It has been already one year since the beginning of the Covid-19 pandemic worldwide, adults throughout the nation are reporting their highest stress levels since the start of the health crisis early last year.
Everyone experiences stress. We usually think of stressors as being negative, such as an exhausting work schedule or excessive hours of studying for exams. However, stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body take the damage. If you frequently find yourself feeling fatigued and overwhelmed, it’s time to take action to bring your nervous system back into balance. You can protect yourself by following these tips that will help you to avoid factors of stress and guide you to the best ways of dealing with it.
Reduce Caffeine, and Nicotine
Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it. That’s to say the caffeine in coffee makes you feel more alert, but it also increases your stress response.
If you drink coffee primarily for the taste, try switching to decaf to cut down on your caffeine intake.
Get More Sleep
Sleep is a mechanism by which your body recuperates and restores its energy reserves. If you’re not getting enough sleep, your body will use stress to keep you active and alert in the absence of stored energy. A lack of sleep is a significant cause of stress. Unfortunately, thou gh, stress also interrupts our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep.
You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine.
Working out regularly is one of the best ways to relax your body and mind. Plus, exercise will improve your mood, instead of having the same busy routine. But you have to do it often for it to pay off.
Work up to 2 hours and 30 minutes of moderately intense exercise like long walks or jogging or other sports.
Your body needs to be healthy, strong, happy and properly fueled to help you tackle stress. Like it or not, stress is a bodily reaction to anything that disturbs its natural state, meaning that your body can have a profound effect on producing and relieving stress. Try to avoid snacks. Fruits and vegetables are always good, and fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress. A tuna sandwich really is brain food.
Manage Your Time
Randomizing schedules by doing so many tasks at the same time is the reason for stress at work or during studies. Accept that you cannot do everything at once and start to prioritize and diarize your tasks.
Make a list of all the things that you need to do and list them in order of genuine priority. Note what tasks you need to do personally and what can be delegated to others to do. Record which tasks need to be done immediately, in the next week, in the next month, or when time allows.
Mindfulness is a mind-body approach to life that helps us to relate differently to experiences. It involves paying attention to our thoughts and feelings in a way that increases our ability to manage difficult situations and make wise choices
Try to practice mindfulness regularly
Mindfulness meditation can be practiced anywhere at any time, it can reduce the effects of stress, anxiety and related problems such as insomnia, poor concentration, and low moods, etc.
Make Time for Hobbies
You need to set aside time for things you enjoy. Try to do something every day that makes you feel good and comfortable, and it will help relieve your stress. Relaxing hobbies include things like:
Doing an art project
Watching a movie
Playing cards and board games
Talk to Someone
Talking things through with a friend, work colleague, or even a trained professional, can help you find solutions to your stress and put your problems into perspective.
Don’t be too hard on yourself
Try to keep things in perspective.
Remember that having a bad day is a universal human experience
When your inner critic or an outer critic finds faults, try and find truth and exception to what is being said
If you stumble or feel you have failed, don’t beat yourself up
Act as if you were your own best friend: be kind and supportive
Take a few minutes each day to appreciate yourself.