10 Helpful “No Brainer” Tips for Reducing Stress
Sometimes, common sense isn’t so common especially when we are in the thick of overload and overwhelm. Check out the list of simple, no brainer actions that you can immediately apply to reduce some stress in your life.
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In the hustle of the modern world, we as individuals are engulfed in our strenuous work life. With tight schedules to meet and high work pressure, stress is not a word foreign to us. Stress refers to the emotional strain or tension in general; the negative impacts associated however are far more serious.
Stress may not be related just to the domain of work or personal life. It’s caused due to numerous other factors too and may even cumulate over time if the cause is not resolved. Some of the serious health implications of stress can be depression, hypertension, anxiety, cardiac disease and in certain cases may even cause a stroke.
Although there are numerous ways to minimize stress and lead a happier and better life, here are some of my suggestions. Using these popular methods one can not only keep stress in check naturally, but also ensure the better personal health, thereby boosting performance and productivity.
1. Physical exercise:
Sometimes a long walk or a morning jog is the best thing that a person can do to bust stress. Physical exercises that involve large muscle groups not only keep you fit physically but also mentally.
Some of the major advantages of exercise are:
- It improves quality of sleep which is vital for reducing the impact of stress.
- Reduces the secretion of stress hormones, which further helps in building confidence.
- Promotes mental well-being and is responsible for secretion of endorphins, which improves the mood of a person.
2. Reducing caffeine intake (not my personal favorite)
Despite caffeine having numerous advantages when consumed in controlled amount as in coffee, tea or popular soft drinks is not advisable in large amounts.
Although caffeine tolerance varies from person to person, large quantities of caffeine consumption can be attributed to increased anxiety.
Well, you don’t exactly need to meditate like monks. It is, in general, refers to 10 to 30 minutes of silence or self-timer. All you need to do it sit comfortably and let your thoughts flow freely. It is extremely relaxing and takes a very small amount of time. This has been in practice for decades and can work wonders if done properly. Numerous organizations, even teach and guide individuals to perform meditation easily.
Developed centuries back in ancient India, yoga is the ultimate stress buster. Most of the asana is dedicated for any particular purpose. Yoga, in general, is a vast subject, but proper practice ensures healthy body and mind. It is known to cure a lot of diseases and develop a peaceful mind in individuals. It involves controlled breathing techniques, several stretches, and many other exercises. All of these helps muscles relax, provides comfort to the body and allows the mind a moment of tranquillity in its hectic routine.
5. Diet (Well, if you have to i guess)
Often neglected by us due to ignorance of the fact that a healthy diet with essential nutrients is an absolute necessity. Often due to our busy routines or just out of food lust we consume fast food, high in sugars and fat. These although gives a short-lived sense of good feeling, generally deteriorates the health of an individual when consumed for a long tenure. These are also attributed to making us stressed and depressed.
The consumption of healthy food like whole grains, fish, meat, milk, green vegetable, and fruits helps our body in acquiring essential vitamins, minerals, proteins, and fibers.
It is not just rest; it’s a vital body rest responsible for the overall well-being of an individual. The better the quality of sleep the more energetic we feel the next day, the better we can perform in general. Lack of sleep can lead to depression and lethargy, severe lack of sleep may also cause weight loss and loss of memory. If you consume a heavy meal before sleep you are prone to heartburn or indigestion which is again a cause for poor well-being. Adults, in general, are advised to get hold of at least 6 to 8 hours of sleep, which is vital for the body and is helpful in reducing stress.
7. Essential planning
A lot of us have the habit of procrastination, this, in general, builds up the work pressure and when the deadline approaches, we realize the immense workload left unattended.
This creates a great amount of stress in our minds.
Therefore, it is advised that we plan our work efficiently and complete assignments as soon as possible to prevent accumulation of work.
Maintaining a proper routine also helps to handle stress.
This is an extremely pleasing experience for most people.
It’s simply one of those experiences that makes you instantly feel the light of the heavy burden of work, assignments and relieves you of the thoughts causing stress and anxiety.
It can also heal physical ailments such as muscle pain and cramps apart from reducing stress and improving an individual’s well-being.
Massages are used as a stress killer since time immemorial.
In modern days it is also used for warming up athletes, reducing pain and relaxing tense muscles.
This refers to improving the mood of individual using scented substances. Aromatherapy became popular since the medieval ages, People used (and use even today) aromatherapy in places of worships such as churches, temples, and mosques, in palaces and houses of nobles. In the present day, the use is much more common.
These scents have a soothing and mood elevating effect which is responsible for stress reduction and develops better feelings. Some of the most popular substances used for aromatherapy are Lavender, rose, sandalwood, frankincense, orange blossom and many more substances. Some studies even suggest better sleep due to aromatherapy.
10. Spending time with loved ones
It is said that spending quality time with your loved ones can help you overcome stress and anxiety. Having a good laugh, enjoying your time, having fun with friends is major stress busters.