Stress is something everyone deals with at some point in their day-to-day lives. Some get stressed more than others, and some people get stressed easier than others. What is important is knowing how to manage that stress so that it doesn't take over.


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  1. Noticing Stress
  2. Exercise
  3. Diet
  4. Sleep
  5. Yoga, Meditation & Deep Breathing
  6. Write It Down

Noticing Stress

One good way to deal with stress is to take notice of what around you makes you stressed. There are things in life that we can't avoid, but there are others that we can deal with. When you become stressed, take note of what caused that in the first place, and then see if there is anything you can do to avoid this happening again. For example, maybe your workload is too big for you to manage alone and that caused you to become stressed. In this case, speak to someone and ask for help to lessen how much you are doing alone.

By noticing stress triggers, you can make your daily life easier, and then if something unexpected causes you some stress, you have less to worry about than more.

Exercise

man jogging to help manage his stress

Exercising regularly is also a good way to manage stress. Exercise has been proven to help boost mood and relieve anxiety as it releases hormones like endorphins, which help block pain, improve sleep, and basically make us feel better. This helps provide a more positive look at things which helps when something which could cause stress happens.

If you don't have time to exercise, maybe fit it into everyday life by biking to work or taking the stairs. This way, you can start your day with a positive outlook.

Diet

Having a healthy diet is a really great way to help manage stress. When we become stressed, many people would turn to sugary and fatty foods as they seem more appealing and give us that quick, temporary boost. However, sticking to a healthy diet can actually lessen the effects of stress whilst also helping to level your mood and lower your blood pressure.

A diet containing lean proteins and fatty acids is good, and antioxidants can help protect your cells against any damage caused by chronic stress. Nutrients such as vitamin C, magnesium and omega-3 are good to include as they help lessen the effects of stress on the body and the mind.

Sleep

Man asleep in bed

Another good way to manage stress is to get a good nights sleep regularly. A side effect of stress can be that you struggle to fall asleep or wake up regularly in the night. This can be because stress is causing your mind to overwork instead of relaxing enough to allow you to drift off. Bad sleep can then result in more stress because you are tired, and so the cycle begins.

A good way to make sure you get a good nights sleep is to exercise regularly or try some meditation to help clear your mind. Not looking at electronics within an hour of bedtime can also help your mind shut off from the day and start to relax. Making your bedroom a place saved only for sleep is helpful too so that you don't associate it with work or watching tv. Having a routine and keeping your bedroom detached from the day can help make it a nice, relaxing place to fall asleep.

Yoga, Meditation & Deep Breathing

Woman breathing deeply outside to help with stress

We've already mentioned this briefly, but yoga, meditation and deep breathing are good ways to help deal with and manage stress. Yoga, meditation and deep breathing are designed to trigger the bodies relaxation response and help expel any stress held by the body throughout the day.

Practising these things regularly can help lower your stress levels and give you a way to deal with unexpected stress.

Write It Down

Hands writing in a notebook

Finally, writing it all down is one of the easiest ways of managing stress. Making lists, writing down what is causing you stress, and just getting everything out and on to paper can be a really effective method. Writing it down can help arrange your thoughts into something more manageable and allow you to put some space between yourself and what is causing stress.

For example, if a busy workload is stressing you out, making a to-do list can help you arrange your priorities and plan what you need to do and when. You can sometimes feel like you've got a million and one things to do when you only have a few jobs in reality. However, those few jobs can cause stress if you believe you have a deadline or are under pressure. Getting it all down on paper can help put things into perspective and lower your stress levels.

Stress is a natural part of daily life, and everyone deals with it differently. So if you are someone who doesn't know how to manage stress or often feel like stress overwhelms you, try one of these techniques to help you manage it, and you might find you feel a lot better day-to-day.


general

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.