Stress can make or break you. While good stress is necessary to keep you productive and push for personal development, too much of it can destroy you. What many people fail to realize is that constant high levels of stress could lead to more serious problems such as anxiety and depression and also affect other areas of health.
WebMD lists out 10 potential health problems caused by excessive stress (1):
- Heart Disease
- Gastrointestinal Problems
- Alzheimer’s Disease
- Accelerated Aging
- Premature Death
Fortunately, stress is usually self-incurred and has got to do with the factors within our lifestyle. Here’s a 3-step process to better manage and regulate stress levels:
1) Identifying Stress Triggers
Signs of stress includes fatigue, raised heart rate and sweating, tightness in the muscles and shortness of breath. If you constantly face these signs, you need to acknowledge that your stress levels might be off the roof.
The next thing you want to do is to think about what might have triggered this state. Could it be your job? Relationship? Finance? Often, most people get weighed down by piling obligations.
The solution to this is to take a step back and take note of the commitments that are either of less priority or even better, a factor that is actually completely unnecessary at a second look and should be cut off from your list of commitments.
Develop Good Time Management
Having your schedule all over the place creates an upfront illusion that you do not have the time to do other things but work. By other things, we mean things that you love doing or getting some exercise which can be good for you. While it is understandable that some of us really have so many things on hand, managing your time better can allow you to notice an hour or 2 of free time within your schedule where you can relax or do things that you love doing.
Vent It Out!
We all know this; Talking to someone about your problems releases tension. People who end up in a state of depression are people who have been enduring by themselves for far too long. You don’t have to do it alone. The people around you cares about your state more than you think. Your loved ones will be more than willing to hear you out and even offer you a solution.
2) Adopting a Good Diet and Healthy Lifestyle
Maintaining a balanced diet matters more than what most people think. You are what you eat. When you’re stressed out, you’re either having irregular meals or binge eating which of course, does not make your situation any better. A bad overall diet will simply keep your energy at rock bottom and negatively affect your mood because of the abundance of basic nutrients which, the body needs throughout the day.
Include Vitamins and Supplements
Various vitamins and minerals can directly combat stress and support the nervous system. A list of such components includes:
- Stress B-Complex – B vitamins are essentially food for the nervous system. Getting in sufficient vitamin B has proven to be one of the most effective measures to inhibit stress.
- Folic Acid – Considered as a brain food, folic acid can help fight depression and anxiety.
- Vitamin C – A requirement to support overall health and immune system. Vitamin C helps in the production of anti-stress hormones.
- Passionflower – A natural solution that provides support to the relaxation centers of the nervous system. It’s calming and soothing effect has also been shown to help with restlessness.
- Chamomile – This flowers are known to support nerve health and mental alertness.
- Nutri-Calm – As a support for the nervous system, nutri-calm supplements generous amounts of Vitamin B, riboflavin, folic acid and 10 more anti-stress herbs and minerals.
3) Be Active and Spend Time Doing Things You Love
Enjoy Regular Exercise
For a long time now, scientists argue that physical activities helps people to cope with stress, mild depression and anxiety. This is due to the chemical changes that takes place in the brain and can positively alter a person’s mood.
As mentioned earlier, look into the time gaps that you have within the week and use it to get in a quick workout or a walk by the park. Yoga is also a good alternative to better one’s mental and physical state.
Make Time to Do What You Love
The only time when people are usually stress-free is when they are spending the moment doing their favorite things. Always aim for a work-life balance. Even if it is just 30 minutes, get in some fun while you can. Play with your dog, go catch a movie with your friends or just play your favorite video games – Just spend some time doing whatever you want to do!
A lot of times, stress is caused by tension mentally or physically. Relaxation techniques like deep breathing and meditation can keep the body at ease. It is no coincidence that some of the most successful and carefree people, spend a part of their day doing some quiet reading, yoga and meditation.
A more unconventional meditation method like listening to soothing music, has also proved to be very effective at releasing tension. A popular method known as Audio Brainwave Stimulation, uses isochronic tones in music to harmonize brain frequencies and alter the body’s mental and physical state.
This powerful method for combating stress has been practiced and researched for hundreds of years! Listen to a sample of Brainwave Audio here.
To conclude, stress can be easily regulated by not letting it build up on you and to be more cautious of your lifestyle habits. Positive tweaks to your schedule can certainly help to release tension every now and then.
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