10 Ways To Reduce Stress

 

As per the dictionary, the word stress means “worry and pressure that is caused by having too much to deal with”. In much simpler words, stress is the reaction to the problems and hurdles that can be sometimes overwhelming. It is the response of the body and mind to the challenges one has to face at various levels in life. There can be some events or daily hassles which can trigger stress which affects physically and psychologically. It can affect the heart rate, blood pressure, personal thoughts, beliefs, emotions, and so on. 

But prolonged exposure to stress can be very harmful. If a person is constantly under stress, then it can lead to depression and anxiety. Since it directly interferes with the physical and psychological levels of the body, stress for a longer period can lead to serious illness.

Therefore, it is important to look for ways to reduce stress. Reducing stress can be a tricky process at times but don’t worry. We are here with 10 ways to help you reduce stress.  

 

1) Exercise: For reducing stress, one needs to understand that the mind needs to be healthy and strong. In a healthy body resides a healthy mind. Therefore, it is important to take care of our physical health. One doesn’t need to indulge in a rigorous workout but a routine that includes basic and simple exercises is very important.

For example, morning walks can be a heavenly experience. When fresh air touches your face, no crowd, and a golden sky, it will be a healing and healthy experience. 

Another thing can be yoga. Pranayama in the morning or evening will help in controlling the breathing and heart rate. 

Jogging is also a great way to keep yourself physically active and reduce stress. 

2) Diet: You become what you eat. That is why it is necessary to take care of the food that goes into our bodies. It is another way of keeping a healthy body and in return a healthy mind. Not only what to eat but also when and in what quantity, also affects the metabolism. 

Junk food and processed food should be avoided. The intake of sugar also needs to be regulated. It is advised to replace sugar with jaggery. Oily foods can be extremely unhealthy for the food. Too many spicy foods will also affect the body.

In stress, sometimes people start bad eating habits. They overeat. But some can even lose their appetite and undereat. Both conditions are serious. They try to reduce stress but it gets triggered. It is important to regulate the essential nutrients like Vitamins B and magnesium which affect the mood.

 

3) Supplements: Some studies have shown that the use of supplements can reduce stress and help in improving mood. There are vitamins and minerals which help the body fulfill its requirement and help in regulating the essential factors in the body. It can help in healing the deficiency of minerals like magnesium. 

Vogue Wellness Ashwagandha Tablets are anti-stress tablets that help in restoring energy and boosting immunity. It rejuvenates the body. Ashwagandha or winter – cherry is a well-known herb for the rejuvenation of the body. It’s a completely vegan tablet. It can bridge the nutrition gap that your body needs and will help you with the regulation of your mood. It’s important to have enough minerals and energy in the body. 

Supplements can help with reducing stress as they can complete the diel one needs to function their body and mind properly. 

 

4) Decrease the caffeine: Caffeine stimulates the Central Nervous System of the body. Caffeine is found majorly in coffee, tea, and chocolates. Its intake is not bad but overconsumption can be extremely harmful. It can worsen your health. 

Since it affects sleep, this in return may trigger anxiety. 

Studies show no harmful effects of coffee if consumed in moderation but the level of caffeine should not exceed 400 mg per day. 

You can be sensitive to caffeine and not even know it. If you are experiencing episodes of anxiety or you are stressed easily then you may want to check your caffeine intake and probably need to regulate it. 

 

5) Tobacco, cigarette, alcohol: the overuse of nicotine and all substances can be very harmful to the body. It not only affects physically but also mentally. It increases the physical arouser and reduces the blood flow and breathing. 

Overconsumption and use of all the substances can lead to many mental problems and constant anxiety. Ironically people use these substances to reduce stress but it actually in turn increases the episodes of anxiety stress and also gives rise to other mental problems like bipolar disorder. 

 

6) Talk to someone: Sharing your stress can be very helpful and healthy. Talking about the problems you are facing can lift the burden from your chest. It can ease the mind and can make you feel much more relaxed. It is a healthy practice that needs to be encouraged. Pouring your heart out is the best way to let go or understand things. This can be a very helpful method. 

You can talk to your friends or family or partners or anyone you feel comfortable with. It is a great way to reduce stress. This also helps in building trust with people around you. A nice talk with a person you feel comfortable with is the most effective and easy way to balance your mood and save energy rather than drowning in your overthinking. 

Another aspect of this method is talking to an expert. Sometimes one may need the help of an expert. In such conditions, it is important to understand that there is no shame in approaching for medical help no matter what your problem is. If you feel that you need it then you do. And you must get it. 

 

 

7) Self-care: Stress can be the result of neglecting your mental and physical health. Self-care is very important if you want to lead a healthy life. One should not ignore their mental and physical problems. Ignorance of self can lead to many serious issues which in turn convert into stress and anxiety. You know what is best for you and you should be prioritizing yourself. 

In this fast-paced world, it is difficult to take care of oneself. It is difficult to prioritize oneself above others when you have responsibilities. But it is also important to understand that if you do not take care of yourself then you won’t be able to take care of anything else. Self-care is not being selfish therefore prioritizing yourself is not neglecting your responsibilities. 

 

 

8) Create small goals: Not everything can be under control. You need to understand what is important for now and what is not. You need to understand that you can’t get or solve everything. There needs to be a practice of acceptance of reality. Too much at once can be stressful and will eventually affect your health. 

Creating small goals will help in identifying the things which are important in the present and the things which need the attention in future. Sometimes you need to be selective and work according to this plan. Small steps can help in achieving small happiness which will eventually reduce the stress in daily life. These small achievements can pave the path for a smooth journey as compared to the condition when you are suffering from stress. 

 

9) Set boundaries: ‘No’ is a simple word but still very difficult to be used in life. But it is important to create boundaries for others and yourself. Everything need not be done. It is necessary to accept the fact that you can’t be present at every moment in everyone’s life. You don’t need to be helpful all the time, you don’t need to be good to others all the time. 

There are times when you just need to say no and walk away if it is causing you any kind of mental or physical stress. You need to identify a toxic situation or people and have the courage to walk away from it as soon as possible so it doesn’t affect you. Sometimes you may be stressed because of any such situation and to reduce your stress you just need to let go. 

 

10) Take help from nature: Time is essential and it is important to identify how to manage time. There are times when you need to work hard and take care of things but there are times when you need to take care of yourself and getaway. There are moments when you need a vacation and escape from reality. For your peace of mind, this escape can be extremely useful.

Nature is the best place to escape either with your favorite people or alone. Nature offers various landscapes as per your choice where you can feel relaxed. Doesn’t matter if you are a mountain person or a beach one. All that matters is you take some time off for yourself and can sleep in the lap of nature for some time. Whether you enjoy nature just sitting and listening to music or you explore it and do all the physical work, the goal is to escape from reality for some time to detox yourself. 

According to The American Institute of Stress, around 73% of people experience the feeling of stress in America while 74% of Indians are suffering from stress and 88% from anxiety. Covid situations are one of the common and major reasons for stress worldwide. In 2020, 190 million people experienced stress. 

Not many of us know that there is something called good stress – Eustress. It can be a new concept to many people but yes it exists. Dr. Michael Genovese explains Eustress as “exciting or stressful events cause a chemical response in the body”. Stress can serve as an important reaction to respond to the situation as soon as possible. 

The Bottom Line

Nowadays stress is becoming a common condition across the world. It depends on different aspects for different people. Anything can trigger a person at any time. Financial issues, family, job, studies, and so on, these daily life subjects can be overwhelming. Irrespective of age and gender, anyone can be caught up in this. But we need to continue living juggling all of these things. Therefore, health should be the primary subject for every individual at any given time. Reducing stress should be the goal before moving ahead.