How to Reduce Over Stress?

We all feel stress sometimes, and it is natural. When our life’s demands exceed our ability to meet them, we feel anxious, insecure and lose control over our mental/emotional state and physical activities sometimes and ended up being depressed, frustrated. This complex situation is identified as “stress.” Stress has many severe and detrimental effects on our daily life and can’t be mitigated permanently, but it can be appropriately managed. Immaculate management is the only way to survive through stress. 

The first step of this “stress-management” is not to afraid of it rather deal with it. For this, our initial task would be identifying the reasons associated with stress. After that following 15 points can be proved as an effective way to reduce stress.

Changes in eating habits: 

Research shows that foods directly relate to stress acceleration and reduction. Oily foods, fries, processed carbohydrates, junk foods, sugar, artificial sweeteners, alcohol, soda, and excessive caffeine are bad stress foods. They stimulate stress response in the body. So, we need to quit them immediately to reduce stress. On the contrary, there are some foods which help in stress reduction. Such as Almonds and pistachios, asparagus, avocado, banana, broccoli and spinach, fish, oatmeal, vitamin c, yogurt, and drink as much mineral water as possible. They are known as stress relief food. 

Exercise: 

Exercise plays the most crucial role in reducing stress. Several studies show that 150 minutes of moderate exercise (walking or swimming) or 75 minutes of heavy training (running and cycling) per week is a must for a healthy body. Exercise improves our blood circulation, good cholesterol production, hormonal flow, lower heart rate, and boosts our energy and immune system. It also facilitates the activities of endorphins which help to keep our mind calm and fight depression.

The Practice of relaxation techniques: 

Breathing techniques, yoga, and meditation are the three most frequently suggested and effective relaxation techniques. They increase our circulation and boost up positive energies of the body. Also, keep our mind clean and calm thus helps in relieves pain and stress.  

Reducing triggers: 

Some incidents act as triggering factors, but they can vary according to their situation and surroundings. When they were exposed to these factors, stress got triggered. For example 

• Being surrounded with lots of pressure 
• Sudden and significant changes in life
• Excessive worrying 
• Relation difficulties 
• the inability to accept the outcomes 
• Perfectionism
• Negative self-talk
• Unrealistic expectations 

The Practice of saying “NO”: 

Sometimes, saying “NO” needs a lot of courage. To get relief from stress, just Practice saying No to stress. Overthinking is one of the significant causes of stress. We need to overcome it first. When we will realize we may be overthinking, say No to this firmly. The situation or activities are involved in our stressful condition, and we need to say No to them. Also, try to find out the positive aspects of every situation that could be proved beneficial. So, always say No to negative thinking.

Set realistic goals and exercise: 

Setting a real purpose is essential. It keeps one motivated and focused. To be realistic symbolizes your goal, objectives, or perspective. What you want to do in the future, is specific and you are determined as well as are willing and most importantly you will be able to work them out. If one fails to set a realistic goal, they feel confused and get astray which eventually eats all their potentialities up; thus, they always remain under stress. 

Sell yourself to yourself: 

Whenever we get stressed, we become very vulnerable and become very intimidated. What can we do in this sort of situation? We can do remind ourselves about our strengths. It is very effective. Nobody knows our strength more than ourselves. We can calm ourselves down with our very own positive sides. This will convince us that we can face it, confront whatever the troubles are, and motivate us.

 

Biofeedback:  

It is a therapy for the improvement of mental and physical health. It is used as an alternative way of therapeutic approach. It rectifies our muscular and neurological problems. Therefore, reduce stress or anxiety-related pain and provides a calm environment in the body.

Write up your thoughts:  

In highly stressed conditions, we can help ourselves on our own. We can write down what situations/conditions are the reason for our stress, what we feel during this phase, and what we want to do. When we get a little bit fine or become stable, we can go through this writing and try to find a solution for it so that we can help ourselves cope with similar situations in the far future.

Talking with friends: 

Sharing is an excellent way to reduce stress. When we feel low, we can speak with our friends or any close family member about it. They can help us by giving suggestions or sometimes just sharing helps to release that stress from our body or mind.

 

Rest and sleep: 

Rest or sleep is essential for us. Proper sleep boost our energies and keep our body and mind calm and fresh. During sleep, our body gets adequate rest so all the organs will function at their optimum level. 

Take a break from regular life: 

Daily life could be very monotonous. Doing the same chores, living the same regular, routine life made our minds exhaustive and stressful. It is a very usual and common phenomenon. To mitigate this stressful condition, we should take a break from this regular life. Traveling is helpful in this regard. It relaxes and refreshes our body and mind.

 

Listening to relaxing music: 

Some soothing music is conducive. But if you are feeling sad, then avoid the sad song. Try to listen to some opposite kind of music which will switch your current condition.

 

Follow religious beliefs: 

Sometimes, following religious rituals, can be proved to appease, and it will keep your mind calm and help you lead a peaceful life. It also equips you with strength that will help you to fight your problems.

 

Counseling and Professional help: 

If the situation gets out of hand, we must see in a professional. A psychologist and psychiatrist could help you out in this worsening situation. Try to attend their counseling sessions regularly and follow their instructions.

Abdullah Ibna Hasan

Faculty of Veterinary Science

Bangladesh Agricultural University