anger, or worse, depression.
- Wake Up Early
- Get Enough Sleep
- Leave For Work Early
- Change Jobs
- Move Out
- Leave The Relationship
- Learn To Say No More Often
- Time Management
- Cold Shower
- Take Up A Hobby
- Make Music
- Eat Healthy
- Own A Pet
- Exercise Your Sense Of Humor
- Learn From The Best
It’s too easy to be stressed when you wake up after hitting the snooze button and realize that you have to hit the ground running if you hope to get going in time. That rushed feeling doesn’t go away easily and you carry that stress throughout the day. However, when you wake up early, you get to allow your thoughts time to settle and relax before starting your day. Instead of being reactive, you become proactive and this gives you a greater sense of control.
Most people need 7-9 hours of sleep every night. Getting enough sleep will give your body and mind time to recover and make any necessary repairs, keep your mind sharp and help you think clearly, alleviate depression, and have more energy. A tip to sleeping better would be to consistently go to bed and rise at the same time. It’s much easier if your body gets on a schedule. Plus, when you know that you are going to start your day on your own terms the next morning you will feel more calm and relaxed when you put your head down on the pillow. If not, there is always sleep music
When you do that, you allow time for unforeseen circumstances like an abnormal spike in traffic congestion, your first attempt at toast got burnt, your shower breaking down, or simply your train got cancelled. Sometimes trains leave a couple of minutes earlier than scheduled, so it’s worth being on the platform early to avoid having to go through the stress of trying to make it to work on time.
If the thought of getting to work every morning makes you miserable, quit. If you’re in a work environment where the culture isn’t conducive to your productivity, happiness or comfort, leave. It doesn’t matter if it’s your boss, colleague or manager, sometimes some things can’t be fixed. When pressure begins to consume you physically, mentally and your relationships, it’s time to change jobs.
You know who they are. The drama and stress you feel every time you are around them. It could be parents, housemates, or roommates but sometimes the right thing to do is to grow a healthy distance by moving out. Find a place to stay on your own, if possible. If it’s them living in your house instead, gently have them move out by being polite and straight to the point. Help them look for a suitable new place to move in if you want to. This may sound drastic but it’s all worth it. You’ll see the rainbow and birds singing by the time it’s all settled and over.
You may have come to a point where you know the right thing to do is to leave your boyfriend/girlfriend/husband/wife/partner. The reasons could be as clear as abuse (physical/emotional/financial), substance addiction, neediness or over demanding. Even if children are involved, it’s still better to be divorced than to have the child experience his/her parents degrading each other in front of him/her all the time.
Know your limits and stick to them. Whether if it’s your personal or professional life, taking on more than you can handle is a surefire recipe for stress. A “no” may seem intimidating but in actual fact it is profoundly liberating. Embrace your intuition, stay true to yourself, avoid unncessary distractions and stick to the course. You will avoid having to beat yourself up mentally for agreeing to something you do not want to. Eventually, you will manage expectations of others and earn their respect.
Never say you don’t have enough time. You have the same 24 hours as the President of the USA, Oprah Winfrey, Bill Gates, Larry Page, Mark Zuckerberg, and JK Rowling. The big difference between you and them is their superiority in the art of time management. Mastering it is essential in coping with the pressures of modern life. First, you got to have a goal. Secondly, prioritize tasks and deal with the important ones first. Thirdly, for every task you come across either say no to it immediately, decide to take it on, or delegate it to someone else who can do better.
Exercise and other physical activity produce endorphins, chemicals in the brain that act as natural painkillers, and also improve the ability to sleep, which in turn reduces stress. However, for any activity to count as true exercise, it has to meet certain parameters, like lasting at least 12 continuous minutes and it has to elevate your heart rate to an aerobic level which is above 70% of your maximum heart rate.
One of the best remedies for stress can often be simply to talk. It could be a close friend, family member, spouse, colleague, or even your manager as long as you can confide in the person and he/she is able to offer support and advice. The point of talking is to prevent yourself from bottling up the problem and allowing it to fester.
Writing clarifies your thoughts as you think back about the situation that happened during the day. Most of all, writing breaks the stress causing cycles within your head. When you focus on the anger and release it through words, you are releasing the negativity harmlessly into the world and at the same time, pull your emotional state back to a good baseline.
There’s nothing like someone giving you a soothing massage to relieve stress and tension. It is proven to reduce levels of stress and anxiety as much as 50% in patients who are recovering from, still in the throes of illness or disease, or suffer from general stress and anxiety. You could do it once a week, once a month or a few months once, depending on the time and money available to you.
Cold showers have been shown to help relieve symptoms of depression. Due to the high density of cold receptors in the skin, a cold shower is expected to send an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which can result in an anti-depressive effect.
You may already have a hobby that you’ve been meaning to take up but just didn’t do it yet. Now is the time. Otherwise you could try collecting, cooking, dancing, reading, gardening, etc. You are never too old or out of shape to take up a hobby.
When our senses detect a possible threat in the environment, the body undergoes a chain reaction in which genes within each cell switch on, directing the cells to produce chemicals associated with the stress response. Playing music sets off an opposite chain reaction that switches these genes off again. The goal is to feel comfortable in a creative experience free of pressure. If you have intentions to master the guitar, pick it up. If you want something simple, you could try exploring your creativity with the free Virtual DJ. Like any wellness activity, making music should be made into a permanent lifestyle change.
Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
There’s something incredibly comforting about coming home after a long day at work and being greeted with wet, slobbery kisses. For many people, interacting with a pet is the ultimate antidote to a stressful day. Studies have proven that pets help lower blood pressure and increases a person’s dopamine and endorphins after just 5 minutes of interaction. The stronger the pet-owner bond, the greater the stress relief.
Laughter is the best medicine. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after. It’s just impossible to feel anxious, angry, or sad when you’re laughing. Moreover, a humorous perspective creates psychological distance which can help you avoid feeling overwhelmed. My personal source of humor are tv sitcoms, stand up comedies and funny youtube videos.
When people around are losing their head, who keeps calm? What are they doing differently? What is their attitude? Are they trained and experienced? Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.