Almost anything can lead to stress, depending on the circumstance and how you handle it.
Many employees experience stress and exhaustion even though the phrase “work-life balance” has become part of our wordbook.
To be at your best at work, with family, and with friends is quite difficult when you are continually depleted of energy. So maintaining good health is essential for managing stress in your life.
Some Common Causes of Stress are Jobs and workplaces, Finances and Money, Unemployment, Relationship, and Family, Trauma, External Pressure, and Unrealistic expectations.
Effect Of Stress
Even though you might not be aware of it, stress symptoms could be harming your health. You could believe that the headache, your frequent insomnia, or your reduced productivity at work are all symptoms of an illness. But stress itself can be blamed.
- On your body – Frequent headaches, Muscle pain, Chest pain, Fatigue, Stomach upset, Sleep disorder, High blood pressure, Abnormal heart rhythm, Skin disorder, diabetes, Weight loss
- On your mood – Anxiety, Restlessness, Lack of motivation and focus, Depression, Anger, feeling overwhelmed.
- On your behavior: Angry outbursts, Social withdrawal, overeating, and undereating
How To Manage Stress
We all understand the need of eating a balanced diet for both physical and mental health. To manage stress, a nutritious diet is essential. Your ability to manage and combat stress is based on your ability to eat well.
But even though the majority of us try our hardest to eat healthily, many of us fall short. With so many healthy “diets” available today, it can be difficult to determine what nutritionists consider to be healthy eating.
Consequently, what should you do to give your body the nourishment it requires?
Remove the sugar
Really? Yes. You’re putting your energy on the top of a slide where there is only one way down if you reach for anything sugary when you’re feeling tired, lazy, or stressed.
When your blood sugar levels increase at first, you could feel more energised than before, but a dip will inevitably follow.
Add extra fruit and vegetables for long-lasting energy instead of a quick fix that includes added sugar. Apples have vital vitamins, minerals, and fiber in addition to the energy they can give you when you need a quick boost.
Increase your omega-3 intake
Fish oil, sardines, snails, and chia seeds are sources of omega-3 fatty acids. They are crucial for preventing stress and depression, increasing cognitive power, and enhancing sleep.
Eat more full-cream dairy products, avocados, and nuts in general, unless you have a lactose intolerance. Since they offer a constant supply of energy and improve mood, good fats are essential for controlling stress.
Mind what and how you eat
Without a doubt, dieting is difficult. The diet mindset involves a psychological and physical rollercoaster ride. Stress associated with diets frequently manifests in other areas, such as work stress, emotional stress, and so forth.
It might be draining on your energy to worry about food and to be obsessed with weight loss. Not to add that many diets include “no-nos” that are healthful meals. So, mindful eating is the solution to the issue! Because a good connection with food goes hand in hand with healthy eating.
Eat based on intuition; be conscious of what you eat, when you eat, and how it makes you feel. Start paying attention then you start to feel hungry and full. You can learn to recognize the foods that give you more energy and those that make you feel less energized.
Physical activity is a crucial habit to develop when it comes to maintaining good physical health. Maintaining good cardiovascular, muscular, and weight control has indisputable physical benefits.
But the movement has even more benefits than that. Exercise relieves stress, anxiety, and sadness by releasing endorphins, often known as happiness signals. Additionally, it improves cognitive thinking.
Unfortunately, there are only so many hours (or minutes) in the day that you can devote to exercising to raise your heart rate. After the daily brief exercise period, there is a lot of sitting.
Our bodies were made to move, but the majority of us spend the majority of the day sitting down—to go to work, to work, and to come home from work. The opposite of a healthy habit is sitting.
And even if you work out for, say, thirty to sixty minutes each day, it won’t be enough to undo the harm caused by sitting.
The answer? Stand more. Here are some quick strategies to spend less time sitting and more time standing and moving:
- Make routine tasks like making calls while standing
- If a person approaches your desk to ask you a question, get up to continue the conversation (not only good for your health, but it may also make the conversation shorter and more effective).
- Hold meetings while standing or moving about.
- Instead of sending someone an email, go over and talk to them.
- Engage in outdoor exercises
- Take deep breaths
When you receive a good night’s sleep, your body and brain have time to rejuvenate and organize themselves, and you wake up feeling relaxed, energized, and prepared to take on the day. The best way to manage stress is to get a good night’s sleep.
However, not everyone can sleep soundly at night. If you have trouble falling asleep, if you wake up exhausted and find it difficult to fall back asleep, or if you seem to get enough uninterrupted sleep, you may still feel tired when you are awake.
You can manage your stress better, get more rest, and enhance your general health by following these tips:
- Establish a bedtime routine and follow it every night; begin to unwind one hour before you want to go to sleep. Maybe you clean up around the house, take a bath or a shower, or read for a little while. Whatever the regimen, stick to it diligently to establish a link between it and your brain’s anticipation of sleep.
- Remove any electronic gadgets from your bedroom. Blue light, which is emitted by cellphones, tablets, and laptops, disrupts sleep signals and stimulates the brain.
- Avoid eating stimulant-containing meals 4-6 hours before night. These include coffee, black tea, and chocolate, all of which can keep you awake.
In conclusion, choose the one aspect of your health that you believe will be the simplest to change. You can start extending this once you’ve mastered your new routine.