4 Ways to Manage Stress In Your Life

 

While stress is a normal part of everyday life, too much stress can be bad for your health and relationships.  For example, many people become stressed by work and then carry it into their home lives. And the pandemic has caused all sorts of new stresses in just about everyones’ lives. 
 
The key to dealing with stress is to know how to manage it.
 
What exactly is stress? Stress is the body’s response to a challenging or demanding situation. Stress can manifest physically (headaches, rapid heart rate or increased blood pressure) and mentally (anxiety and depression). Stress is our body’s way of indicating that we need to change either our actions or our thoughts.
 
So how can you manage stress?
 
1.  Watch what you consume. Eating a healthy balanced diet and avoiding excessive amounts of caffeine and alcohol will help reduce your stress. Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental wellbeing, according to new research from Edith Cowan University.
 
2.  Exercise Daily. Have you heard the term “Runner’s High”? It is an endorphin rush that people experience after a good run.  And you can experience a “Runner’s High” from just about any workout that gets your heart rate between 50% and 85% of your max heart rate for at least 20 minutes. Not only will your body release “feel good” endorphins, but exercise also reduces levels of stress hormones like adrenaline and cortisol. 

The next time you work out with a group of people, pay attention to how chatty and happy everyone is after the workout compared with before the workout.
 
3.  Set Boundaries and Learn to Say “No.” It can be difficult telling people “No,” but it is absolutely essential to learn this skill. Your body and mind need time to rest and recharge. A lot of stress is caused by taking on more than you can handle.  Know your limits, and learn to say “No.” 
 
Believe it or not, setting boundaries will actually garner more respect from everyone you interact with. If dinner with your inlaws every Sunday is a source of stress, it’s okay to skip some weeks. You’ll enjoy the new found free time, and you will also enjoy the time you do spend with your inlaws much more.
 
4.  Practice the Pause. Meditation is an extremely simple yet powerful tool for relieving stress. And all you need to do is find a quiet place (a bedroom, unused office, your car) and spend 2-4 minutes clearing your brain and thinking of absolutely nothing.  If you have a hard time focusing on your own, Mindful has simple guided meditations broken down into categories like sleep, focus, and anxiety. 
 
Remember to take care of yourself first!  It is the only way you can be the best version of you, and in turn, the best spouse, parent, friend, or employee to those around you.