Healthy Ways to Manage Stress
1. Move your body. Exercise is one of the fastest, most effective stress relievers. It burns off stress hormones and boosts mood by releasing endorphins. Walking is a great way to exercise. Try yoga, stretching or progressive muscle relaxation exercises. Do a quick home work out program appropriate for your physical health. Even as little as 10 minutes a day can make a difference.
2. Breathe Intentionally. Stress can cause your breathing rate to be faster. Slowing it down can help you regain control. Take slow deep breaths, inhale slowly over 4 seconds, hold for 4 seconds and then exhale slowly over 4 seconds. There are apps to help you relax, such as Calm, Headspace and Smiling Mind. You can practice mindful breathing for a few minutes daily.
3. Get some sleep. Lack of restful sleep feeds stress. Poor sleep worsens our mood, focus and our patience. Aim for 7-9 hours of quality sleep nightly To help you have a better sleep, stick to a consistent sleep schedule. Avoid screen time, such as television, smart phone or computer, an hour before bedtime. Create a wind down routine that tells your body it is time to rest.
4. Cut back on stimulants. Too much caffeine, sugar or alcohol spikes stress. Replace these beverages with water, herbal tea or decaf coffee. Eat a healthy balanced diet including lean proteins, whole grains, fruits and vegetables.
5.Talk to others about your stress. Keeping stress bottled up inside only makes it worse. Call a good friend or family member. Or consider talking to a professional counselor, therapist or clergy member if needed. Other trusted people may help with seeing a different perspective or coming up with solutions. Join a support group if you are dealing with chronic stress. Talking with others who are in similar situations can be helpful. Don't be afraid to ask for help and let someone know if you are struggling.
6. Set boundaries. Stress can come from saying yes too often. Learn how to say "no" without feeling guilty. Protect your time and energy because no one is effective or helpful to others if they are burned out.
7.Take breaks. Pace your activities to avoid becoming overtired. Go outside for a few minutes, step away from your desk or a task that is tiring. And if current events in the news or social media posts are causing anxiety, limit your time online or take a break from watching the news.
8. Do something that makes you feel good. Joy is a stress antidote. Listen to your favorite music, read a book, do a favorite past time sch as drawing or wood working, Play with your pet or socializing with favorite friends and family members who make you laugh. Avoid unhealthy foods, excessive alcohol consumption, tobacco and drugs.
9. Practice mindfulness, meditation or prayer. Being present helps quiet anxious thoughts. Practice gratitude by focusing on the positive things in life to improve mood. There are apps for guided meditation. Focus on one thing at a time. Writing down your thoughts in a journal can help clear your mind. And prayer is a powerful tool in the spiritual life of many people for encouragement, comfort and guidance.