How many of these top 10 stress management techniques can you fit into your daily routine?
Stress occurs all the time within our day-to-day lives. There are times though when stress can actually be good for us. It gives you the motivation to finish that project before it’s deadline, or jolts you into a productive and rewarding day. But then there is the bad stress that affects us. It comes with anxiety, physical reactions and the feeling like there is a permanent rain cloud hanging over your head.
If left unchecked, stress can slowly take over our bodies, affecting our health physically and mentally. It's important we pay attention to our bodies and listen to what it’s trying to tell us. With this in mind, let's look at 10 ways you can ease the stress on your life and take back control.
1. Avoid caffeine
Caffeine is great for that burst of energy in the morning with a cup of coffee, or for that needed adrenaline on that last assignment for work, but too much can do the opposite. Excessive amounts of caffeine in alcoholic or energy drinks may give you a blast of energy but it dissipates, and the more to take the less likely you can feel the energy. This means you drink more and more and you don't feel the satisfaction, and this can increase your stress levels.
Swap caffeine for water, herbal teas, or diluted natural fruit juices. These are healthier for you and keep you hydrated, this will help your body cope with stress better.
2. Exercise outside rather than inside
As quoted by the great Elle Woods “Exercise gives you endorphins. Endorphins make you happy”. Exercising is a great way to burn calories, keep yourself fit and feel good about yourself, but jumping right into extensive work out is not always the best route.
Going out for a half an hour stroll to your nearest park on a nice day at least twice a week has a better effect on your psyche than remaining indoors and staring at a screen as you work out on the treadmill. It’s far more fun and relaxing to dress up in your cutest outfit, listen to your favourite tunes and chill out on the way to the park. Take in the scenery around you, the trees, the sky, the animals and enjoy yourself. Adding this walk into your weekly routine will give you time to relax, exercise and help melt the stress away.
3. Write lists - organise your life
With so many things to be done and time feels to be running out, taking time to write it all down in neat organised lists can do wonders to your mood. Visualising all your tasks written down in order of most to least urgent relieves the pressure of yourself to remember everything all at once as if it were one big aching rock in your head.
Lists give you the satisfaction to tick them off, one by one at your own pace. When you get into the habit of writing lists you realise that they’re not only good for work but all daily errands of your life. Write a list of all the shows you want to watch, or all the birthdays you can never remember. Lists don’t need to look boring either, go crazy with multicoloured pens, stickers and doodles, usually the list writing ends up becoming the most fun part!
4. Do nothing and have some 'me time'
Stress is caused by overworking, or the worry of not working enough. But you don’t need to fill your time with tasks, activities, and errands to feel productive. Taking some time to yourself, whether that be an hour or or day relaxes your mind and body and gives you the break you need. You don’t need to spend your day off doing home repairs and cleaning out the loft either. It’s fine to sit back, relax, and do nothing every once in a while. Don’t worry over the fact that you’re not doing anything, either. Enjoy it!
5. Find some new hobbies
Find time to do the hobbies you love. Read a book, paint a picture, make some jewellery, build a model pirate ship, or doodle. Set aside some time each day to do something that brings you joy and don’t feel like you’re wasting time. The hour or so you take for yourself reduces your stress by not worrying. It doesn’t matter if it’s as simple as watching cat videos, building a tower of playing cards or making a fort out of your bedsheets.
6. Eat healthy meals
Our love for food dictates our mood throughout the whole day. It’s easy when we’re bog down in working to have something on the side to nibble throughout the day, or when finishing our work we reward ourselves with the final slice of lemon cake. Food, alcohol and caffeine may temporarily relieve stress but it does have negative health impacts which can make our stress worse.
A healthier body copes better with stress. You can add more fruits, vegetables and water into your diet and avoid processed food, sugar. If you particularly favour savoury food, try dried vegetable crisps instead or nuts. Or if you like the sweet and sugary, try dark chocolate or banana based cakes.
Don’t let yourself think that a healthy diet means eliminating all the salty, sugary and fried foods which we all know taste really good. Have them spread out through the week with time in between, or on special occasions.
7. Seek out social support, spend enough time with those you enjoy
Stress can often make us feel isolated, both emotionally and physically. It’s easy to close up and forget to talk to the people who care about you. Taking time to talk face to face with another person releases hormones that reduce stress. Lean on the people who love and support you with a cup of tea and home baked goods, and you’ll finish the conversation feeling a lot lighter and happier.
8. Sleep more
Sleeping is so important for our health. It’s our time to rest, rejuvenate, and without it you’re running on an empty tank. With less than seven to eight hours of sleep, your body won’t handle stress as well as it could. If stress keeps you up at night, try to make a sleep schedule. Go to bed earlier in the day and set your alarm accordingly to help your body adapt to a new sleep cycle. If you need extra hours, take them to make up for your lost z’s.
9. Maintain a positive outlook
Saying “Just think positively” is not as easy as it sounds, and it’s a little irritating to hear it time and time again. However, it is easy to fall into the habit of always looking at things negatively, wondering what will happen if it does not work out, and how easily you can fail. It’s like training your brain to reverse your thinking. Take a moment not to wonder how things will go wrong, but what will happen if things go right. It’s surprising how much a positive attitude can change your outlook onto the future. Striving to think positively helps you maintain a good mood, which reduces stress and worry.
10. See a councillor, therapist or coach
Sometimes stress can be too much to handle on your own. If this is so, seek out a professional if you find stress begins to interfere or take over your life. Council, therapists and life coaches are there to adi you with your mental health, and it can be comforting to talk to someone outside your usual life, with professional, medical advice. Don’t be afraid to schedule an appointment, it’s what they’re there for.
If you’re interested in finding out more about stress management and techniques to cope, here are a few compelling books that might be helpful.
10% Happier by Dan Harris
Burnout: The secret to unlocking the stress cycle by Emily Nagoski PhD, Amelia Nagoski DMA
Why Zebras don’t get ulcers by Robert Sapolsky
Prishant is a creative writer and storyteller, graduated in Creative Writing and English Literature based in London UK. She is passionate about LGBT issues, film, TV and fashion. When she is not writing, you can find her collecting notebooks too perfect to use, watching horror movies and discovering random historical facts for fun. She also has two cats who rule her life.
