April is recognized as National Stress Awareness Month, and its observance has been in existence since 1992. Along with raising awareness about the impacts of stress, this month also aims to increase knowledge on how to better manage or prevent stress from affecting your physical and mental well-being[1-3] and take steps towards a healthier and better life.
In this article, we have mentioned some powerful, research-backed tips for you to follow to simplify your daily routine and reduce stress.
1. Wake up 15 minutes early
Making small changes in your daily routine is the best start if you feel stressed with your day-to-day activities. When you constantly feel pressed for time, shifting your wake-up time even 15 minutes earlier might prove productive.
2. Prepare for the day the night before
One of the tricks to make mornings less stressful is preparing for it the night before. It can simply involve packing your work bag, preparing your breakfast, or planning your outfit for the next day. This simple practice will help you reduce your morning stress.
3. Write it if you can’t remember it
Writing things down can be one of the best keys to reducing stress. Keeping a simple daily planner with to-do lists, ongoing tasks, and weekly schedules in one place can help you stay organized and reduce the need to constantly remember everything.
4. Learn to say ‘No’ more often
Always saying yes is not healthy. Learn to say no when you are overcommitted and loaded with too much work, as you are more likely to feel run down and possibly get sick. Also, when you say no to a new commitment, you are honoring your existing obligations and ensuring that you give enough time to your tasks.
5. Avoid negative people
Being around people with negative thoughts can affect your thinking and mood. Research states that small amounts of negative brain activity can lead to a weaker immune system. Thus, surround yourself with happy, warm, and genuine people who will lift you and help you focus on the positivity of a situation[4].
6. Ask for help when you need it
One of the unsaid stress management techniques is seeking help for work when you are unable to manage. Never hesitate to seek support when you feel overwhelmed, either at home or work.
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7. Prioritize challenging tasks
Starting the day with the most difficult task can help you potentially feel less stressed later in the day. You can also break your work into manageable chunks, or sequence your to-do list in terms of priority
8. Compliment someone or express gratitude
One of the studies has shown that people who act with kindness and compassion have fewer mental health issues[5]. Experts say that giving someone else a boost, whether compliments or expressing gratitude, has a mood-lifting effect and contributes to well-being.
9. Take a quick walk
Studies show that spending time in nature when you are stressed can reduce your stress hormones to a large extent. Just taking a brisk walk outside your house or workplace can rejuvenate your senses and bring a sense of positivity to you[7].
10. Believe in yourself
Lastly, having a strong belief in yourself can not only boost your mental health but has a positive impact on how you may manage a stressful situation. If you work on improving your self-confidence, you will feel more equipped and will be able to cope with any stressful life event.
Some other tips to effectively manage your daily stress are:
-Listening to music
-Laughing more
-Practicing self-care
-Talking to a friend
-Eating dark chocolate
-Squeezing a stress ball
-Counting backward
-Deep breathing
-Cuddling with a pet
-Aromatherapy with wellness candles
-Dripping cold water on your wrists
-Getting a hug from your loved one
Final takeaway
Stress is an inevitable part of our lives, but excessive stress can take a toll on our physical and mental health. Although the complete elimination of stress may not be possible, we can learn to manage it effectively and alleviate its adverse effects. However, if you feel that stress is overwhelming or affecting your daily functioning, seek professional medical help.
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(The article is written by Monalisa Deka, Senior Health Content Editor, and reviewed by Dr. Swati Mishra, Medical Editor)
References
1. Stress Management Society. Available online:https://www.stress.org.uk/national-stress-awareness-month/
2. National Institute of Health. Available online:https://hr.nih.gov/working-nih/civil/national-stress-awareness-month
3. WHO: Q&A on Stress. Available online:https://www.who.int/news-room/questions-and-answers/item/stress
4. Fulvio D’Acquisto. Affective immunology: Where emotions and the immune response converge. Dialogues Clin Neurosci. 2017; 19(1): 9–19. Available online:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5442367/
5. Andersson C, Mellner C, Lilliengren P, etal. Cultivating Compassion and Reducing Stress and Mental Ill-Health in Employees—A Randomized Controlled Study. Front Psychol. 2021; 12: 748140. Available online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8830419/#
6. M.P.J. Spijkerman, W.T.M. Pots, E.T. Bohlmeijer. Effectiveness of online mindfulness-based interventions in improving mental health: A review and meta-analysis of randomized controlled trials. Clinical Psychology Review. Volume 45, April 2016, Pages 102-114. Available online: https://www.sciencedirect.com/science/article/pii/S0272735815300623
7. ScienceDaily. Spending time in nature reduces stress. Available online: https://www.sciencedaily.com/releases/2020/02/200225164210.htm