In this day and age, stress is inevitable. It’s something that you cannot avoid. No matter how hard you try, it will catch up to you. But if you know a few practical tips for managing stress, you can deal with it in a healthier way.
You see, the human body is built to handle stress. It’s a natural response that helps us to deal with life’s challenges. But when stress is constant, it’s toxic. It can lead to a host of health problems and make life miserable.
So, let’s look at some practical tips for managing stress.
1. Keep your sense of humor
Laughter goes a long way. When you start to feel stressed, make a conscious effort to incorporate humor and laughter into your day. Laughter is a natural antidote to stress and it can help you quickly put things into perspective.
One study found that people who used humor to cope with stress were better able to maintain a positive mood than those who didn’t. It’s not always easy to find the humor in stressful situations, but even just trying to laugh more can help you manage stress.
Try watching a funny YouTube video, talking to someone who makes you laugh, or sharing a joke. Even a little bit of laughter can help you feel better and reduce stress.
2. Get enough sleep
One of the most common side effects of stress is poor sleep. This can lead to a vicious cycle where your stress keeps you up at night, and then your lack of sleep makes the stress even worse the next day.
Make sure you’re getting enough sleep each night to help you recover from the day and prepare for the next. The amount of sleep you need can vary depending on your age and other factors, but most adults should aim for 7-9 hours each night.
If you’re having trouble sleeping, try to develop a relaxing bedtime routine to help you wind down. You can also try to avoid screens, heavy meals, and caffeine in the hours leading up to bedtime.
3. Make time for yourself
It’s important to make time for yourself and the things you enjoy. This can help to reduce the effects of stress and can also help you to build resilience. Resilience is the ability to cope with and recover from stress and adversity.
Making time for yourself can be as simple as going for a walk, reading a book, or spending time with friends and family. You could also try a new hobby or activity that will distract your brain like an escape room, or take a short break or vacation.
4. Make time for your friends
Spending time with friends is a great way to unwind and relax. It also provides a great opportunity to share your problems and get advice.
A problem shared is a problem halved. And if you’re feeling stressed, talking about it can help you to put things into perspective.
If you don’t feel like talking about your stress, try to make time for your friends anyway. Sometimes, simply being around other people can help to lift your mood.
If you’ve been feeling stressed for a while, you might find that you start to withdraw from your friends and family. It’s important to keep in touch with them, even if it’s hard. Staying connected with other people is important in maintaining your mental wellbeing and resilience.
5. Exercise
Exercise is one of the most powerful stress-relief tools there is. It helps to reduce the levels of cortisol in your body, and it releases endorphins, which are natural mood lifters.
Exercise also helps to improve your sleep, which can be negatively affected by stress. And, of course, getting enough sleep is one of the best ways to protect yourself from stress.
Exercise doesn’t have to be time-consuming or complicated. You can get the stress-busting benefits of exercise with just 30 minutes of moderate activity, such as brisk walking, five times a week. And you can break your activity up into smaller chunks, if that’s easier for you.
If you’re struggling to manage your time effectively, it can be tempting to skip your workouts in favor of other commitments. But this can be counterproductive, as regular exercise can help to improve your productivity and efficiency.
6. Eat well
Eating a balanced diet is important for many reasons, not least because it supports your immune system. When you’re stressed, it can be tempting to reach for comfort foods, but these can have a negative impact on your mood and energy levels.
If you’re eating a lot of sugary, fatty or processed foods, you may find that your energy levels peak and then dip dramatically. This is because these foods cause your blood sugar levels to spike and then crash.
It’s much better to choose foods that release energy slowly, such as whole grains and complex carbohydrates. These will help to keep your energy levels stable and provide your body and brain with the fuel they need to cope with stress.
Eating a diet that is rich in fruit and vegetables, lean protein, and whole grains will help to protect your body against the negative effects of stress.
7. Set realistic goals and manage your time
Setting goals can be a good way to give yourself a sense of purpose and direction, but it can also be a source of stress if you set goals that are unrealistic or unachievable.
Setting unrealistic goals can lead to feelings of failure and can be a major cause of stress in the workplace. It’s important to set goals that are challenging but achievable, and to break them down into smaller, more manageable tasks.
Managing your time effectively is also key to reducing stress in the workplace. Make sure you prioritize your tasks and focus on the most important ones first.
8. Learn to say no
It’s important to know your limits and to be able to recognize when you’ve taken on too much. You may feel that you have to take every opportunity that comes your way, but overcommitting yourself is a surefire way to increase your stress levels.
Instead, be choosy about which opportunities you take on. Not sure if you can handle an extra project at work? Do you have the time to serve on another board? Do you have the capacity to take on a new client? If the answer is no, practice saying no to the things that will only add to your level of stress.
Distinguish between “I’d like to do that, but I don’t have time” and “I’m really not interested in that.”
9. Be assertive
Being assertive means standing up for your own rights, while also respecting those of your colleagues. It means that you’re able to express your thoughts, feelings, and needs clearly and confidently, without being aggressive.
If you’re not assertive, you’re more likely to feel stressed, as you may find it difficult to say “no” and take on more than you can handle. Over time, this can lead to burnout.
Being assertive can also help you to manage your time effectively, as you’ll be able to communicate your needs and priorities to others.
To become more assertive, start by learning what your rights are. Then, use “I” statements to express yourself clearly. And, make sure that your body language supports what you’re saying.
Social media, like TikTok, can be a great way to unwind. Knowing the best time to post on TikTok, Instagram and other platforms is important if you are looking to connect while managing stress. Finding the right time can help balance work and relaxation.
10. Practice relaxation techniques
Relaxation techniques can help to calm your mind and reduce the stress response. Some of the most popular relaxation techniques include:
• Deep breathing
• Meditation
• Progressive muscle relaxation
• Visualization
• Yoga
Try different relaxation techniques to see which ones work best for you. You can also combine relaxation techniques for even greater stress relief. For example, you might start your day with a 10-minute meditation, then use deep breathing to calm your mind before a big meeting.
11. Talk to someone
It’s easy to feel isolated and lonely in a high-pressure environment, especially if you’re working long hours. But talking to someone about the way you’re feeling can really help. It can provide a sense of perspective and help you to see things differently.
You might want to talk to a colleague, a friend or a family member. If you have access to an employee assistance program, you can talk to a counselor in confidence. If you’re really struggling, it’s important to seek professional help.
12. Keep a stress diary
If you’re not sure what causes your stress, keep a diary for a few weeks. Record the situations, events, and people you encounter, and your reactions to them.
Look for patterns. Do you become more stressed when you’re dealing with a particular person? Or do you feel more stress on certain days, or in certain situations?
13. Don’t rely on things not to rely on!
Finally, it’s important not to rely on alcohol to help you relax after a long day. While it’s fine to enjoy a drink in moderation, using alcohol to mask stress can lead to long-term health problems, including addiction.
If you’re struggling to relax, try using some of the other methods we’ve discussed, such as mindfulness, meditation, or exercise. If you find that you’re drinking more than you’d like to, it’s important to seek help from a professional.
When you’re feeling stressed, it’s easy to reach for unhealthy coping mechanisms such as smoking. But these can make the situation worse and can have a long-term impact on your health.
Smoking when you’re under pressure may calm you initially. But, because smoking increases your heart rate, you may find that you become more stressed, not less.
Caffeine is a stimulant that can help you stay alert and focused. But, when you’re already feeling the effects of stress, it can make things worse. This is because caffeine increases the production of adrenaline, the hormone that triggers your body’s stress response. Too much caffeine can also make it harder for you to sleep, which can further increase your stress levels.
Caffeine is found in coffee, tea, energy drinks, and chocolate. Be mindful of your caffeine intake, and avoid it if you can.
Conclusion
Stress is an inevitable part of life in a high-pressure work environment. How you handle it, however, is entirely up to you. Follow these tips to manage stress and avoid burnout.