Stress Management (Pt 2)

By Ella Samuel

Continuing on our previous topic on stress management, here are a few more tips on how to reduce the impact caused by stress to help improve your physical and mental well-being.

1. Get moving: Physical activity is a huge stress reliever and you don’t have to be an athlete or spend hours in a gym to experience the benefits. 30 minutes exercise is okay to build up your fitness level gradually.
Put on some music and dance around.
Take a walk.
cycle to the grocery store.
Use the stairs at home or work rather than an elevator.
Deal with stress with mindful rhythmic exercise
Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics.
While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompany overwhelming stress.

2. Connect to others
There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. Make it a point to connect regularly and in person with family and friends. Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Click HERE to read STRESS MANAGEMENT (pT 1)

Tips for building relationships
Reach out to a colleague at work.
Help someone else by volunteering.
Have lunch or coffee with a friend.
Ask a loved one to check in with you regularly.
Call or email an old friend.
Go for a walk with a workout buddy.
Schedule a weekly dinner date.
Meet new people by taking a class or joining a club.
Join a support group—either in-person or via an online therapy platform.

3. Make time for fun and relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.
Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in several ways.

4. Manage your time better
Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep.
Don’t over-commit yourself.
Prioritize tasks.
Break projects into small steps.
Delegate responsibility. You don’t have to do it all yourself, whether at home, school or on the job.

5. Maintain healthy lifestyle balance
In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress, such as; healthy dieting,  getting enough sleep and abstinence from alcohol, cigarettes, and drugs.

6. Learn to relieve stress at the moment
The fastest way to reduce stress is by taking a deep breath and using your senses. What you see, hear, taste, and touch or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus on yourself.