5 Practical (and easy) ways to reduce stress - Deepstash

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5 Practical (and easy) ways to reduce stress

https://www.draudreyt.com/post/5-practical-and-easy-ways-to-reduce-stress

draudreyt.com

5 Practical (and easy) ways to reduce stress
While it is helpful to be able to manage the stress response, it is a useful warning sign to our body that we may be pushing it too far. It is not about removing it, nor admonishing it, but learning to recognise and respond to it.

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How your body responds to stress

How your body responds to stress

Stress is best defined as an emotional and physical state where the body is getting ready for the "fight or flight" response.

During the fight or flight response the body releases adrenaline, experiences palpitations and increased sweating that lasts until the perceived threat is over, or until the body falls into exhaustion and can no longer sustain this state. The stress can cause a lack of sleep, inability to focus, and changes in our eating habits.

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Make your stress response work in your favor

Stress is a useful warning sign that we may be pushing it too far. It is important to learn to recognize and respond to it.

  • Becoming aware of what triggers a stress response can help us avoid or deal with them.
  • Look after your body physically to build resilience to stress. Eating sensibly, sleeping well and taking regular breaks can help our bodies function better.
  • Make healthy changes to your routine. If certain people cause us to feel uncomfortable, perhaps reduce the amount of time we see them.

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Tips for helping you build resilience

  • Engage in activities that make you happy. Perhaps you have a hobby you can incorporate into your life.
  • Say no when necessary. If we spread ourselves too thinly, the quality of our relationships and work may suffer.
  • Practice mindful deep breathing. Breathe in for a count of 4 through the nose, hold for 2, and out through the mouth for a count of 6.
  • Engage in informal mindfulness. When you're out walking for example, listen to birdsong or feel the warmth of the sun.
  • Keep evergreens or use your other senses to support feelings of relaxation.

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Stress-busting techniques

  • Establish regular times for when you eat, sleep, read, exercise, grocery shop and so on. 
  • Look after your health, with healthy food, regular exercise and calm times ...

Make stress management fun

  • Sweat out your stress with a high intensity workout. Or do the opposite: completely wind down in a tai chi class.
  • Spend time with someone who makes you laugh. 
  • Grab some pencils and a colouring book. While you’re colouring in, you are slowing your thoughts and using your creativity.
  • Dance around the house to your favourite music.
  • Head outside for fresh air and a close encounter with the natural environment.
  • Turning off your screens and devices can help you switch off your thinking. On the flip side, watching a funny movie or talking to someone on Facetime can help you feel better too.
  • Eat a banana or a potato. These foods have potassium, which can improve your body’s energy and recovery.
  • Find a repetitive activity, such as knitting, wood carving or making jewellery. The simple act of repeating a skill with your hands can relieve stress.

Fear of Not Fitting In

The fear of rejection is ingrained in us.

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Fear of Feeling Stuck

You are able to rise above this fear. We all want to feel that we can be promoted and rewarded in a company.

Ask yourself: What does my boss’s boss want and need? How can I contribute with my skills, expertise and results?

Fear of Being Disliked

It's a human trait to seek the attention and praise of others.

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Worry

Worry is the cognitive part of anxiety, with it's repetitive and obsessive thought patterns in our mind. Worry is sometimes essential for us to solve problems or take action, provided we are not st...

Stress

Stress is a biological response(or a reaction) to external changes and forces beyond one's resources. Signs of stress include a rapid heart rate, shallow breath, and an adrenaline rush.


Acute stress or temporary stress is normal and even beneficial. Chronic stress is linked to health concerns like heart disease and a weakened immune system.


Ways to Handle Stress:

  • Exercise daily.
  • Focus your energy on what you can control.
  • Know that your stress response is unique to you.

Anxiety

Anxiety is the culmination of worry and stress. It is a state of body and mind which is stressed and worried for no apparent reason, like a response to a false alarm.

An anxiety disorder is an acute form of anxiety and a serious medical condition.


How to Handle Anxiety:

  • Curb your sugar, alcohol and caffeine consumption.
  • Calm yourself by deep breathing and refocusing on your body parts.
  • Distract yourself by listening to music or a little exercise.
Stress, worry and anxiety can be helped by regular exercise, a nutritious diet and an ample amount of sleep.