Stress is just one of those things we all must deal with. And unfortunately, it usually occurs every day. Whether it be stress at work, in your personal life, or financially. The important part is to know what you can do to reduce your stress.
Stress can take a huge toll on your mind and body if it is not dealt with. What people fail to realize is that there are many simple ways to reduce stress.
And these simple tips can make unbelievable changes in your life and with your happiness.
We are going to go defining both stress and stressors, as well as what stress does to your health. I will explain how stress and anxiety are linked. You will know the symptoms of stress and finally 20 of the best tips to reduce your stress.
Defining stress is relatively simple. Stress is a state of mental or emotional strain, which results from demanding circumstances.
Think for a second when you have had a really tight deadline at work. Or a time when you had a list of things you had get done, but you were sick and really couldn’t get it done.
That is what stress feels like.
Multiple competing demands placed on you.
Some situations are more stressful than others, but it is how you handle those situations that truly matters. Shortly we will get into the symptoms of stress and tips on how to handle it.
A stressor can be defined as something that causes a state of tension for you. It is something that triggers your stress.
Maybe it is when a certain bill comes in the mail so you know you will be tight on money for a while. Or it could even be a look your boss gets when you are going to be stuck doing something.
Knowing what stressors you have can really help you manage them properly. And figuring out what they are is actually pretty easy.
You just need to make yourself aware. When you start feeling stressed, look at why you are stressed and what caused it.
Write them down and see if there is a pattern. Once you identify the pattern, you can know that you are going to start feeling the pressure and can manage it way faster.
Stress and Anxiety
Stress and anxiety are connected, which is an important aspect to know because you can help reduce your anxiety by reducing your stress.
Anxiety is the feeling of fear or uneasiness and it interferes with your daily life.
People can be diagnosed with an anxiety disorder and it is actually the most common type of mental disorder, affecting more that 25 million Americans.
You might be asking yourself where stress fits into this equation. Well, stress affects you mentally causing you to feel nervous and anxious.
In short, anxiety can be triggered by stress.
What Stress Does to Your Health
By not managing your stress, you can end up with many concerning health issues. Stress weakens your mind and body, opening you up to these types of conditions:
High blood pressure
Suppress immune system
These are just a few health-related problems that can occur from chronic stress, but they are serious.
They can become debilitating and greatly affect your life. So, why not learn what you can do to prevent them from even happening in the first place?
Symptoms of Stress
Knowing what the symptoms of stress look like can also help you to determine when you might be feeling it.
Again, these things are important because if you know when you are feeling the pressure, you can have a better handle on reducing it. And reducing your stress is the key to this entire post.
So, some common signs you might see if you are becoming stressed out are:
Inability to concentrate
Now it goes without saying that all of these symptoms of stress are not good. But just by looking at the list, you can see that with many of these signs, once you fall into them it can be very difficult to pull yourself out of them.
For example, if you have ever had depression, even mild depression. Once you get depressed, it can be so hard to make yourself feel better.
But, the symptoms of stress and your stress itself can be managed. Which is what we will discuss next.
Tips to Reduce Stress
Finally, we are to the entire reason of this post. Tips to reduce your stress. And not just any tips, but the best tips.
I did a lot of research for this post because I feel that it is vital to your health and happiness to be able to reduce and manage your stress.
I feel it is so important I have written a post on stress before, How to Manage Stress. It is a great quick read with some of the same information, but here I wanted to focus on the best tips to reduce your stress and the symptoms of stress.
So, let’s get to it!
This is a great way to help your overall health. Exercise lowers stress hormones and releases endorphins, which make you feel better.
If you are looking for a great workout that won’t take much time, read Beginner HIIT Workout to Help You Slim Down.
If you drink a lot of caffeine in a day, you might want to consider cutting back. Caffeine increases your cortisol levels so cutting back can improve your mood. The FDA (Food and Drug Administration) say that 600mg is too much caffeine, so keep it closer to the 400mg range.
Writing is a simple way to reduce your stress or any symptoms of stress. Writing your feelings out can help you get certain things off your chest.
It can also help you learn about other things that you might not have realized are bothering you.
Get Enough Sleep
Sleep is your bodies way to re-energize and recoup. Make sure to get 7-8 hours of sleep a night.
If you have trouble sleeping, exercise can improve sleep as well as meditation.
Family and Friends
Make time to spend with family and friends. It has been shown that those who spend more time with family have less stress. They do not have to feel guilty for not making time for them.
Plus, being surrounded by people who love and support you can really help turn your mood around.
Certain supplements can help to reduce stress. Some examples are Omega-3 fatty acid, green tea, and vitamin D.
Healthy amounts of each have been shown to improve mental health and which can reduce your stress.
This is a great way to keep your body healthy while also releasing endorphins, which are natural hormones that help you feel happy. Yoga can also release tension in your body, a symptom of stress.
To learn more about yoga, read Improve Your Health & Fitness with Yoga.
Meditation is an excellent way to help you clear your mind and relax. By doing this, you will be able to more clearly think through any issues. This can assist in reducing stress.
for more information on meditation, check out my post Meditation: How to Up Your Health & Fitness Game.
Learning to say no can be very important to reducing stress for many people. By always agreeing to obligations for others, you cause yourself to juggle more. This build up can creates stress. It also leaves you no time for any self-care.
If you do not know what self-care is, you should take a moment to read The Importance of Self-Care and How to Practice It. It is a vital aspect of your well-being.
Procrastination contributes to large amounts of stress and anxiety. When you have to do things last minute all the time, you feel more pressure.
By learning to not procrastinate, you can alleviate that pressure and reduce your stress.
Mindfulness is a mental state that helps you to focus on the present moment and acknowledge and accept your feelings.
This can teach you to combat your negative thinking. Keep in mind that negative thinking contributes to stress.
When researching for this post, I found this to be one of the weirdest natural ways you can reduce stress. However, I found it on many credible sites.
Chewing gum believe it or not, reduces your cortisol levels, which in turn helps reduce your stress.
I actually keep a pack of gum at work so I can test this out on stressful days. So far, I have found it to work.
Listen to Music
Jamming to some tunes might be just what you need to lower that stress level. Music can have a huge impact on you and your mood.
It can help you to relax and feel soothed. And when we are able to relax, stress melts away.
Laughing is something we could all use more of. It turns your mood around and helps put your mind in a more positive state.
It releases endorphins, which are a feel-good chemical, and reduces stress hormones. So, find a reason to laugh more.
Hugging, cuddling, kissing, and sex can all relieve stress. Positive physical contact can release oxytocin and lower your blood pressure. Oxytocin can produce anti-stress like effects on your body.
So, don’t let that stress headache stop you. Odds are, you will actually feel better.
This can go along with meditation where you would focus on breathing. You do not even need to be meditating to stop and take a few deep breaths to help compose yourself.
It can help during very stressful periods when you are limited on what tips you can use and on time.
If you do have time however, abdominal breathing for 20 minutes a day can significantly reduce symptoms of stress, stress and anxiety.
Don’t be afraid of this tip if you are not an artistic person. You do not have to be in order for this to be helpful. Creating art can be an outlet for you.
Surprisingly, it may help you to see feelings that have been lurking in your subconscious. This is a benefit for people feeling very stressed and anxious, but not really sure why.
Play with a Pet
This is a win-win for you and your pet. Playing with a pet can increase your oxytocin levels and relax you.
If you have a pet, take a moment and think about how you feel when you play with your pet. This tips really does work.
I have a cat and I know she helps reduce my stress or any symptoms of stress I might be feeling. From making me laugh when I play with her, to making me feel content when I pet her, and she purrs.
Walking has many great health benefits, one being stress reduction. This gives you the opportunity to clear your mind and boost your endorphins.
This is also and excellent tip to pair with spending time with family or friends. Take a walk with someone you love and help reduce that stress even more.
To learn more about the benefits of walking, check out Healthy Benefits for You From Walking Daily.
Take a Break
Never be afraid to take some time for yourself. A break can allow you to take your mind off of what is troubling you and let you compose yourself. That relaxation can reduce your tension and overall stress.
This again circles back to self-care. It is vital to your mental, physical, and emotional well being, so make time for it.
Reduce Your Stress
This post covered a lot of information, but it is information that you need to keep in mind to best manage your stress.
We defined stress, so you know that it is a state of mental or emotional strain, which results from demanding circumstances.
We also defined stressor, which is something that causes a state of tension for you. This helps you to understand what it is, so you know how to deal with it.
Stress and anxiety are also connected and by reducing your stress you can reduce your anxiety. And with anxiety being the most common mental disorder, this is vital knowledge.
By reading this post you should now know what how stress affects your health and what the symptoms of stress look like. From digestion issues, high blood pressure, and headaches, to mood swings, trouble concentrating, and depression.
Again, this is vital because when you know you are becoming stressed, you have a better chance and quickly alleviating it.
And we went over 20 of the best tips to help you reduce your stress. Keep in mind this covered everything from exercise, meditation, yoga, and walking, to spending time with family, playing with a pet, and taking time for yourself.
Keep these tips handy and try them all out to reduce your stress. Find what works best for you and improve your life.