Constant stress can lead to physical problems and mental disorders, but there are several easy ways to prevent stress. Begin using these methods to avoid feeling overwhelmed by the stressful events that occur in your life.
Engage in Physical Activity
Not only can exercise maintain your weight, but also, it can relieve your stress. Rather than taking medications to reduce your anxiousness, find a physical activity that you enjoy. Experts recommend exercising at least three times a week, but if you want to eliminate the stress from work or school, then find a physical activity such as bicycling or jogging that you can enjoy each day.
At Active-Rest I offer daily 60 minute work outs every Monday to Friday morning but also have lots of other content on my site including over 200 Exercise Videos that you can take away and utilise in your own workouts.
Staying active can also include just keeping busy with day to day tasks. Tasks around the house or washing the car.
The very meaning of my company, Active-Rest, is about staying active all the time. Even at rest when we are relaxing we can stay active. We should enjoy these periods when we can maybe go for a walk/hike and get away from the hustle and bustle of everyday life.
This can be especially powerful when we start to link this time with increased mindfulness. We will talk more about this soon.
Learn Specialized Breathing Techniques
If you are having a stressful day, then you can practice specialized breathing techniques anywhere to eliminate your anxious thoughts. One of the breathing techniques that you will find useful is taking a deep breath to fill your lungs and releasing the air slowly as you count to 20. While you are performing this breathing technique, you will notice that your blood pressure declines and your racing thoughts stop.
There are so many different breathing techniques that are so easy and simple to utilise anywhere when you are having anxious thoughts. Trying out a few different ones and having just one or two ready to go whenever you need it can be very useful.
We will discuss breathing techniques in more detail soon but for now one which I use is the 4-7-8 technique. This is simply breathing in for 4 seconds. Hold for 7 seconds. Exhale for 8 seconds and repeat. This can be very calming and relaxing.
Including mindfulness during our breathing can greatly enhance our ability to de-stress and calm an anxious mind.
Consuming a Healthy Diet Each Day
When you consume a healthy diet, it is easier to cope with feelings of stress. A nutritious diet includes a lot of fruits and vegetables along with whole-grain foods, dairy products and lean protein. You should avoid eating sugar or refined flour, and it is also a good idea to moderate your consumption of caffeine.
In addition, drink several glasses of water each day to remain hydrated.
There is so much we could talk about around Nutrition and striving for that perfect diet. The basics are attempting to eat according to the Eat Well Guide below but I cannot stress enough just how important nutrition is when it comes to your mental health and general well-being. We will discuss this a lot more in articles coming up.
Socialize with Family and Friends
By socializing each day, you can reduce your stress levels. You might think that the time spent with your friends and family is wasted, but it is important for your brain and body. When you are socializing, your brain releases serotonin to improve your overall mood, and when you have a happier mood, your stress is reduced.
Okay granted at this exact moment in time Socialising is difficult if not impossible. Using Zoom or other online functions to chat simply are not the same. I think this time has proven to people just how important social interaction is. We miss that hug with a friend or just relaxing amongst familiar faces and talking about general life.
I had a close friend last week say that what he misses the most is being away with mates and just doing the things we have always taken for granted. Sharing a meal, a bottle of wine, a chat. Having a laugh and being stupid.
We will soon be back doing this and hopefully everyone will remember what is was like when we couldn’t so we appreciate these times more. Being mindful when we are back to doing this will be so important so we don’t just take our freedom for granted.
Expose Your Skin to Sunlight
If you are inside a building all of the time, then you aren’t getting enough sunlight exposure. Scientists recommend exposing your skin to sunlight for 20 minutes each day to increase your body’s vitamin D levels. With more vitamin D in your body, you are able to cope with stress along with having additional physical energy and mental alertness.
Sunlight is like the key to happiness…well almost. We have been treated in recent weeks to glorious weather and it has helped during this time or self-isolation tremendously. If you are feeling a little stressed or anxious getting outside and into the fresh air and sunshine can make a massive difference to your mood.
Mix this in with some Gratitude or Loving Kindness Mindfulness Meditation and you could literally feel your stresses drift away. More on this soon.
Increase Your Mindfulness with Meditation
With daily meditation, you can increase your mindfulness. Today, many individuals aren’t living in the moment because they are thinking about yesterday or tomorrow instead. When you practice meditation each day, it helps you to focus on today by clearing the troubling thoughts from your mind.
I have used Mindfulness and Meditation for years now and I literally couldn’t be without it. Meditation can transform your life. It can help you with improved sleep, feel more connected and joyful or help soothe an anxious. mind. Meditation teaches us how to wake up, pay attention and become present.
I will be talking a lot about this in articles to come and look forward to passing on what I have learnt and experienced so far.
Stress and anxiety has a way of getting under your skin and taking over your day to day life. It is one of those things that just suddenly turns up like an uninvited guest at your party and can ruin your day or evening.
All of the above elements are ways of dealing with this stress or anxiety. They can offer long term help and short term comfort depending on how they are utilised. One of the important things to remember though is that, a bit like training, it takes practice and consistency to get results. You can’t just eat better for one day or try and be more mindful for an afternoon and expect miraculous results.
It will take time, dedication and practice to see long term results but they will come.