Do some breathing exercises
When faced with difficult or stressful situations, a common response would be to pause and breathe deeply. It’s a natural reaction for us to take a deep breath so we can focus on the task on hand. Breath control is also found in a lot of relaxing exercises like yoga, tai chi, and meditation.
Whenever we feel stressed our breathing rate and pattern changes. This is part of the ‘fight-or-flight response’. Anxious and stressed out people tend to make short and shallow quick breaths. Hyperventilating can prolong feelings of anxiety by making the physical symptoms of stress worse. Abdominal breathing for 20 to 30 minutes each day will reduce anxiety and stress.
Deep breathing will increase the supply of oxygen to your brain and stimulates the nervous system, which promotes calmness. Breathing techniques can also help you feel connected to your body by quieting your mind and helping remove anxiety.
Listen to good music
Sometimes, people also listen to different kinds of music to eliminate or lessen the stress that they’re facing. It’s a part of some people’s defense mechanism.
Music has been linked to human emotions. Different kinds of music have a different effect on our bodies. For example, fast and upbeat music can make the listener more alert and focused while soothing and calm music makes the listener relaxed and feel free.
Certain music is appropriate for meditation as it can help the mind slow down and initiate the relaxation response. But not all “peaceful” music works for everyone. Research has shown that listening to music with Native American, Celtic, Indian stringed-instruments, drums, and flutes are very effective at relaxing the mind even when played louder than normal.
Sounds produced by rain, thunder, and other kinds of sounds made by nature can have some significant effects on the body, especially when mixed with other music like light jazz, classical music, and the like. As music can absorb our attention, it acts as a distraction because it can help us to explore our emotions. This means it can be a great aid to meditation, helping to prevent the mind wandering.
Music has been used to treat illnesses but recent discoveries have shown us that listening to music on headphones reduces stress and anxiety in hospital patients before and after surgery and it can reduce both the sensation and distress of both chronic pain and postoperative pain, among other benefits to the body.
Manage your time properly
If you manage your time wisely, you can manage your stress levels. That’s because the goal of time management is for you to find and handle different kinds of ways to work more efficiently and properly.
You don’t always have to work. Rather than just having a break to take a cigarette or drink some coffee, try incorporating restorative physical activity into your routine. It is also important to schedule time away from work for purposes of vacation.
Although large vacation periods can be wonderful to all of us, many simply do not have enough vacation time from work or the available resources to make these big vacations practical. Having a series of mini-breaks spread evenly throughout the year away from work is much better than having just one big vacation period.
Get more sleep
Sleep is a necessary human function — it allows our brains to recharge and our bodies to rest but studies have shown that 1 out of 3 adults in America don’t get enough sleep on a regular basis.
The recommended number of hours that adults aged 18–60 years need to promote optimal health and well-being is at least 7 hours. Sleeping less than that is associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress. Sleep is so crucial that even slight sleep deprivation or poor sleep can affect memory, judgment, and mood.
Having lots of stress can affect your sleep pattern. Stress causes hyperarousal, which can upset the balance between sleep and wakefulness. But it’s not just the adults that are affected by the lack of sleep. More and more millennials report that they’re getting fewer hours of sleep per night on average and are more likely than adults to not get good sleep.
Younger adults are more likely to say that they feel more stressed by a lack of sleep than the Baby Boomer generation. This is why it’s very important to promote better sleeping habits to lessen stress.