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”:
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.
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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:
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
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