When stress has a major impact on relationships at work and at home. When stress is high it often gets passed on to our partner. The kids are directly and indirectly impacted as are our pets. The biggest victim of stress is OURSELF. Here are 9 ways to manage stress!
The first of the 9 ways to manage stress is exercise. Regular exercise not only contributes to a smoother running body, but burns off adrenaline which when left in the body toxifies, builds self-confidence, and releases endorphins (natural body manufactured heroine). And improves sleep quality.
Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image.
2. Reduce Your Caffeine Intake
Caffeine is a stimulant found in coffee, tea, chocolate, and energy drinks. High doses can increase anxiety. High quantities of caffeine can increase stress and anxiety. However, people’s sensitivity to caffeine can vary greatly. The caffeine in tea is processed more slowly. While coffee has a higher spike and less residual impact so choose carefully.
3. Write It Down
One way to handle stress is to write things down.
While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for. Writing 5 things you are grateful for daily is linked to a better sense of well-being in clinical studies. The same is true for journaling 20 minutes a day 4 days a week or more.
4. Spend Time With Friends and Family
While family time during the Holidays can be stressful, regular time with friends and family has been proven to increase happiness and reduce stress. Look for ways to depressurize Holiday family time by releasing expectations so that you can take it as it comes this season.
One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response
Keep in mind that both men and women benefit from friendship.
Help your kids. Take time with them and reduce their stress. Helping others is a stress mind hack.
Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety.
Laughter is good for your health, people in hospitals improve more quickly with regular laughter.
Laughter helps improve your Immune system and is definitely mood-altering.
Studies prove that people in the laughter intervention group experience more stress relief than those who were simply distracted).
Try watching a funny TV show or hanging out with friends who make you laugh. You could even try laughing at yourself!
6. Learn to Say No
While we can’t control what’s outside of ourselves we can limit the impact by reducing what we commit ourselves too. Take control over the parts of your life that you can change and are causing you stress. Juggling many responsibilities can leave you feeling overwhelmed. Being selective about what you take on — and saying no to things that will unnecessarily add to your load — can reduce your stress levels. Know your own limits and what truly rings your bell is fun for you. Only say “Yes” to things that you know will benefit you and your family directly.
7. Reduce Mental Chatter
Our brains are chattering about the future and the past constantly- it’s a hardwired survival mechanism that is scanning for danger developed when the world was a far less reliable environment. Proven methods for reducing mental chatter are prayer, meditation, and “mindfulness” practices.
DUHHH Cuddling, kissing, hugging and sex can all help relieve stress. Positive physical contact releases oxytocin lowering blood pressure and heart rate, and driving relaxation. Interestingly, humans aren’t the only animals who cuddle for stress relief. When stressed, chimpanzees cuddle their friends. Take a lesson from a chimp!
Positive touch from cuddling, hugging, kissing and sex may help lower stress by releasing oxytocin and lowering blood pressure.
9. Spend Time With Your Pet
Having a pet may help reduce stress and improve your mood. Pet owners have longer and happier lives.
Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship — all qualities that help reduce anxiety.
Follow these 9 ways to manage stress and you will be happier and so will everyone around you.