Two keys to reducing stress

What symptoms do you have when you are stressed? How do they appear to you?

Stress often manifests itself in a variety of ways: physical, mental, and emotional.

Physical signs include headaches, muscle tension, upset stomach, restless sleep, shaky / sweaty hands, and restlessness.

Mental signs include being easily distracted / unable to focus, being more forgetful, having simple problems that become exaggerated, and having more dreams.

Emotional signs include irritability, short temper, exhaustion, and an inability to make decisions.

How can you relieve or reduce your stress?

TIP # 1 – Take charge.

When you feel in control, you can RESPOND rather than REACT to your surroundings. You feel more empowered and better able to manage whatever comes your way. Start by looking at what you can and cannot control.

List the things I control in my life.

List the things that are REALLY out of my control.

What is my attitude towards the things I control? Towards things, right?

To what tensions can I say “no”, eliminate, reduce or delegate in my life?

What can I add to my life that will counteract stress? (meditation, workouts, etc.)

What positive people do I want in my life to support me?

With which negative people do I need to spend less time?

What is the most important thing to me?

Make a list, prioritize, and commit to eliminating one stressful thing each day!

TIP # 2 – Incorporate exercise.

Regular exercise is one of the best stress reduction techniques out there. It has multiple benefits for stress relief:

HEALTH IMPROVEMENT: “Exercise brings life to your years as well as years to your life” through a lower heart rate and a reduced risk of heart disease; it can also prevent certain types of cancer and will increase resistance.

BETTER MOOD: Exercise causes the brain to release substances similar to opium that relieve pain and produce a natural effect, giving a feeling of well-being and comfort. It also stimulates the brain to secrete serotonin, dopamine, and norepinephrine, which act as antidepressants and improve mood (deficiencies can result in depression, anxiety, impulsivity, aggression, and increased appetite).

REDUCED BODY TENSION: Exercise helps relieve the repressed emotions that we have in our muscles. Having a relaxed body allows you to sleep better, have more energy, improve concentration and memory, and speed up your alertness and reaction time, resulting in an overall sense of well-being.

CREATE A PLAN:

How can taking charge and exercising affect my stress level?

How do I want to feel after planning and exercising, both physically and emotionally?

What can I do to incorporate planning and exercise into my life? (What? When? With whom? For how long?)

START TODAY:

Find a friend to exercise with for the recommended minimum of 20 to 30 minutes a day, 3 to 5 times a week. Exercising with a friend helps provide a plan for regular routine, responsibility, and enables multitasking so you can brainstorm, encourage, or share thoughts with a friend while exercising.

Get a personal trainer or join a gym. Strive to TRAIN!

Be mindful of exercise. Park further away and walk. Take a flight of stairs instead of an elevator. Do sit-ups while watching TV. Take the dog for a morning walk before showering.

All the benefits of planning and exercise affect your ability to sharpen, move faster, and feel better. Taking the time to do this will really give you more time for the other things you need to do and REDUCE YOUR STRESS!

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