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By Gaby Gulo
For many of us, stress can feel like a constant companion. From the minor (running late for work) to the major (preparing for a big presentation), we’ve all been there. Loss of appetite, difficulty sleeping or concentrating, that nervous tickle in your stomach. If stress is a daily challenge, how should we handle it?
Managing stress is part of a healthy lifestyle, so it’s no surprise that our doctors had plenty to say about it. There are many ways to deal with stress, so choose one (or more!) of the habits below and fold it into your health routine!
1. Take care of your health first
The first step to managing stress is to recognize the negative effects it can have on your health. Dr. Lori Wagner says, “Don’t let stress get in the way of taking care of yourself.” Set alarms if you have to: just make sure you eat, take your medication, and go to sleep on time.
2. Eat well
You are what you eat, and what you eat affects all aspects of your life. According to Dr. Linda Callaghan, your diet affects your mood, ability to handle stress, productivity, and immune systems. “A balanced diet, moderate exercise, regular sleep patterns, [and] healthy relationships [determine] the quality of our life.”
3. Exercise regularly
During exercise, your body releases endorphins, those feel-good chemicals that can help you feel calm. By exercising 30–60 minutes a day, you can improve your stress levels. No time to hit the gym? Dr. Maritza Baez suggests this simple activity at your desk: “When stressed, take five slow, deep breaths with your eyes closed, then roll your shoulders forward five times, then back five times. This will slow your heart rate and release tension in your neck and shoulders.”
4. Get enough sleep
Clinical psychologist Dr. Barbara Lavi warns that severe sleep deprivation can lead to hallucinations. However, don’t wait until you’re hallucinating to change your sleep schedule! Remember, you need to take care of yourself. If you’re stressed and unable to sleep, consider speaking to a HealthTap doctor to learn stress management technique and develop better sleep habits.
5. Prioritize your tasks
Dr. Victor Bonuel reminds us that there are only 24 hours in a day, 6–8 hours of which should be for sleep. The rest is for work and recreation, physical and mental activities. At work, space out the heavy workloads with easier ones in-between so you don’t burn out. Our mind and body is like a car—we need to stop and take a break every now and then.
6. Don’t procrastinate
It’s the only “don’t” on this list because it’s the most important one. After all, what’s the point of prioritizing your tasks if you end up procrastinating anyway? Dr. Michael Rothman strongly suggests “Do not procrastinate when it comes to doing what you need to do.” Procrastinating causes stress, and if you’re already stressed to begin with…
7. Savor the small things
Dr. Susan McCreadie, whose speciality is holistic medicine, suggests shifting your mindset if you find yourself especially stressed. “Stress is part of life,” she says. “Eat real food, exercise, meditate, laugh, [and] do what you enjoy for some part of your day, [every day].” Slow down and enjoy on the little things that make you smile.
8. Express your feelings
A major source of stress is communication issues. If you’re consistently biting your tongue and ignoring how you feel, then all that bottled-up anxiety and emotions will eventually erupt—and it might not be pretty. Instead, start by acknowledging how you feel and why. Dr. Jason Berman strongly encourages expressing your feelings to help manage stress.
9. Write it down
If you find it difficult to express your feelings to other people, writing and journaling may help. Dr. Abby Caplin says, “Many studies have shown that journal writing helps people process their stressful experiences [and improves perspective, health, and wellbeing].” Because journal writing is usually stream of consciousness, not a detailed chronicle of events, it allows you to get your emotions out of your head and onto a page.
10. Think positively
While it’s easy to get sucked into negative thinking, we need to confront those negative thoughts and spin them in a more positive light. Dr. Lawrence Smith notes that when people feel stress, they’re usually thinking negatively. “For example,” he says, “they may be catastrophizing or playing the ‘what-if’ game.” Rather than spend time on possible negative outcomes and other fears, focus on planning for and working towards desired positive outcomes.
11. Be mindful
Although mindfulness doesn’t create a stress-free life, it can still help you manage whatever life throws your way. Instead of a negative knee-jerk reaction, mindfulness allows you to creatively handle problems and difficult situations. Dr. Pamela Pappas’ advice is to formally practice mindfulness on a daily basis, especially in a class with other people.
12. Meditate
Dr. Kenneth Cheng says that meditation is an important and effective way to reduce stress. His simple meditation technique is this: find a quiet, comfortable place where you won’t be disturbed. Close your eyes and take slow, deep breaths, inhaling through your nose and exhaling through your mouth. “Hyper-focusE” on listening to your breaths. Do this for 5-20 minutes daily.
13. Breathe deeply
The simplest, most immediate action you can take to control your stress is to breathe deeply. Breathe in for five counts, letting your diaphragm expand, hold for five, then slowly release for five. However, if you don’t have the time to do anything to manage your stress but deep breathing, reconsider your lifestyle. Dr. Cornelia Franz cautions again reaching the point where you have no time to take care of yourself and your loved ones: “make some changes…no job is worth sacrificing your health.”
Source: blog.Healthtap.com