Experts explain:. While you may not be able to completely escape a stressful work environment , there are strategies that can help you tackle your present stressors:. What is stressing you out: Take note of all the things about your job that are stressing you out. Is it your salary?
6 tips to recharge and refresh your mind
The lack of bonding and connection with co-workers? Are you missing meaningful challenges? Oftentimes, we are assigned tasks that are either unfeasible within a certain time limit or beyond our skill set. Exercise has been proven over and over again to be one of the best ways to lower your stress levels.
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Try being active outside. Being exposed to nature and the outdoors can do wonders for lowering your heart rate and blood pressure. The foods and drinks you consume every day can have a tremendous effect on your overall stress levels. Researchers say:. Try to stay away from quick snacks that are high in calories, fats, and refined sugars.
Chronic long-term stress can lead to unwanted fat gain , and immediate gratification can delay your stress relief. Here are some general tips you can follow to ensure your diet is helping not hurting your ability to handle stress. Limit your caffeine intake and avoid drinking it late in the day.
A cup of coffee here and there is okay, but drinking too many cups will only make you more anxious and elevate your stress levels. Focus on eating smaller meals throughout the day. You will be far less likely to experience rapid spikes and dips in your energy levels. Drink at least eight glasses of water a day. Being dehydrated can make you less productive and focused throughout the day, which can worsen your stress. Choose healthy foods. Eat salmon, oatmeal, leafy greens, vegetables of all colors, and healthy fats like avocado and olive oil, eggs, and nuts.
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Drink teas with stress-relieving compounds in them. Many natural compounds have been proven to relieve anxiety and help you sleep better at night.
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Often, these vices are the first choice for people who are experiencing high levels of stress and are seeking instant relief. However, all three of these things act as stimulants that only agitate you further and make you more anxious.
Any temporary level of relief you get from them is soon canceled out by their ability to amplify your existing stress symptoms while potentially adding new ones. If possible, try to reduce your use of cigarettes, recreational drugs, and alcohol as much as you can. There is a vicious self-feeding cycle that takes place between sleep deprivation and chronic stress levels. They wake up tired and unable to function during the day. As a result, your body produces stress-promoting hormones that prevent you from falling asleep and you will continue to feel tense at bedtime.
Both your stress levels and lack of sleep feed off each other until one of them is resolved for good. Aim for seven to eight hours of sleep every night. Deep breathing is one of the easiest and fastest ways to take direct control of your mental state. When you breathe slowly and deeply , you are slowing down your heart rate and lowering your blood pressure. Your cortisol levels will also go down and your mind will start to relax. Deep breathing is something you can do anywhere, anytime. Studies in massage therapy prove that it can reduce symptoms of anxiety, relieve muscle tension , and help you manage pain.
Overall, it appears that positive social support of high quality can enhance resilience to stress. Dealing with stress alone is much more difficult than sharing your burden. Stress-induced anxiety or depression can take its toll. Allow loved ones to support you through the tough times.
Talking through your problems and stresses with a supportive network of people helps get your thoughts out of your head for further examination. They may have sage advice or wisdom to share. On that note, avoid or minimize spending time with negative people who stress you out and make you feel worse about yourself. Laughing will reduce any muscular tension in your body, leaving you calm and comforted. Try hanging out with friends who always put a smile on your face or watching a TV show that leaves you in tears from laughter.
Humor provides a different way of viewing the world by poking fun at your current beliefs and perceptions. With a fresh new way to see life, you may find yourself less stressed out about your present circumstances.
Regular physical contact and intimacy is a science-approved strategy for lowering your cortisol levels and feeling less stressed out. To see what your friends thought of this book, please sign up. To ask other readers questions about Recharge in Minutes , please sign up. Lists with This Book. This book is not yet featured on Listopia. Community Reviews. Showing Rating details.
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