In the modern busy world, it is important to know how to deal with stress in healthy manner and this is one of the ways to preserve mental and physical health. Stress is a normal reaction to everything that surrounds us in life, when it is not managed in a proper manner, it may have adverse effects on our mood, productivity, and our health. The upside is that you can work out, find the means of coping with stress, and be able to remain calm, focused, and balanced even in the worst circumstances by applying the following strategies.
Within the article, we will discuss effective practices that can help to deal with stress in a stress-free environment, emotional intelligence, and lifestyle changes that will support well-being through means of sustainability. It doesn’t matter if your stressed about the job issue, family, or you are feeling just overloaded, the following tricks will help you to get back on your feet, get your equilibrium, and live a healthier and happier life.
11 Strategies to Deal with Stress in a Healthy Way
Discover practical, science-backed strategies to deal with stress in a healthy way, build emotional resilience, and restore balance to your mind and body.
Take 5 Deep Breaths: Your Quick Reset Button
This is not a novelty, as medicine and philosophy are all about breathing. We all know about yoga and similar teachings. But, for some reason, we neglect the power of breathing. Our breathing is often just too shallow and doesn’t allow us to intake enough oxygen. This is why you should focus on diaphragmatic breathing.
Don’t worry if your belly seems bigger; that’s not the point. You should breathe with your diaphragm and not your chest, because this allows you to calm your brain instantly. As your diaphragm tightens and relaxes, you will be able to feel more relaxed.
What’s the science behind this? So, the stress activates your defense system, it’s either fight or flight. Belly breathing activates your parasympathetic nervous system, which has precisely the opposite effect. Long-term benefits are reducing the possibility of suffering from anxiety and even depression.
If you ever feel like your heart is beating and you have a knot in your stomach, take a couple of minutes to slow down and focus on mindful belly breathing. You’ll see it will get better in no time.
Move Your Body, Boost Your Mood
The Romans used to say: Men’s sana in corpore Sano. And even if Latin wasn’t your favorite subject at school, you have to admit, you do feel better when your body is moving and energized.
You don’t have to become a gym rat, though; many activities can give you this effect. Swimming, dancing, padel, Zumba, salsa lessons, hiking, football with friends, beach volleyball, badminton, or, if you don’t have a lot of time, just a regular stretching routine in the morning or after sitting for a long time.
Furthermore, make sure you have more physical activities when possible. Go on foot wherever your time and your city’s infrastructure allow that. Or you can take a bike.
By moving more, you’ll also spend more time outside, which will give you better sleep at night. Your sugar levels should drop, and mild activity will regulate your hormones as well.
Sleep It Off: The Best Way to Recharge
Good old sleep, the best thing for your beauty. But these days, the blue light and office jobs make us more awake than ever. You might enjoy some scrolling in the evening, let’s say you’re trying to catch up with some Instagram or TikTok stuff you like. But the more you scroll, the less sleep you’ll be getting.
Science says that we should be getting between 7 and 9 hours of sleep per day. This gives our body the chance to restore energy, heal from any wounds or stress, and prepare for the new day.
Therefore, let’s make a deal: some 30 minutes before your planned bedtime, you should stop checking your phone and social media. The aforementioned blue light can suppress your melatonin levels, yes, the one responsible for sleeping.
Besides, all that information you get in a short time will definitely keep your mind too busy to be able to sleep. A 30-minute social media curfew should be enough to put you into a sleepy mode.
Also Read – Stress vs Anxiety – What’s the Difference?
Fuel Up with Real Food (Not Junk)
We all have busy lives, and eating a quick snack on a lunch break is a reality for many people. Then, you come home, and you heat yesterday’s meal or just order a takeout. However, this is not the best thing for your metabolism. You won’t get enough nutrients, and you’ll consume many empty calories.
Instead, you should try meal prep. There are so many healthy recipes that you can prepare in advance, for example, the night before, and take them to work tomorrow. They’ll still feel fresh enough, and you’ll eat so much healthier.
Additionally, taking care of your food means having stable insulin levels, thus a better mood, sleep, and even libido. Balanced nutrients prevent energy crashes, and you’ll be energized the entire day, not just after a sugary snack.
The Power of Water: Stay Hydrated
Around 90% of our blood is water, and we overall contain a lot of water in our bodies. This is why it’s so important to keep those levels and hydrate ourselves. Water is the best drink you can have; it’s good for your blood, brain, skin, organs, muscles, you name it. One glass before breakfast is great to boost hydration upon starting your day.
Additionally, make a habit of drinking a glass of water even when you’re not thirsty. When you start feeling thirsty, your body is already dehydrated. Some of the first symptoms might be a headache or a fever. If you work out, your muscles need water to function properly and grow.
So, keep a bottle of water near you at work, or you can make an unsweetened tea as well. At home, you can set an alarm on your phone or smartwatch.
Look Good, Feel Good: Your Aesthetic Self-Care
After taking care of your health, both mental and physical, let’s move into your aesthetics. It’s not about vanity; it’s about feeling confident and comfortable being yourself. Many women enjoy dressing up and taking some extra care for themselves. It boosts their confidence and makes them feel better.
Make sure to know your skin type and to use the correct moisturizer. Any skin issue should be dealt with by consulting a dermatologist.
Furthermore, if you’re a busy person, a daily makeup routine could be tedious. In that case, you might even consider permanent makeup or eyelash extensions. This way, you will be prepared to leave home in no time, and you will be able to allow yourself an extra 30 minutes of sleep in the morning. Just make sure you choose a reliable cosmetician.
Dump Your Thoughts on Paper (The “Brain Dump”)
We can’t really ignore all the negative stuff that sometimes happens, but you can change your approach. Some problems cannot be fixed immediately, so worrying about them can just be frustrating.
You can make your to-do list for those things that you want to schedule for later. And make sure you accomplish them without procrastination. By taking one step at a time, you’ll feel better about yourself. Don’t be too ambitious about this, as it can be counterproductive. One small win can feel great as well.
Also, writing a diary or just daily notes on a post, it can help you express your thoughts and feelings, and can work as a sort of self-therapy.
Also Read – Difference Between Stress and Depression
Call a Friend: Connection is Key
We humans are social beings; even if you’re more on the introverted side, you still thrive with a friend beside you. Connections with family and close friends are what make our lives better whenever we feel down or just need to recharge.
If you’re stressed and feel like you’d want to isolate, rethink. Maybe that cup of coffee with a friend would make you forget about your work for a while and just relax. You can find something to laugh about, watch a comedy movie, have an excursion to a different city, visit a new coffee shop, or do something similar.
This being said, don’t confuse socializing with the lack of clear boundaries. The line between being a sociable person and a people pleaser can be pretty fine, so make sure you know the difference.
Tidy Up, Calm Down: Create a Peaceful Space
They say that our personal space reflects our mood, and there must be something about that. When you’re worried or anxious, you might not be willing to clean up and organize your apartment. This leads to a cluttered space and a lot of mess.
Well, a mess in your brain might need some time to clean up, but a mess in your room is handled in an hour or two. So, do what you can do, and you’ll see that you’ll instantly feel better in a space that’s clean, fresh, and decluttered.
Also, you might want to make a small revision of your closet and drawers. See if there’s anything you don’t need anymore. Old magazines, technology gadgets that don’t work anymore, clothes that don’t fit or you just don’t like them…name it. You can donate, sell, or repurpose it if something is still wearable.
Crank Up the Music: Instant Mood Shift
Music was invented to help people alleviate hard work, and knowing this, why not use it to shift your mood? It has been proven that music boosts good mood and energy. We are all different and like different genres, so you can choose whatever suits you. If heavy metal calms you, who are we to judge?
However, there’s one genre that might be neglected in our everyday lives, and that’s classical music. Mozart, Beethoven, Chopin, Bach, Shostakovich, and many other great musicians are timeless. It’s been proven that it’s great for mood, focus, and has calming effects. It can also improve memory if you’re studying or reading something.
You can make a small classical playlist for evenings and relaxation, and a different one for training and other, more dynamic activities. For example, Zumba mixes on YouTube and Spotify are great for fitness, or you can use anything you like if you’re having a walk in nature.
Step Outside: The Magic of Nature
Fresh air and sunlight are the best things you can get for yourself. The sun boosts your vitamin D (careful not to burn your skin, though). The best thing is that you don’t need hours of exposure.
Just a 15-minute coffee break outside or a nice, relaxing time on your front porch or balcony. You can combine it with the breathing technique mentioned before. Spending time outside can regulate your melatonin levels as well. This means that your sleep should be better overall. More than that, spending time in nature can reduce cortisol levels and send a message to your brain to relax. This is a part of the Attention Restoration Theory.
The color green is also known to be easy on the eyes, and it can remove strain from your eyes if you spend a lot of time behind the screen. Nature boosts your creativity and your immune system. Spending a lot of time indoors can make you more prone to catching some common viruses, while in nature, you can breathe some fresh air.
Furthermore, if you take some hiking or bike tours with a group of people, you can make some connections and find new friends.
Conclusion
Being able to deal with stress in a healthy manner does not mean getting rid of it but rather controlling it. Mindful habits, regular exercise, proper sleep, and feeling your feelings can make you even more resilient and calm when facing pressure, which is the reason why by including these aspects in your daily routine, you can become even stronger.
Keep in mind that even little regular steps in the direction of self-care can go a long way in your reaction to life challenges. First come your mental and physical health and you will discover that a balanced peaceful life is very achievable.
