Freeing Yourself from Stress for a Lighter Life
- premahanson
- Sep 23, 2024
- 3 min read
Updated: Oct 1, 2024
I might be stating the obvious, but we are living through some stressful times.
Inflation, the high cost of living, rise in food prices and the list goes on. Since the pandemic, stress level has increased and many fields of study on stress have taken place.
But not all stress is bad. Stress is part of our everyday life. But when stress becomes disruptive and not handled effectively, it can affect our health and wellbeing. Growing evidence suggests that stress and inflammation can mutually reinforce each other, forming a harmful cycle that may lead to stress-related conditions such as:
· High blood pressure
· Certain neurodegenerative diseases (such as Alzheimer’s Disease, Parkinson’s)
· Feeling of depression
· Brain fog
· Inability to focus
· Memory issues
· Poor sleep
Taking a proactive approach to stress management is vital. Stress is inevitable in our daily lives, arising from external variables such as weather, work schedules, and traffic jams, as well as internal sources such as chronic diseases, hunger, exhaustion, and toxic bodily burden. While some stressors can be alleviated through simple actions like eating or taking a walk, others may require significant effort and support from friends and family for lasting positive changes.
Here are some stress management suggestions:
1.Prioritize Restful Sleep: Ensure a good night's sleep by:
Sticking to regular bedtime and wake-up times.
Maintain a quiet and comfortable sleep environment.
Remove electronics from the bedroom.
Avoid large meals, caffeine, and alcohol before bedtime.
A short power nap during the day can also be beneficial.
2. Food to relieve stress: Foods that can help you deal with stress include:
Opt for foods rich in vitamin C (e.g. oranges, tomatoes, kiwi, broccoli).
Complex carbohydrates (found in whole grains, fruits, and vegetables).
Broccoli, wild caught mackerel, black beans and kale are all good sources of magnesium, which can help with headaches, tiredness, and getting a better night's sleep.
Omega-3 fatty acids (found in nuts, seeds, and fatty fish) to support mood stability and lower blood pressure.
3.Engage in Physical Activity: Regular exercise such as swimming, cycling can contribute to mental health by maintaining healthy stress hormone levels and promoting the release of endorphins, natural painkillers, and mood boosters.
4.Practice Mindfulness and Gratitude: Embrace moments of quiet for prayer, deep breathing exercises, and incorporate mindfulness and gratitude practices to promote a composed and tranquil state of mind. Deep breathing exercises, when done intentionally for three minutes three times a day, can be particularly effective.
5.Hobbies: Engaging in hobbies such as playing instruments, singing, gardening, and journaling can reduce stress level.
6.Take Outdoor Walks: A simple twenty-minute walk in a park or outdoor area can balance stress hormone levels and contribute to overall well-being.
7.Explore Bodywork Therapies: Consider alternative therapies like massage, acupuncture, and chiropractic care from licensed and well-trained professionals to relieve stress.
8.Limit Electronics Use: Set boundaries on screen time, particularly activities like reading the news and using social media, can help deal with stress and make time for more important things.
9.Spend time with friends and family: Getting together with other people and having a laugh can lower stress level by increasing the happy hormones.
In conclusion, even though life has many things that can cause stress, there are many tools that can help lessen their effects and promote healthy, useful living. These things are good for your health, whether it's a nap, eating, or reading.