For something that affects over 10 million of the population every minute of everyday, the term “stress” is a fairly recent discovery. It wasn’t until the late 1950s that the endocrinologist Hans Selye first identified and documented stress.
Stress doesn’t just affect you mentally, it also manifests physically. When you’re stressed your head may start to hurt or you may feel nauseous or dizzy or just overwhelmed. Stress majorly impacts your life, so it’s important to know how to manage it, as well. A stressful situation can arise anytime, at home, with family or in the workplace, and having a plan that helps you deal with stress is always a good idea.
TABIIB has compiled a few tips (supported by doctors) that may help you combat daily stress and anxiety:
1) Try To Get Some Regular Exercise
It might seem a bit contradictory but putting your body through physical stress can help relieve mental stress. Exercising regularly can help ease your anxiety and stress responses. Exercise lowers your body’s cortisol levels–also known as stress responders–and increases endorphins that act as mood boosters and natural painkillers.
If you’re stressed at work, even taking a small walk of 10-15 minutes can help you clear your mind and reduce anxiety.
2) Try Breathing Exercises
“Take a deep breath” isn’t just a cliche phrase-it helps reduce stress levels significantly. For many, breathing deeply can be a spiritual, meditative exercise. Deep breathing works because it helps oxygenate your blood and centre your mind. Breathing deeply a few times can help reduce your stress.
3) Write Problems Down
If there’s a specific problem that is the cause of your stress, then it might be helpful to write it down and list out all the possible solutions, and pick the best one. Listing things down works as a reminder that you have several possible options and this helps reduce the anxiety.
4) Take A Break
In these current times, it’s hard not to feel overwhelmed. Give yourself a break to mentally recharge and rejuvenate. Take part in some stress-busting activities such as arts and crafts, listen to music, or just call a friend. Even talking about things that are causing you stress can put things in perspective. Taking time for yourself is an important part of both preventing and managing stress.
5) Avoid Procrastination
It bears saying: putting off tasks for the future may give a momentary sense of relief, but you’re only making it worse for your future self. It’s human nature to avoid unpleasant tasks or situations, but it helps to address it early before it turns into a crisis. Procrastination can leave you scrambling to finish tasks and that can cause undue stress. Prioritize what needs to be done, and give yourself a deadline to stick to. A concrete sense of commitment can help you focus on the task at hand.
6) Manage Your Time
This is an addendum to the previous point of avoiding procrastination. Time management is a crucial part of stress management. Make a list of all things you need to do in order of priority. Figure out what needs to be done immediately and urgently, and what can be delegated to others. By approaching time management this way, you can break your work down into smaller, manageable tasks. This also gives you a good indication of approximate time that you can spend on each task.
7) Practice Mindfulness
Most of the tips suggested provide immediate relief from the stressful situation. However, there are also many healthy lifestyle changes that can help in the long run. The concept of being mindful is to teach you to be present in the moment. It can help combat the anxiety-inducing effects of overthinking and negative thinking.
Although stress is an unavoidable part of life, it doesn’t have to dictate or damage your mental health. The good news is, stress can be managed and there are many simple ways to reduce the pressure or anxiety you feel. If you want a medical opinion regarding your mental health and stress, consult a doctor on TABIIB. You can also book an online appointment and have your queries answered.