When you’re feeling stressed, these strategies will help you cope up..
- Take a time-out – Practice yoga, listen to music. Stepping back from the problem helps clear your head.
- Eat well-balanced meals – Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
- Limit alcohol and caffeine – Trigger panic attacks.
- Get enough sleep – When stressed, your body needs additional rest & peaceful sleep.
- Exercise daily – To maintain your health.
- Welcome humour – A good laugh goes a long way.
- Maintain a positive attitude – Replace negative thoughts with positive ones.
- Talk to someone – Tell friends and family you’re feeling overwhelmed.
Detailed Note on Stress & Anxiety –
1. Avoid Alcohol and Nicotine
Avoid, or at least reduce, your consumption of nicotine and any drinks containing caffeine and alcohol. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it.
Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities. Therefore using alcohol as a way to alleviate stress is not ultimately helpful.
2. Give way to Physical Activity
Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.
These are the “fight or flight” hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat. However, stress in the modern age is rarely remedied by a fight or flight response, and so physical exercise can be used as a surrogate to metabolize the excessive stress hormones and restore your body and mind to a calmer & more relaxed state.
3. Get Extra Sleep
A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep.
Rather than relying on medication, your aim should be to increase your relaxation before going to sleep. Make sure that your bedroom is a tranquil oasis with no reminders of the things that cause you stress. Avoid caffeine during the evening, as well as excessive alcohol if you know that this leads to disturbed sleep. Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down. Try taking a warm bath & tire your eyes and help you forget about the things that worry you.
4. Talk to Someone
Just talking to someone about how you feel can be helpful. Talking can work by either distracting you from your stressful thoughts or releasing some of the built-up tension by discussing it.
5. Manage Your Time
At times, we all feel overburdened by our ‘To Do’ list and this is a common cause of stress. Accept that you can not do everything at once and start to prioritize your tasks.
Make a list of all the things that you need to do and list them in order of genuine priority. Note what tasks you need to do personally and what can be delegated to others to do. Record which tasks need to be done immediately, in the next week, in the next month, or when time allows.
6. Learn to Say ‘No’
A common cause of stress is having too much to do and too little time in which to do it. And yet in this situation, many people will still agree to take on additional responsibility. Learning to say “No” to additional or unimportant requests will help to reduce your level of stress, and may also help you develop more self-confidence.