10 Ways to Manage and Relieve Stress

In the hustle and bustle of modern life, stress has become an inescapable aspect of our lives. As demands at work and home intensify, coping with anxiety and depression requires a personalized approach, incorporating mindfulness practices, supportive relationships, and professional guidance. While the symptoms of stress are common, its impact and techniques to manage and relieve it are subjective as lifestyle stressors vary from person to person.

UNDERSTANDING STRESS

Stress often feels an uninvited guest overstaying its welcome, doesn’t it? Yet, realizing how it impacts our bodies is a significant step towards winning half the battle.

Do you know of hormones like epinephrine (adrenaline), cortisol, and norepinephrine? When stress hits, they all start acting up and our heart rate, blood pressure, and blood sugar levels start skyrocketing!

There are two distinct types of stress:

A cute Stress: Picture this – it hits you like a sudden thunderstorm and lasts just as long. It’s akin to life’s unexpected curveballs, displaying abrupt bouts of intensity, and is similar to sudden aggression, assault, or the untamed forces of Mother Nature.

Chronic Stress: This one’s like that annoying background music that never stops. Chronic stress is characterized by ongoing, persistent stressors that may not have a clear endpoint.

Some studies might say ‘it’s not stress that kills us, but how we react to it’, and while stress can be a motivator in small doses, when it overstays its welcome, it’s to kick it out. (¹Ross 2021, #1)

10 WAYS TO MANAGE STRESS!

#1 Start with Water - CHUG! CHUG! CHUG!

When in doubt, drink water. Because stress leads to dehydration that leads to a strained body and an edgy mind (²Schwartz and Ecohappiness PROJECT 2020). In fact, a decrease in water intake can actually cause symptoms similar to anxiety; such as dizziness, muscle fatigue, headache, increased heart rate, and nausea.

#2 Food is a priority too!

You must have heard of comfort food, right? Just like a serving of walnuts and almonds can boost serotonin levels (a calming brain chemical), other health foods can cut levels of stress hormones such as cortisol and adrenaline which can damage your body if released in excess (³Sachdev 2023).

More importantly, one must maintain a balanced diet with nutrient-rich foods to support overall wellbeing. A healthy body stands a better chance at managing stress without making you feel overburdened.

#3 Not Extra-fries, EXERCISE!

Yes, exercise relieves stress by releasing mood-lifting hormones (⁴MAYO CLINIC 2022). Regularly engage in activities like walking, jogging, yoga, or any other form of exercise that you enjoy to lift your mood. Incorporating exercise into your routine can significantly bolster your physical and mental wellbeing, as it not just reduces stress but also promotes relaxation.

#4 Snooze and Sleep

Sleep peacefully and consistently to avoid fatigue and weight gain. A good night’s sleep can boost your mood and outlook and decrease anxiety.

#5 Be Zen-tastic!

Flip the switch to ‘Zen Mode On!’ with mindfulness techniques, breathing exercises and meditation. It will help you focus on the present moment, which in turn helps in coping with anxiety and depression. Practice diaphragmatic breathing or box breathing during stressful moments to calm the nervous system.

#6 Journaling

Reflecting on experiences is similar to winding a messy string into a woollen ball. Journaling helps clarify your thoughts and feelings, and provides a safe avenue to introspect on what went wrong. It’s also a good problem-solving tool that can help us plan out exactly what we want. One way to do it is through HappyYou’s feature, ‘My Diary’.

#7 It’s all about the attitude!

Research indicates that high levels of stress are known to impair problem-solving ability and creativity on a broad range of tasks (⁵Creswell et al. 2013). To manage anxiety, remember your strengths and achievements and cultivate a positive mindset. This activates the brain’s reward centre which boosts happiness and optimism (⁶Hampton 2019). Check out ‘Unwind’ on HappyYou for relatable motivation.

#8 Your support system is more than just SOS!

It’s a well-established truth that human beings thrive on social connection. It is also one of the reasons why we have continued to hone our communication skills. So, let’s put them to use! Connect with your favourites, accept their care and share stories to foster joy and bonding. Make them a part of your wellbeing with ‘Tribes’ on HappyYou and experience the thrill of having a support system at your fingertips.

#9 Hobbies and Relaxation

Isn’t it perfect when you finally get some me time after a busy day? Engaging in hobbies reduces stress and leads to an improved sense of wellbeing. Come to ‘Hobbies’ in Happy Mart, on HappyYou - to disconnect from the pressure, by immersing yourself in activities you enjoy, whether it’s reading, art, music, or any other hobby.

#10 Therapeutic Techniques and Professional Support

Lastly, be open to professional therapy sessions. They can provide advanced techniques to manage depression and improve mental health, such as Cognitive Behavioural Therapy (CBT) and more (⁷Morrow 2023). Check out Happy Mart on HappyYou, where you can seek professional support at your own pace and comfort.

Conclusion

For the sake of both mental and physical wellbeing, it is imperative to learn our constraints and say No to stressors, as and when rest is required (⁸Mishkova 2019). Don’t let important tasks build up as it’ll be more stressful. Think about what you have to accomplish in the near future, and come up with an action plan to guide you through the workload with minimal stress.

Exploring more holistic approaches or lifestyle changes to manage and relieve stress is now a need-of-the-hour. Whether you are seeking solace from the daily grind or aiming for long-term resilience, avoid overwhelming yourself by planning and scheduling things in advance to cultivate a balanced and stress-free life.