How to overcome feeling anxious or stressed:
It’s hard to avoid feeling
overwhelmed these days. You run the risk of being overworked and stressed
balancing your family, work, and other obligations. However, you need to make
time to relax or your mental and physical health may suffer.
You can and must learn how to manage
stress, but it will take practice. Here are ten suggestions to help you.
One of the best ways to relax your
body and mind is to do it often. In addition, exercise will lift your mood. But
for it to be effective, you need to do it often.
So how much exercise should you be
getting each week?
Exercise for up to 2 hours and 30
minutes at moderate intensity, such as brisk walking, or 75 minutes at higher
intensity, such as swimming, running, or other sports.
Set realistic exercise goals to
ensure you don’t stop. Above all, remember that any action is better than none.
A consistent and well-balanced diet will improve your
overall well-being. It can also help with mood regulation. Vegetables, fruits,
nutritious grains, and lean proteins should be part of your meals if you want
to feel full. Don’t miss a single one. It’s scary for you, it can make you
anxious, and it can even stress you out more.
With how hectic modern life is, sometimes we just need to
take it easy. Find small ways to achieve this by taking an honest look at your
life. For example:
Set your watch 5-10 minutes ahead. You will reach your
destination a little earlier and save yourself the worry of being late. To
avoid highway rage, drive in the slow lane.
Break larger tasks into smaller ones. For example, if you
don’t have to, only respond to a handful of the 100 emails that are sent to
Time for your Hobbies
You need to make time for the activities you enjoy. Doing
something enjoyable can help you feel better and reduce stress. Try to do this
every day. Even 15 to 20 minutes will suffice; it doesn’t have to be a long
time. Relaxation activities include:
creating a work of art
Taking up golf
viewing a film
board games and card games
Discuss your issues
Talking about things that stress you out can help you feel
better. You can consult your doctor, therapist, trusted priest, family members, or friends.
You can even talk to yourself. Self-talk is something we all
engage in. But for self-talk to help reduce stress, it needs to be positive
rather than negative.
So pay close attention to your thoughts and words when you
are stressed. Change the negative message you are sending yourself to a
positive one. For example, don’t say to yourself, “I can’t do this.”
Statements like “I can do this” or “I’m doing the best I
can” would be more appropriate.
Take Deep Breathe
Taking a moment to stop and take a deep breath can instantly
relieve your stress. Once you get the hang of it, you’ll be surprised by how much
better you feel. Just follow these 5 steps:
Place your feet on the floor and sit in a
relaxed position with your hands in your lap. Alternatively, you can lie down.
Close your eyes.
Imagine yourself in a peaceful environment. It
can be a place where you feel calm, such as a beach, a beautiful grassy field, or a forest.
Take a deep breath and exhale slowly.
Spend 5 to 10 minutes at a time.
Every problem can be solved. According to Professor Cooper,
your tension will worsen if you choose to be inactive and believe you have
little control over your situation.
One of the key factors contributing to stress and ill health
is a sense of loss of control.
Being in charge is empowering in itself and finding a
solution that satisfies you and not someone else is essential.
Link up with others
A strong network of friends, family, and co-workers can help
you get through tough times at work and open your eyes to new perspectives.
In the words of Professor Cooper: “If you don’t connect
with others, you won’t have support to turn to when you need help.”
We can relax by engaging in activities with our friends.
They often make us laugh out loud, which is a great stress reliever.
According to Professor Cooper, “talking things out with
a friend can also help you find answers to your problems.”
Spend some time alone.
Because we work the longest in Europe in the UK, we often
don’t spend enough time doing the things we really want to do.
According to Professor Cooper, everyone needs to set aside
some time for leisure, exercise, or socializing.
He recommends setting aside a few nights each week for some
well-deserved time away from the office.
He recommends separating these 2 days so that you are not
tempted to put in extra hours.
Avoid unhealthy habits
Don’t rely on caffeine, alcohol, or smoking as coping
“Men are more prone to this than women. This is called
avoidance behavior,” says Professor Cooper. “Women are better off
asking their social network for help.”
These bandages will not help you with your problems in the
long term. Simply put, they make new ones.
Professor Cooper likens it to burying your head in the sand.
“It might offer temporary relief, but it won’t solve the problems. You
have to target the root source of the stress.”
According to Professor Cooper, research shows that those who
help others through volunteering or community service are more resilient.
According to Professor Cooper, “helping those who are
often worse off than you can help put your problems into perspective.”
“The more you contribute, the happier and more resilient you feel.”
Try to do someone a favor every day if you don’t have time
to volunteer. Even the smallest gestures, such as guiding a pedestrian across
the street or making coffee for colleagues, count.