Introduction
Stress: the lowdown on the beast of the 21st century. From daily use of technology to pressure from deadlines and constantly shifting social context. Like any other feeling that is natural, stress can be dangerous to our body and mind if not well dealt with. The survey conducted by the American Psychological Association show that about 19 percent of people mentioned that their stress has risen in the past year. Therefore to minimize what has been posited as possible causes of stress in ones life it becomes necessary to consider and try to find ways and means of managing stress. In this article, you will read about six practical stress management strategies that can boost your quality of life dramatically.
1. Mindfulness Meditation
Mindfulness meditation is very useful as a stress management process is focusing mind on the present moment without any criticism. It allows for ease and mental focus in cognizant experience of the processing of thoughts and emotions and not the thought and emotions themselves. Research has linked mindfulness meditation to decrease stress level, lower blood pressure and enhanced immunization. For instance, you can dedicate only five to ten minutes each day to practice mindfulness meditation. Sit comfortably and make sure there’s no distractions, when ready, either take a deep breath, or simply try to feel every part of your body. Whatever thoughts that may cross your mind, kindly let your mind return to the breath, and be therefore, present.
2. Exercise
Exercise is closely related to stress reduction arming. Stress causes illness in several ways, but exercise can do a lot to counter it’s effects on your body. In a work at the Journal of Sport and Exercise Psychology it was found that exercise treatment could decrease stress as effectively as medication. Strive to do at least 30 minutes of moderate activity like fast walking, cycling, swimming and other forms of exercise, at least, five times a week. This way you will be able to cope with stress because exercise has known effects of reducing tension, improving your sleep and your mood.
3. Deep Breathing
Thus, there exists definitely a rich idea about stress management by using a simple technique called deep breathing which can be practiced at any place at anytime. This is a simple technique, it is simply about controlled intake of deep breaths to control the mind and the body. This is because deep breathing triggers a message in the body instructing it to relax, and it is very effective in moments which one feels harassed or stressed. Take a deep breath through your nose and try to inflate your belly rather than chest with the air you take in. Close your mouth and take a deep breath and then let out the breath slowly in the next few seconds. Do this for several times for about several minutes, simply watching your breath, and letting your body ease.
4. Practice Good Sleep Hygiene
Good sleep hygiene is important because stress management involves it. Getting enough sleep not only reaps other health benefits but also reduces ones susceptibility to stress. keep the same bed time. People ideally should sleep for 7 to 8 hours per night. To sleep through the music or the warm bath before you go to bed, you have to establish a more precise ritual. Sleep in the right environment with comfortable, clean and dry mattress, but the temperature should be a little low with little or no noise.
5. Healthy Eating Habits
Stress can also be very well managed through adherence to a proper diet and nutrition. A healthy diet which is packed with vitamins, minerals and antioxidants can somehow minimize amounts of stress in your body. Cut on the processed foods, refined sugar and excessive caffeine because foods that trigger stress and anxiety. But this should be about focusing on regular natural foods like fruits, vegetables, lean meats, and whole grains. On the other hand, consuming right amount of water in the course of the day will also go with your body being well hydrated, and at the same time maintain good health.
6. Connect with others
To cope with stress, members of families and friends have to spend time with each other. As a result, social relations offer an opportunity for mutual succor, fellowship, comradeship, indicated by lower perception of stress and loneliness. Visit friends or relatives, join clubs or cooperative groups or join associations or volunteer for an organization or cause you support at a regular period of time. It helps release some stress and pressure of daily living as well, talking to a friend or family member can also.
Conclusion
Stress happens we all know that but with the right stress reducing strategies used often enough your equilibrium will be maintained. So, the most effective techniques to decrease your stress level and improve quality of life could be exercise, Deep breathing, mindfulness meditation, controlled sleep and diet as well as friendly interaction. It is as good to know that reducing stress is a lifelong endeavor and it is all about continuity. Integrate these procedures into your everyday practice and thus you will experience more easygoing and healthy life.
