How Can You Reduce Stress WithSimple
Lifestyle Moderation?

Fathom this:

1. According to American Psychological Association, stress is a top health concern for U.S. teens between 9th and 12th grade[1]

2. About 80% of workers feel stress on the job and nearly half say they need help in learning how to manage stress. [2][3]

3. The results of a recent poll showed that an astounding 87% of Indian women claim feeling stressed most of the time, with an additional 82% asserting they had insufficient time to relax. [4]

4. Stress levels in the workplace are rising with 6 in 10 workers in major global economies experiencing increased workplace stress. [5

Therefore, it is imperative that one leads a healthy lifestyle to enhance their stress resistance and general health by having a proper diet rich in a variety of vegetables, fruits, whole grains, exercising regularly and avoiding too much alcohol, tobacco and caffeine. A substantial body of evidence strongly supports the concept that lifestyle moderation can do wonders in stress management programmes.

Exercise: Blunt those harmful effects of Stress!

  • Start slow but be steady; exercise in combination with stress management
  • Combine aerobic exercise with strength training
  • Find activities that are exciting, satisfying and challenging
  • Hit the gym, swimming pool or enrol for yoga classes

Cognitive-Behavioural Therapy: One of the most effective ways of reducing Stress!

A) Identify Source

  • Make a note of activities that put a strain on energy and time, trigger anger or anxiety, or precipitate a negative physical response. Do note positive experiences
  • Question the source of stress like do these stressful activities meet my goals? Which tasks are under my control and which ones aren't? etc

B) Restructure Priorities

  • Always focus on to shift the balance from stress-producing to stress-reducing activities
  • Listen to music; research finds that listening to soothing music can decrease blood pressure, heart rate, and anxiety levels in heart patients
  • Have proper sleep
  • Own a pet; research finds that pet owners have a lower blood pressure increase in response to stress than people who do not own pets
  • Replace unnecessary time-consuming chores with pleasurable or interesting activities
  • If the source of stress is in the home, go for a vacation

C) Discuss Feelings

  • Communicate and let your feelings out; research says feelings of anger or frustration that are not expressed in an acceptable way may lead to hostility, a sense of helplessness, and depression
  • Therapists suggest expressing feelings does not mean venting frustration; have a healthy talk
  • Confide in your trusted individual, directly or through writing, SMS, mail etc.
  • Expressing alone cannot solve the whole problem; be a patient listener, empathise and respond to others with understanding
  • Keep Perspective and Look for the Positive
  • Use Humor. Research has shown that humor is a very effective mechanism for coping with acute stress
  • Eat healthy and drink healthy. Foods with rich in diet and health drinks with important nutrients are helpful

Just Relax! Develop a relaxation response; try these alternative techniques

  • You can’t eliminate stress but develop a natural unwinding of the stress response. Studies say relaxation lowers respiration, pulse rate, blood pressure, releases muscle tension and eases emotional strain
  • Go for meditation classes, occasional massage & spa sessions
  • Try Acupuncture as it may improve stress-related heart muscle activity. Though, it has no effect on stress-related blood pressure or heart rate
  • People with severe stress may try Hypnosis. In one study of patients with irritable bowel syndrome, stress reduction from hypnosis led to improvements in many bowel symptoms
  • Aromatherapy can be a good option for some. Few people may go for herbal or natural remedies 

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