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8 Effective Ways To Defeat Terrible Stress

8 Effective Ways To Defeat Terrible Stress

Stress is a fickle entity. Without it, we wouldn’t feel the push to move forward in life. Too much of it, and we hit a brick wall. It’s important that we notice the warning signs telling us we’ve become much too stressed out, and take steps to alleviate the pressure building up inside of us.

1. Vent to a friend

Sometimes, you just need to let off some steam. If you choose this outlet, it’s best to find a trustworthy individual who can give you some actionable advice. Of course, you might not even need advice, and just want to share some horror story from work so a friend can commiserate with you. That’s perfectly fine once in a while, but make sure you don’t become “that friend” who constantly dumps his own burden on everyone else. Telling the story of your awful day for comedic relief is one thing, but being a complainer is a whole different story.

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2. Get lost in a book

After a stressful day, it’s tempting to come home, turn on the TV, and veg out for the night. The problem with this is watching television is a passive action. You’ll most likely end up stewing about your awful day for the rest of the evening anyway. Picking up a book will allow you to relax your body, while keeping your mind actively engaged in something completely unrelated to the terrible day you just had. Depending on what book you chose, you might gain some perspective throughout your reading session. You never know, you might realize your day wasn’t all that bad in the first place.

3. Write in a journal

Growing up, I never realized how helpful and therapeutic writing could be. Since I started writing for Lifehack a few months ago, I’ve realized that I completely wasted a large amount of my life stressing out about things and thinking in circles, when I could have been writing my ideas and feelings out on paper (or a computer screen, at least) to make sense of them. Writing a bunch of self-help articles for others to learn from has (ironically) taught me a ton about how I can help myself. Truthfully, I’ve never felt as active as I currently feel. I really do believe it comes from the enormous amount of writing I’ve undertaken in the past year.

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4. Exercise

Again, I know after a tough day at the office you just want to get home to your comfort zone. However, hitting the gym for a quick bike session can do wonders for your emotional and physical health. It’s pretty obvious that working out has physical benefits, but it’s incredibly surprising how much better you’ll feel mentally after taking an hour after work to push yourself even farther. Then, when you’re back at home, you’ll most likely find you’re too exhausted to be upset anymore!

5. Meditate

Try to remember the last time you were somewhere that was completely removed from all other stimuli. You probably can’t — and that’s okay. Honestly, today’s world is so busy that it’s almost impossible to find time to simply exist without a phone ringing, or a car alarm going off, or something to interrupt your moment of relaxation. Because of this, we must actively find time to remove ourselves from the world, sit quietly, and spend time in deep thought. Doing so will help clear our minds and find solutions to the problems we’ve been facing, so we can start the next day without carrying baggage over from the day before.

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6. Unplug

This goes along with meditation. The days of working 9-5 are all but finished, as our phones and computers keep us constantly plugged into our careers. Our phone beeps with an email from the boss at 7:00 PM, and that keeps us from enjoying our family dinner. A colleague texts you at 9:00 at night to tell you he’s calling in the next day, so you spend the rest of the night stressing out about all the slack you’ll have to pick up tomorrow. Try this: turn off your phone. Don’t check your email. If you’re not contractually obligated to do work outside of your normal hours — don’t. You’ll find you have much more time on your hands than you thought you did to do the things you enjoy.

7. Eat healthier

Ditch the typical comfort foods, such as ice cream and cookies, and begin eating foods that will benefit you in the long run. The vitamins found in fruits and vegetables, and the protein found in other wholesome foods will make you feel better physically, which in turn will improve your mental state as well. You don’t have to suffer, either. There are plenty of ways to make healthy foods taste amazing. Put in the effort to find alternatives to the usual junk food full of sugars and fats that would otherwise be your go-to snacks. Your body will thank you.

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8. Reward yourself

Be kind to yourself, and give yourself a treat every once in a while. Everything is okay in moderation. So once in a while, throw all this other advice out the window. Binge watch your favorite show on Netflix. Lose track of time playing video-games like you used to as a kid. Go eat a banana split… No, eat two! You’re a hard-working adult, and you deserve to indulge yourself in some less-than-healthy activities every once in a while. Like I said, be careful to not overindulge, or you risk getting caught in a vicious cycle which will only serve to exacerbate your stress level.

Featured photo credit: Flickr via farm7.staticflickr.com

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Matt Duczeminski

A passionate writer who shares lifestlye tips on Lifehack

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Last Updated on October 14, 2020

Had a Bad Day? 7 Ways to Rebound From It and Feel Good Again

Had a Bad Day? 7 Ways to Rebound From It and Feel Good Again

Today didn’t turn out as you planned, but it doesn’t mean you’re weak. It simply means that you’re human, and you’re not bad just because you had a bad day.

“Not everyday is a good day but there is something good in every day.” -Alice Morse Earle

It’s not the end of the world when you find yourself thinking “I had a bad day,” but it can feel like it. You may have had plans that fell apart, experiences that set you back, and interactions that only did harm.

You may have started the day thinking you could take on it all, only to find you could hardly get out of bed. When you have a bad day, you can forget to look at the good.

Sometimes, self-care helps us to remember why we are worth it. It helps us to recharge and reset our mindset. It helps us to know that there are still options and that the day isn’t over yet.

Love yourself today, no matter how hard it’s been. That’s the way to find yourself amidst the hardships you have. That’s how you center yourself and regain focus and live a more meaningful life. Give yourself some credit and compassion.

Here are 7 ways to rebound from a bad day using self-compassion as a tool. If you had a bad day, these are for you!

1. Make a Gratitude List

In a study on gratitude, psychologists Dr. Robert A Emmons and Dr. Michael E. McCullough conducted an experiment where one group of people wrote out gratitude lists for ten weeks while another group wrote about irritations. The study found that the group that wrote about gratitude reported more optimistic mindsets in their lives[1].

Overall, having a gratitude list improved well-being and made one truly grateful by counting the blessings in their lives.

Write a list of what you are grateful for if you had a bad day. Make it as long as you like, but also remember to note why you’re grateful for each thing you write.

What has given you the most joy? What has set you up for better days? Keep a tally of triumphs in mind, especially when you do have the bad days.

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The day doesn’t define you, and you still have things of value that surround you. These could be material things, spiritual connections and experiences, relationships, basic needs, emotional and mental well-being, physical health, progress towards hopes and dreams, or simply being alive.

Here are some other simple ways to practice gratitude.

2. Write in a Journal

Journaling affects your overall mental health, which also affects physical health and aids in the management of stress, depression, anxiety, and more[2].

All you need is a pen and paper, or you could do an online, password-protected journal such as Penzu. The key is to get started and not pressure yourself on how polished or perfect it is. You don’t need to have prior experience to start journal writing. Just start.

Write out everything that is bothering you for 15 minutes. This helps with rumination, processing problems, and can even aid with brainstorming solutions.

However you approach it, you can find patterns of thinking that no longer serve you and start to transform your overall mental state. This will impact all areas of your life and is a great coping skill.

3. Meditate

Meditation can help you overcome negative thought patterns, worrying about the future, dwelling on the past, or struggling to overcome a bad day[3]. It shifts your mentality and helps you focus on the present or any one thing you truly want to focus on.

Here is an example of a meditation you can do:

Get into a comfortable position. Close your eyes. Rest your body, release tension, and unclench your jaw. Tighten and release each muscle group in a body scan for progressive muscle relaxation.

Focus on your breath, taking a few deep breaths. Let your belly expand when you breathe in for diaphragmatic breathing. Empty yourself completely of air, then return to normal breathing.

Next, focus on the idea of self-love and let it erase negative thoughts. Think about the ways you’ve been judging yourself, with the narratives coming up that your mind may create.

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Give yourself unconditional love and release judgment. Take your time meditating on this because you matter. This is particularly important if you had a bad day.

Check out this article for more on how to get started with a meditation practice.

4. Do Child’s Pose

Yoga Outlet says:

“Child’s Pose is a simple way to calm your mind, slow your breath, and restore a feeling of peace and safety. Practicing the pose before bedtime can help to release the worries of the day. Practicing in the morning can you help transition from sleeping to waking.”[4]

When you do Child’s Pose, it can be between difficult positions in yoga, or it can be anytime you feel you need a rest. It helps you recover from difficulties and relax the mind.

It also has the physical health benefits of elongating your back, opening your hips, and helping with digestion[5].

To do Child’s Pose, rest your buttocks back on your feet, knees on the floor. Elongate your body over your knees with both arms extended or tucked back, with head and neck resting on the floor[6].

Had a bad day? Try Child's Pose.

     

    Do this pose as a gift to yourself. You are allowing yourself to heal, rest, get time for yourself, recover, and recharge. When you’ve had a bad day, it’s there waiting for you.

    5. Try Positive Self-Talk

    Engage in positive self-talk. This is essentially choosing your thoughts.

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    When you have a negative thought, such as “I can’t do this,” replace it consciously with the thought “I can do this.” Give yourself positive affirmations to help with this.

    Negative self-talk fits into four general categories: personalizing or blaming yourself, magnifying or only focusing on the negative, catastrophizing or expecting the worst to happen, and polarizing or only seeing back and white[7].

    When you stop blaming yourself for everything and start focusing on the positive, expecting things to work out, and seeing the areas of grey in life, you reverse these negative mindsets and engage in positive self-talk.

    When you speak words of kindness to yourself, your brain responds with a more positive attitude. That attitude will affect everything you do. It’s how you take care of yourself if you had a bad day.

    Check in with yourself to know when you are having negative self-talk. Are you seeing patterns? When did they start to become a problem? Are you able to turn these thoughts around?

    6. Use Coping Skills and Take a Break

    Use your coping skills. This means not letting your thoughts take control of yourself.

    You can distract yourself and escape a bit. Do things you love. You can exercise, listen to music, dance, volunteer or help someone, be in nature, or read a book.

    It isn’t about repression. It’s about redirection. You can’t stay in thoughts that are no longer working for you.

    Sometimes, it’s okay to get out of your own way. Give yourself a break from the things going on in your head. You can always come back to a problem later. This may even help you figure out the best course of action as sometimes stepping away is the only way to see the solution.

    If you had a bad day, you may not feel like addressing what went wrong. You may need a break, so take one.

    7. If a Bad Day Turns Into Bad Days

    “I believe depression is legitimate. But I also believe that if you don’t exercise, eat nutritious food, get sunlight, get enough sleep, consume positive material, surround yourself with support, then you aren’t giving yourself a fighting chance.” –Jim Carrey

    If you’ve been feeling out of control, depressed, or unstable for more than a few weeks, it’s time to call a mental health professional. This is not because you have failed in any way. It’s because you are human, and you simply need help.

    You may not be able to quickly rebound from a bad day, and that’s fine. Feel what you feel, but don’t let it consume you.

    When you talk to a professional, share the techniques that you have already tried here and whether they were helpful. They may tell you additional ideas or gain insights from your struggles of not being able to rebound from a series of bad days.

    If you’re having more than just a bad day, they will want to know. If you don’t have the answers, that’s okay, too. You just need to try these tools and figure out how you’re feeling. That’s all that’s required of you.

    Keep taking care of yourself. Any progress is progress, no matter how small. Give yourself a chance to get better by reaching out.

    Final Thoughts

    If you had a bad day, don’t let it stop you.

    Know this: It’s okay not to be okay. You have a right to feel what you feel. But there is something you can do about it.

    You can invest in yourself via self-care.

    You are not alone in this. Everyone has bad days from time to time. You just need to know that you are the positive things you tell yourself.

    More Things You Can Do If You Had a Bad Day

    Featured photo credit: Anthony Tran via unsplash.com

    Reference

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