Keep Outside In Mind For Less Stress
Spending time in nature can help relieve stress and anxiety, improve your mood, and boost feelings of happiness and wellbeing. Whatever you call it forest bathing, ecotherapy, mindfulness in nature, green time or the wilderness cure — humans evolved in the great outdoors, and your brain benefits from a journey back to nature.
Take A Mental Health Day
Tracking your moods can also allow you to plan ahead for low days. For example, your mental state may fluctuate with hormonal changes throughout your cycle, so if you know you typically feel extra anxious just before your period, you can begin to anticipate certain waves of emotions and inform those around you, says Colangelo. She suggests planning a Zoom with friends, or taking a mental health day if you can, just to relax.
How To Manage And Reduce Stress
Here, we would like to start, by giving you an introduction to what stress is, what the signs of stress are, what simple steps you can take when feeling stressed and provide practical advice for preventing it, to show why we are passionate about moving towards a less stressed nation.
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Find Your Pause Button
After experiencing times of great change, high demand, or significant loss, its essential to press pause and rest. Often creating time and space for rest means saying no to invitations and requests for help, at least temporarily, says Callahan. Consider spending quiet time daily: contemplation, reflection, and breathing fosters resilience and calm.
Learn To Avoid Procrastination
Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.
Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .
Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.
Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal to join your body and mind.
Yoga primarily does this by increasing body and breath awareness.
Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .
However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.
In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.
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Limit Alcohol Caffeine And Stop Smoking
Too much caffeine, cigarette smoking, or alcohol can increase anxiety symptoms like nervousness, moodiness, and jitters.
A study found that abstaining from alcohol lowers the risk of anxiety. To reduce anxiety successfully, sidestep alcohol entirely or restrict your alcohol consumption to no more than 1-3 drinks in a week .
Research also indicates that having too much caffeine brings on anxiety symptoms in people diagnosed with panic disorder.
Others who have social anxiety tend to be notably sensitive to the effects of caffeine.
Therefore, it is recommended to limit caffeine to one cup a day. Better still, substitute it with drinking green tea or chamomile tea to avoid the risk of caffeine highs and lows.
Effects Of Uncontrolled Stress
Work-related stress doesnt just disappear when you head home for the day. When stress persists, it can take a toll on your health and well-being.
A stressful work environment can contribute to problems such as headache, stomachache, sleep disturbances, short temper, and difficulty concentrating. Chronic stress can result in anxiety, insomnia, high blood pressure, and a weakened immune system. It can also contribute to health conditions such as depression, obesity, and heart disease. Compounding the problem, people who experience excessive stress often deal with it in unhealthy ways, such as overeating, eating unhealthy foods, smoking cigarettes, or abusing drugs and alcohol.
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Verilux Happy Light Luxe
Research has shown that a lamp with light intensity of 10,000 lux set 16 to 24 inches away at a 45-degree angle from the eyes for 30 minutes can help in treating seasonal affective disorder and other mood disorders. This SAD lamp was our winner for the best SAD lamp of 2021 due to its well-thought-out controls and sleek packaging.
Move More Eat Well Sleeeeep
Its pretty well-known that exercise lowers stress, reduces anxiety and improves mood. And the good news is: you dont need to run a marathon to get the benefits. It takes just 30 minutes of exercise a day to make a difference. Weve got some tips on how to exercise when you’re not motivated.
Diet and sleep are also really important for your wellbeing. A healthy diet will make you feel healthier and stronger and better able to handle stress, while enough sleep positively affects your mood and stress levels.
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What Makes You Anxious
Because anxiety is a type of fear, the things weve described about fear above are also true for anxiety.
The word anxiety tends to be used to describe worry, or when fear is nagging and persists over time. It is used when the fear is about something in the future rather than what is happening right now.
Anxiety is a word often used by health professionals when theyre describing persistent fear. The ways that you feel when youre frightened and anxious are very similar, as the basic emotion is the same.
Quick Stress Relief At Work
Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.
On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible.
On the computer. Work standing up. Do knee-bends in 10-minute intervals. Suck on a peppermint. Sip tea.
Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Chat with a colleague.
Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office.
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What Is The Fastest Way To Relieve Stress
There are countless techniques for managing stress. Yoga, mindfulness meditation, and exercise are just a few examples of stress-relieving activities that work wonders. But in the heat of the moment, during a high-pressured job interview, for example, or a disagreement with your spouse, you cant just excuse yourself to meditate or take a long walk. In these situations, you need something more immediate and accessible.
One of the speediest and most reliable ways to stamp out stress is to engage one or more of your sensessight, sound, taste, smell, touchor through movement. Since everyone is different, youll need to do some experimenting to discover which technique works best for youbut the payoff is huge. You can stay calm, productive, and focused when you know how to quickly relieve stress.
Social interaction is your bodys most evolved and surefire strategy for regulating the nervous system. Talking face-to-face with a relaxed and caring listener can help you quickly calm down and release tension. Although you cant always have a pal to lean on in the middle of a stressful situation, maintaining a network of close relationships is vital for your mental health. Between sensory-based stress relief and good listeners, youll have your bases covered.
Develop A Positive Self
The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren’t helpful. If you’re constantly thinking things like, “I don’t have time for this,” and “I can’t stand this,” you’ll stress yourself out.
It’s important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.
Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.
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Talk To Someone You Trust About How You’re Feeling
Just talking to someone about how youre feeling can take a weight off your shoulders. Make sure you trust the person, work out what you want to say to them, and then just go for it. If youre finding it tricky, weve got four more steps for talking to someone you trust here.
Further Health And Wellbeing Support
Within the university
- Counselling and Psychological Services – CAPS provides free, confidential professional counselling to currently enrolled students and staff. During business hours , you can contact CAPS .
- For mental health support and advice outside of business hours , you can contact the University’s Mental Health Crisis Support Service .
- SecondBite – the University is partnering with SecondBite, a local not-for-profit organisation, to deliver healthy and free meals to students.
Other phone or online counselling support services outside the university
- Lifeline – provides crisis counselling and suicide prevention services. Phone: 13 11 14 . Lifeline online chat.
- Suicide Call Back Service – provides online and phone counselling if you or someone you know is feeling suicidal. Phone: 1300 659 467. Suicide Call Back Service online chat.
General counselling and mental health support
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Lululemon The Reversible Mat
Yoga is a rock star for stress resiliency, stress reduction, for reasons that are obvious and maybe some that were still trying to tease out, explains Kulze. Its got the breathing, its got the stretching, its got the holding of these actual movements, which has this wonderful kind of tranquilizing effect on the body. And then beyond that, its the aerobic activity, particularly moderate to vigorous.
Do gentle stretches, a full workout or just give in to savasana with our favorite yoga mat of 2021.
Cut Out Things That Add To Your Stress
Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.
Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.
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How Can I Help Myself
Face your fear if you can
If you always avoid situations that scare you, you might stop doing things you want or need to do. You wont be able to test out whether the situation is always as bad as you expect, so you miss the chance to work out how to manage your fears and reduce your anxiety. Anxiety problems tend to increase if you get into this pattern. Exposing yourself to your fears can be an effective way of overcoming this anxiety.
Try to learn more about your fear or anxiety. Keep an anxiety diary or thought record to note down when it happens and what happens. You can try setting yourself small, achievable goals for facing your fears. You could carry with you a list of things that help at times when you are likely to be become frightened or anxious. This can be an effective way of addressing the underlying beliefs that are behind your anxiety.
Try to learn more about your fear or anxiety. Keep a record of when it happens and what happens.
Increase the amount of exercise you do. Exercise requires some concentration, and this can take your mind off your fear and anxiety.
Learning relaxation techniques can help you with the mental and physical feelings of fear. It can help just to drop your shoulders and breathe deeply. Or imagine yourself in a relaxing place. You could also try learning things like yoga, meditation, massage, or listen to the Mental Health Foundations wellbeing podcasts.
Avoid alcohol, or drink in moderation
Smoking Drinking And Drug Use And Stress
You might find that you smoke, drink alcohol or use recreational drugs to reduce stress. However, this often makes problems worse.28
Research shows that smoking may increase feelings of anxiety.29 Nicotine creates an immediate, temporary, sense of relaxation, which can then lead to withdrawal symptoms and cravings.
Similarly, you may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety. However, alcohol may make existing mental health problems worse. It can make you feel more anxious and depressed in the long run.30 It is important to know the recommended limits31 and drink responsibly.
Prescription drugs, such as tranquillisers and sleeping tablets, which may have been prescribed for very good reasons, can also cause mental and physical health problems if used for long periods of time.32 Street drugs, such as cannabis or ecstasy, are usually taken for recreational purposes. For some people, problems start as their bodies get used to repeated use of the drug. This leads to the need for increased doses to maintain the same effect.33
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Try Some Aerobic Activity
During periods of anxiety, your body is filled with adrenaline. Putting that adrenaline toward aerobic activity can be a great way to improve your anxiety. Exercise has numerous advantages for controlling your anxiety symptoms:
- Exercise burns away stress hormones that create anxiety symptoms.
- Exercise tires your muscles, reducing excess energy and tension.
- Exercise releases endorphins in your brain which can improve overall mood.
- Exercise is linked to healthier breathing.
- Exercise is a healthy distraction.
Aerobic activity, like light jogging or even fast walking, can be extremely effective at reducing the severity of your anxiety symptoms, as well as the anxiety itself.
How Can We Handle Stress In Healthy Ways
Stress serves an important purposeit enables us to respond quickly to threats and avoid danger. However, lengthy exposure to stress may lead to mental health difficulties or increased physical health problems. A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover.
There are several other methods you can use to relax or reduce stress, including:
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