Have you ever been extremely overwhelmed with everyday components of life? Maybe work is starting to feel too stressful? Or do personal relationships seem too much to handle? Here are some easy ways to combat your stress and feel in control of your life. Following these tips will help you lead a more peaceful yet productive lifestyle.

1. Set goals based off of how much time it would take to fulfill a task

Before starting on any task, be sure to plan out how much time the task will take. Consider jotting down a schedule for the day, and try to stick to those allocated times for each of your tasks. Even if you cannot commit to all of the fixed times, tell yourself that you will get through at least 25% of what you had originally planned. Once you accomplish that consistently, then try to accomplish 50% of your tasks. By following this, you will avoid burnout and will feel in control of the tasks at hand.

2. Go outside

While this may seem simplistic, going outside and getting exposure to fresh air have been proven to reduce stress. In particular, there is a technique called forest ‘bathing’ that is defined as the practice of spending time in a wooded area is good for one’s mind, body and spirit. Participants of this technique were found to have lower blood pressure and lower levels of cortisol. Even if you are not near a forest, going outside and being present in nature will help you establish tranquility in your life.

3. Stimulate the parasympathetic nervous system by partaking in breathing exercises

The autonomic nervous system is sometimes known as the involuntary nervous system. It controls several bodily systems even without any conscious direction, and two of its 2 branches are the sympathetic nervous system and parasympathetic nervous system. When the parasympathetic nervous system is activated, it releases a feeling of calmness and relaxation in your mind as well as body. On the other hand, the sympathetic nervous system is known to trigger the “fight or flight” response when there is a potential threat.

These two systems work together, but in times of intense stress, they can get out of balance. When one feels anxious or stressed for long periods of times, the sympathetic nervous system overpowers the parasympathetic.

Therefore, by stimulating your parasympathetic nervous system, the balance will be restored. You can do this by breathing through your diaphragm, practicing mindfulness, and surrounding yourself in a positive environment.

4. No multitasking.

Though multitasking may create an illusion of getting things done faster, it actually drains the glucose fuel needed by the brain. This decreases the efficiency of brain activity and makes us feel more tired in the long run. Instead of multitasking, try to really focus on one activity and space it out with breaks or snacks. This will help the mind feel calm, productive, and at its best.

Sources:

1. https://www.psychologytoday.com/ca/blog/turning-straw-gold/201109/4-tips-slowing-down-reduce-stress
2. https://www.nbcnews.com/better/pop-culture/how-nature-can-solve-life-s-most-challenging-problems-ncna749361

The restless feeling during final exams or anxiousness of speaking to your boss can all induce various levels of stress. Stress can be beneficial at times, but however, it is a crucial factor for survival. The “good” stress is known as acute stress, but “bad” stress is chronic stress that could be detrimental to one’s health.

Acute vs. Chronic Stress

The hormone called cortisol determines stress. It controls blood sugar levels, regulate metabolism, maintain memory formulation, and reduces inflammation. Increased cortisol release due to excessive stress would lead to weight gain, high blood pressure, mood swings, and blood sugar imbalances.

However, with just the right level of stress, experts say it is a burst of energy that could advise better choices and meet daily challenges. This factor is critical for survival that acts as a flight-or-fight response, such as the indication to dodge a car that is coming towards you. Studies have shown that individuals who have moderate levels of stress before surgery recovered faster than individuals having high or low levels of stress, alongside other health benefits. With a completely stress-free life, the thought of pain could be too intense and the body would not be prepared psychologically.

Too much stress is adversely affecting a person’s health.  It could lead to headaches, irritability, change in appetite, sickness, and increased anger or anxiousness than usual. Chronic stress not only affects your head but the entire body and eventually induces health problems. It becomes more severe when people use alcohol or tobacco to relieve stress, as these tend to keep the body in a more stressed state instead.  

Assess Bad Stress to Good

Specific practices such as meditation and yoga can help to mediate stress levels. Other ways to reduce stress could be merely by avoiding substances such as caffeine, alcohol, and nicotine. Proper sleep hours and straightforward practices such as managing time and tracking stress could improve one’s health! It’s important to know your own body, and the amount of pressure you can handle. So when you feel strenuous, take a deep breath, and handle the situation calmly without adversely affecting your body.