Stress is one of the biggest problems facing the world at the moment, especially in the West where more people complain about almost everything, every day. It is believed that stress has over 50 side effects that can have serious impacts on people's health, day-to-day activities as well as overall physical and psychological well-being.
As we spend long hours working, getting more engaged in social activities, caring for all our family members, meeting our daily duties and becoming busier and busier attending to one thing or the other, it becomes very difficult for us to figure out how to get rid of stress.
As a result, many people are forced to live with it for several weeks, which consequently affects their proficiency and effectiveness at work, in the home, and other places. It could even get to a stage where individuals would find it challenging to keep their focus on anything.
If you're struck by a heavy load of stress, you'll probably have a feeling of its weight in every area of your life. Stress is a common thing. A lot of people encounter it in diverse stages of their lives, especially in adulthood. However, it can be exhausting if it's severe and persistent. Nevertheless, the good news is that it isn't only common, it is controllable.
By taking the right steps, you can easily get rid of stress and return to living a happy, healthy life. In this article, we will highlight some cost-free and self-executable ways by which you can overcome stress and keep your body in the best condition, physically and psychologically. They are as follows.
#1. Take a break and sort your life out
When you are disturbed by stress, there's always the feeling to get a rush at it to solve the problem and return to living normally. But, the first and the most important thing to do when you are addressing the stress problem is to take a chill pill and approach the situation calmly.
Take time to figure out all the moving parts of your life. Identify the things, attitudes, and relationships that produce more distraction than nourishment and prune them down. Attempting to do it all at once could land you in bigger stress, hence, it is advisable that you set out just five to 10 minutes every day to figure out the irrelevant things causing you heartache and address them appropriately.
#2. Breathe deeply
It has been revealed that extreme feelings of stress or anxiety often make us take short and shallow breaths which hinders our brain from getting the necessary oxygen to think critically and rationally. But, if we manage to force ourselves to be calm and focus on taking slower, deeper breaths it improves our situations almost instantly and we begin to feel better instantly.
If the stress is so acute that slowing down to breathe for a minute feels too difficult, make sure you force yourself to count to ten, and try to do it slowly. When we focus on numbers, it takes our concentration away from the circumstances we cannot control. Breathing helps to reduce anxiety and brings us back to shape.
#3. Avoid taking Alcohol, Caffeine, and Nicotine
Observations have shown that many people turn to consume nicotine and drinks that contain caffeine and alcohol to deal with stress. However, this isn't an advisable practice and it often creates more problems for the individuals taking such action as a means of countering the effects of stress.
Caffeine and nicotine are stimulants. They will only increase your stress level instead of reducing it. Alcohol, on the other hand, is a depressant when consumed in large volumes, but acts as a stimulant in smaller volumes. Therefore, drinking isn't a safe way to deal with stress. Rather than taking it, choose to drink water, herbal teas, and natural fruit juices. Make sure you keep yourself hydrated always as it helps to reduce the effects of stress.
#4. Exercise your body
Exercising your body is one of the most effective ways to get over the effects of stress but not many are aware of this. Exercise helps to keep your blood pumping accurately, which in return, increases heart rate and lowers blood pressure. It also makes the brain to release natural endorphins, which help to decrease the level of stress in the body.
There are many types of exercise that you can involve in. You only need to find the one that suits you. Jogging on the road, playing football on the pitch, or swimming in a pool are common ways by which people exercise their bodies. You could also consider games like tennis, basketball, practising long jumps, among others.
#5. Get more rest
A lot of people need to be told that the lack of rest is one of the basic causes of stress. Many are too committed to their jobs and other activities that they don't create enough time to get adequate rest. This, in turn, allows stress to build up in their bodies. If it continues, also makes the stress to become severe and difficult to handle.
The best form of rest is sleep. Your cortisol levels balance if you get enough sleep and that makes you feel more capable to handle daily tasks. When you fail to get enough sleep at night, make sure you create some time to rest during the day. That additional rest could be all your body needs to return to shape.
#6. Regulate your diet
Eating good food is another way in which we can overcome stress. There are some nutrients that can provide our bodies with stress-fighting fuel that will help us recover on time and get back to our normal lives.
It is advised that we should add Omega-3 fatty acids and green tea to our diets. We may also consider taking dietary supplements, such as lemon balm, kava-kava, and Valerian root to reduce the stress levels of our bodies. Adding good diets to the practices we mentioned earlier will help tremendously in dealing with stress positively.