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What are some techniques I can use to decrease my stress?
In Welcome to the Q&A Forum
Arpit Sharma
Feb 15, 2021
Stress serves an important purpose—it enables us to respond quickly to threats and avoid danger. However, lengthy exposure to stress may lead to mental health difficulties (for example, anxiety and depression) or increased physical health problems. A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover. Eat and drink to optimize your health. Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help at the moment but actually may add to stress in the long run. Caffeine also can compound the effects of stress. Consuming a healthy, balanced diet can help to combat stress. Exercise regularly. In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Consider non-competitive aerobic exercise, strengthening with weights, or movement activities like yoga or Tai Chi, and set reasonable goals for yourself. Aerobic exercise has been shown to release endorphins—natural substances that help you feel better and maintain a positive attitude. Stop using tobacco and nicotine products. People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on the body by increasing physical arousal and reducing blood flow and breathing. Study and practice relaxation techniques. Taking the time to relax every day helps to manage stress and to protect the body from the effects of stress. You can choose from a variety of techniques, such as deep breathing, imagery, progressive muscle relaxation, and mindfulness meditation. There are many online and smart phone apps that provide guidance on these techniques; although some entail purchase costs, many are available free of charge. Reduce triggers of stress. If you are like most people, your life may be filled with too many demands and too little time. For the most part, these demands are ones we have chosen. You can free up time by practicing time-management skills like asking for help when it’s appropriate, setting priorities, pacing yourself, and reserving time to take care of yourself. Examine your values and live by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. Use your values when choosing your activities. Assert yourself. It’s okay to say “No” to demands on your time and energy that will place too much stress on you. You don’t have always have to meet the expectations of others. Set realistic goals and expectations. It's okay—and healthy—to realize you cannot be 100% successful at everything all at once. Be mindful of the things you can control and work on accepting the things that you can’t control. Sell yourself to yourself. When you’re feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem. There are several other methods you can use to relax or reduce stress, including: Deep breathing exercises. Meditation. Mindfulness meditation. Progressive muscle relaxation. Mental imagery relaxation. Relaxation to music. Biofeedback (explained below). Counseling, to help you recognize and release stress. Ask your healthcare provider for more information about these techniques or other suggestions. I hope this helps!
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What are some techniques I can use to decrease my stress?
In Welcome to the Q&A Forum
Arpit Sharma
Feb 15, 2021
Stress serves an important purpose—it enables us to respond quickly to threats and avoid danger. However, lengthy exposure to stress may lead to mental health difficulties (for example, anxiety and depression) or increased physical health problems. A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover. Eat and drink to optimize your health. Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help at the moment but actually may add to stress in the long run. Caffeine also can compound the effects of stress. Consuming a healthy, balanced diet can help to combat stress. Exercise regularly. In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Consider non-competitive aerobic exercise, strengthening with weights, or movement activities like yoga or Tai Chi, and set reasonable goals for yourself. Aerobic exercise has been shown to release endorphins—natural substances that help you feel better and maintain a positive attitude. Stop using tobacco and nicotine products. People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on the body by increasing physical arousal and reducing blood flow and breathing. Study and practice relaxation techniques. Taking the time to relax every day helps to manage stress and to protect the body from the effects of stress. You can choose from a variety of techniques, such as deep breathing, imagery, progressive muscle relaxation, and mindfulness meditation. There are many online and smart phone apps that provide guidance on these techniques; although some entail purchase costs, many are available free of charge. Reduce triggers of stress. If you are like most people, your life may be filled with too many demands and too little time. For the most part, these demands are ones we have chosen. You can free up time by practicing time-management skills like asking for help when it’s appropriate, setting priorities, pacing yourself, and reserving time to take care of yourself. Examine your values and live by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. Use your values when choosing your activities. Assert yourself. It’s okay to say “No” to demands on your time and energy that will place too much stress on you. You don’t have always have to meet the expectations of others. Set realistic goals and expectations. It's okay—and healthy—to realize you cannot be 100% successful at everything all at once. Be mindful of the things you can control and work on accepting the things that you can’t control. Sell yourself to yourself. When you’re feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem. There are several other methods you can use to relax or reduce stress, including: Deep breathing exercises. Meditation. Mindfulness meditation. Progressive muscle relaxation. Mental imagery relaxation. Relaxation to music. Biofeedback (explained below). Counseling, to help you recognize and release stress. Ask your healthcare provider for more information about these techniques or other suggestions. I hope this helps!
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Hi, I am curious to know what you all do to manage your anxiety? I got crazy when I am anxious or in a weird social situation!
In Welcome to the Q&A Forum
Arpit Sharma
Feb 13, 2021
Best Answer
Question your thought pattern Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can take back control. Practice focused, deep breathing Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate which should help calm you down. The 4-7-8 technique is also known to help anxiety. Use aromatherapy Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing. Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety. Go for a walk or do 15 minutes of yoga Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety. Write down your thoughts Writing down what’s making you anxious gets it out of your head and can make it less daunting. These relaxation tricks are particularly helpful for those who experience anxiety sporadically. They may also work well with someone who has generalized anxiety disorder (GAD) when they’re in a bind too! However, if you suspect you have GAD, quick coping methods shouldn’t be the only kind of treatment you employ. You’ll want to find long-term strategies to help lessen the severity of symptoms and even prevent them from happening.
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Arpit Sharma
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