Introduction

 

 Life is a journey, it takes us through a lot of ups and downs. Every emotion we feel is a response to our action. Likewise, we life gets tough, stress is an automatic reaction. While a small dose of it can help you push through the difficult time but, too much of it can have adverse effect. Don’t worry, we are going to get through stress together.

   

What is Stress?

  Stress is a natural process. It’s your body’s way of saying that you are undergoing through a change or a challenge that is often exhausting and overwhelming. It is a very good sign, signaling to slow down or take a break from what you have been doing.

 When you are self aware about your state of mind and deal with stress at right time and in the right way you will save yourself from physical and mental tolls caused by stress. But, often we tend to ignore these signs and keep doing things, whatever that is causing us stress. When stress is problematic itself, the way we react towards it, such as,  being negligent, not acknowledging, can really add to the problem and may worsen your condition.



According to WHO,
 

“Stress can be defined as a state of worry or mental tension caused by a difficult situation.”

Here are few effective steps, we will be discussing to de-stress yourself with self-compassion and kindness. Let’s go!

 

Identify what triggers it.

 Identifying the cause of stress is very crucial, finding solution without knowing the problem is not going to resolve anything. Keep track your stressful situation and the way to react or respond to it. Take time to analysis what is making you to react the way you always do, in this way you can tackle the problem from root. To your surprise you may also find patterns in the way you react to these stressors which can help you address them directly.



 

Think about a recent situation that made you feel stressed. What were the circumstances, and how did it make you feel? Write down your thoughts and reflect on them.

 
 

Get that sleep you’ve been losing!

 Your body heals the most from the damages caused by stress while you are asleep. Time needed for your body to repair itself on average is about 7 to 9 hours, depending on the individual. It is essential to get adequate sleep to manage your stress and maintain your health.



Getting enough sleep during stress times can be a task itself, don’t worry I got you.

Create a Bedtime Routine: Make sure to relax yourself before sleep. Form a routine that helps to unwind like light pleasant smelling candle, dim the lights in your room, listen to slow music, read book that one book that always put you to sleep.

Limit Screen Time: Avoid screen at least one to two hours before sleep time to improve sleep quality.

Overthinking: Quit overthinking! If you cannot stop yourself from thinking unnecessary thoughts or replaying an impactful event then, the next point is for you.

 

Journal your Feelings

 It is important that you note down your thoughts, feelings or an event in a journal. Journaling helps your to organize your thoughts. It is a safe place to let out your feelings without judgement. The habit of journaling regularly gives you a sense of clarity over the things your are hyper or worried about.



Gratitude journaling: Cultivate the habit of appreciating others it helps you to shift your mind from stress and focuses on positivity. Write down a list of things that you are sincere thankful about. Express your gratitude to others to strengthen your relationship.

 

Practice Mindfulness and Meditation

 Mindfulness can help you stay calm, centered and grounded. They allow you to focus on the present and helps you avoid problems consciously. This often helps you let go of your worries. Mindfulness can be greatly achieved through,



Meditation: Practice meditation daily early in the morning or before going to bed. Listen to guided meditation or other online resources for calming experience.
Breathing exercise: Try taking slow and deeper breaths to relax your mind and body.

 

Exercise Regularly

 Being physical active can bring you more goodness. It helps you to release happy hormones or the feel-good hormones called the endorphins in your brain which can be a great stress buster.

 

Find an physical activity that you enjoy: Whether it is walking, running, jogging, yoga, dancing or sports, Pick one thing that you love doing it effortlessly. Go get some Happy Sweats.
Set realistic goals: Set small, achievable short-term goals and gradually increase your efforts towards physical fitness.

 

Have healthy diet

 Binging on the junk is not going to help you. A good diet can improve your body a lot more than you can imagine. Having a balanced diet should be your focus as it helps to regulate your body and mind. You will notice a positive shift in your mood and energy level.



Fruits and vegetable: Make sure to include a lot of fiber and protein and, cut down on the carb and sugar intake, In addition to this don’t miss out your other nutrient like vitamin and mineral supplements. Get yourself a diet chart and stick to it. Have occasional cheat day and say no to junk.
Stay hydrated: As our body is made of 70% water, it is a must to keep the body hydrated for overall health. Invest in a water bottle and carry it with you even indoors.

 

Connect with Others

 Connecting with other can give you sense of companionship and togetherness. A small act can brings trust and empathy in each other. hanging out with friend and family can also be a good distraction from stress. Love and comfort from partner or a friend or a family member can go a long way.



Reach out to others: Don’t be hesitant to seek help from others. Ask for help when it is needed. Call a friend over a coffee have a chat with him/her.
Join support groups: Grab that confidence to connect with others or a support group who can understand your experience. Healing together can be effective.
 

Set Boundaries

 It is very much important that you have boundaries from the person or things that’s going to suck the energy out of you. Your energy and time is valuable and it must be protected at any cost. Setting boundaries is the key.



Learn to say NO: Saying NO or declining a request is definitely going to save you from hassles. Be particular in using it and practice often.
Manage your time: Managing time is a skill. when you master is it, you’ll witness many opportunities unfolding. So, always prioritize your work and set achievable targets.

 

Take Breaks and Relax

 Allow yourself to find time to relax, recharge and rest. Use that extra time off that you have been saving for no reason. Spend time with kids, your spouse. Plan a romantic event, Go through an old photo album. Have a single routine to unwind yourself from the daily tension.



Engage in Activities you enjoy: Find hobbies and activities that brings joy. Allot time to connect with your lost hobbies.
Do What bring peace to you: Whether it’s reading, listening to music, or spending time in nature. Do them regularly.
Practice Self-Care: Treat yourself with kindness and compassion.

 

Cry out your problems

 This might sound weird but it works a lot many times. Lock yourself in a room and, cry as much as you want over the problem your are stressing about. After a long cry you will understand that most of your problems are not worth stressing and sometimes its overthinking that flips on the stress button. Once you get that sense of clarity it is quite easy to move on.  Crying improves your mood. But, be aware, if you find yourself crying for no reason or over small things, it could be a sign for stress.



 

Seek Professional Help

 If stress becomes too much, messy and gets out of your hands, consider taking help from a professional therapist. Make use the emergency hotline or book an appointment with a counsellor right away without a thought. They can offer guidance and support tailored for your needs.



Talk to a Therapist: Therapy offers you a dedicated safe space to discuss your feelings and help you with coping mechanisms or medical assistance if needed any.
 

Conclusion

 Coping with stress is long and ongoing process . With the right tools and aids coming out of it shouldn’t be difficult. Understand, that this journey is going to test your patience and your compassion for yourself. Incorporate one strategy each day in your daily routine. Taking small steps can improve your over-all well being.
 

What is the one thing you’ll try today to manage stress? Write it down and make a plan to incorporate it into daily routine.

 
 Remember you are not alone in this journey. Seeking for help and support for stress is just one click away or one call away. Take advantage of it to connect with that person, professional, workshop or event, help you navigate stress and find moment of peace and joy. You’ve got this!