Know Your Limitations
Take a look at the amount of time you devote to work, family and other demands and consider how you can better balance your schedule, say practitioners. If your schedule is full, know when to say “no,” and know when to take a break.
Do you treat yourself as well as you treat your friends and family?
That simple question is the basis for a burgeoning new area of psychological research called self-compassion — how kindly people view themselves. People who find it easy to be supportive and understanding to others, it turns out, often score surprisingly low on self-compassion tests, berating themselves for perceived failures like being overweight or not exercising.
The research suggests that giving ourselves a break and accepting our imperfections may be the first step toward better health. People who score high on tests of self-compassion have less depression and anxiety, and tend to be happier and more optimistic. Preliminary data suggest that self-compassion can even influence how much we eat and may help some people lose weight.
Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing. Don’t worry about seeming crazy — just tell yourself why you’re stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.
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“Many of my patients say music is one of the most useful stress-coping strategies,” says Dr Muhammad Nasim, a GP at Northwood Medical Centre, Birmingham, who regularly sees patients suffering from stress. “[Listening to music and singing] reduces stress hormone levels in the blood.” Dr Mark Winwood, a London psychologist, also tells me that music fires “positive brain neurotransmitters”, which basically means you get more positive images in your head, which helps you relax.”
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Mess leads to stress, which leads to fatigue. “It takes energy to process the visual information in a cluttered space, and that drains our cognitive resources . . . Disorder is a type of chaos, which switches on our fight-or-flight response to a small degree. “It breeds anxiety, and anxiety is costly in terms of energy. Begin [organizing] with items visible on the desk, table, bed, or floor,” she says. “This will encourage feelings of mastery. When we feel a sense of control, it’s energizing.” Then move on to more complex tasks like revamping closet space or finally cleaning out the garage.
Source: Evelyn Spence in Prevention Magazine (Jun2018, Vol. 70 Issue 6, p78-83. 6p)
A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.
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For a super easy and quick stress reliever, try chewing gum. One study showed that people who chewed gum had a greater sense of wellbeing and lower stress . One possible explanation is that chewing gum causes brain waves similar to those of relaxed people. Another is that chewing gum promotes blood flow to your brain. Additionally, one recent study found that stress relief was greatest when people chewed more strongly.
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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. Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.
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Burning a scented candle may help reduce your feelings of stress and anxiety. Some scents are especially soothing. Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep. Here are some of the most calming scents:
