If you can achieve a good balance in your lifestyle you could find your stress levels dropping. Having a good work-life balance is very important for lowering your stress and achieving your best. Neglecting friendships will only make you more stressed in the long-term.
There are a wide-range of possibilities to suit all ages and all fitness conditions, so don’t think it is only for the young and athletic. [4] X Research source Look up a course near you and speak to the instructor about the different options before signing up.
Adults should try to include 150 minutes of moderate-intensity exercise a week into their schedule. [6] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source After a long day of work, just a short walk can help you to feel better and put the stress of the day behind you. Be creative about the activity you do. You don’t have to just run around in circles or swim laps. Often getting involved in team sports can be a more fun way to exercise.
Signs of stress include raised heart rate and sweating, as well as tightness in muscles, headaches, fatigue and shortness of breath. [8] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source If you feel these signs think about what has caused this reaction.
As well as the obvious negative events, positive things in your life like getting married or buying a house can trigger stress. [11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Once you have identified these, map them out on paper so you can visualize your stress points. You might like to separate them out into short-term and long-term factors.
You can tackle this by cutting down on your commitments and deciding which you really want to give time to. You can rank them according to importance. [13] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Look through your schedule and mark ones that you can step back from in order to give yourself more time to relax and have fun.
Plan out your time, but keep some flexibility. Having a time plan that is too rigid can heighten your stress. Leaving empty spaces in your schedule will give an opportunity to relax. Even half an hour or your own in the evening can help. [15] X Research source
Just venting about things that are stressful can ease the pressure. If you think it could be helpful to talk to a professional, consider contacting a qualified counsellor or therapist. Sometimes it’s easier to talk to a stranger. [17] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Have a balanced diet that includes the food groups from the FDA food plate. [22] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Taking the time to cook a delicious healthy meal in the evening can be a good way to de-stress at the end of a tough day.
Establishing and sticking to a daily sleep schedule. Doing something relaxing before bed, such as reading or breathing exercises. Turning off your electronic devices. Sleeping in a comfortable environment. Avoiding alcohol and caffeine, which can disrupt sleep.
One unit of alcohol equals approximately a 25 milliliters (0. 85 fl oz) measure of spirits (ABV 40%), a third of a pint of beer (ABV 5 to 6%), or half a standard (175ml) glass of wine (ABV 12%). You can download digital tools to help you keep track of how many units you consume. If you feel like alcohol is becoming a problem you should speak to your doctor.
Smokers are more likely to develop depression or anxiety disorder over time. Cutting down will improve your mood in the long-term. [26] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source It will also save you a lot of money which can help lower financial stresses. If you stop smoking ten cigarettes a day you will save around £1000 a year. [27] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
As thoughts pop into you head, try to return your mind’s focus to your steady breathing. Alternatively, focus on an object you have placed in front of you, or you could try to visualise something calming, like a gentle sea. You might find it hard at first but you will improve the more you practice meditation.
Breathe out through your mouth, slowly counting to five again. Repeat this with a regular and controlled rhythm. Breathe without pausing or holding your breathe, and keep doing this until you feel calm and relaxed. Try to do this for three to five minutes, two or three times daily. [30] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Begin by pushing together your eyebrows, as if you were frowning, hold for a few seconds and then release. Next move onto the neck by gently tilting the head forward, with your chin down towards your chest, holding for a few seconds, before lifting your head back up. Pull your shoulders up towards your ears, hold there, then relax them. For your chest, breathe slowly and deeply into your diaphragm then breathe out slowly. Allow your belly to deflate as the air is exhaled. Then stretch your arms away from your body, reaching forward and holding, before relaxing. With your legs stretched out, push your toes away from your body, pull them back towards your body, and then relax. Finally stretch your wrists by pulling your hand up towards you, stretching the fingers and thumbs and holding before relaxing. [32] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
