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Complete Guide: How To Relieve Stress Naturally And Fast

Complete Guide: How To Relieve Stress Naturally And Fast

Suffering from stress can be an almighty strain on ourselves both mentally and physically. It depletes a person’s quality of life and affects those around them. In a world where we are told to have it all, no one necessarily tells us how to cope with it. Stress can come from many sources whether it’s feeling too much pressure, experiencing a sudden loss or gain and not knowing how to deal with it, a change in circumstances or just generated from general anxiety disorders. How people deal with stress is very individual but the main symptoms are usually sickness, fatigue, mood swings and, if prolonged, can develop into forms of depression.

Stress management is really important to keep these feelings in check. You may not fully get rid of it but there are definitely ways to relieve stress and keep it under a certain control. What type of coping strategies you use are crucial as what you may think are healthy ways to relieve stress are unhealthy in the long run. Turning to excessive drink, recreational drugs and prescription drugs are obviously going to be detrimental to your overall health but things like sleeping too much, watching TV for excessive periods, projecting your stress onto others by lashing out are all common actions we take when suffering from stress. However, when dealing with stress we need to be proactive in fighting it rather than letting it take over.

Stage 1: Identifying the Cause of Your Stress

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    Stress can be so common that people can live their lives accepting it – they feel it so often that it’s just become a part of their life and they are unable to know how to cope with it. This is when the unhealthy coping strategies like drinking too much or constantly taking it out on other people can come into play. It’s common to stress over many things but it’s key to keep your anxiety focused on real, immediate issues, and tune out imagined ones or those over which you have zero control. This will automatically reduce stress overload. It’s really important to first of all admit that you are feeling stressed and then identifying the cause. It’s only in this space that a person can start to develop a management strategy to help overcome the stress in their lives.

    • Write Down What Your Cause Of Stress Is

    Your reasons for feeling stressed may be obvious or they could be disguised in some way. Writing things down helps you clarify what is causing you the stress in your life – even the less obvious ones. One cause of stress can transcend into many causes so it’s important to find the main culprit and then you can start to think about how to deal with it.

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    •  Plan and Organise Your Day-to-Day Life

    The key to fighting stress is structure. When we’re stressed our mind can be a jumble of thoughts which then mirrors other areas of our life. Creating a plan of the day can allow your mind to cope better with the tasks you need to do. Whether at work or home make a rough schedule of what you want to achieve for that day. Remember to make it open and flexible so as to not add to any current stress.

    • Preparation Is Key

    Feeling unprepared can add to existing stress. The beginning and end of the day are key times to get prepared and control possible causes of stress. A good morning routine will set you up for a positive day. Even getting up 15 minutes earlier will help lessen any unnecessary rushing around and give you more time to organise yourself. At the end of the evening clear up anything that needs finishing so your mind is at ease for the following day.

    Stage 2: Relaxation Techniques For Stress Relief

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      Trying to relax is hard when you suffer from stress. It’s often difficult to stay still while the source of stress is still very much at the forefront of your mind. This is why some people turn to binge-watching TV shows or movies because they think this is a good way to unwind and relax. But often, this is having the opposite effect as the mind will wonder back to stressful thoughts almost straight away. Research has shown that people tend to feel worse after watching a big bout of TV as it promotes feelings of failure and procrastination. There are much more positive relaxation techniques that will help against feelings of stress.

      • Mindfulness Techniques

      Mediation is a great way to manage anxiety. There is a huge amount of research that indicates that practising mindfulness and mediation can reduce stress immensely – not only for your mind but also for your body. Reduced stress through meditation results in lower blood pressure which will lessen chances of heart attacks and other stress-related problems.

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      • Breathing Techniques

      Also related to mediation, taking long deep breathes can really help boost the amount of oxygen that the brain receives. Typically someone suffering from stress will have shorter, sharper breathes and this disrupts the oxygen and carbon dioxide balance in the body. When you feel particularly stressed, stop and sit down for a few minutes and just concentrate on your breathing. Feel your body relaxing and the muscles losing tension – using this technique several times during the day can help with symptoms of anxiety and clear your head.

      • Doing What Makes You Happy

      This can come in many forms from involving yourself in a hobby you enjoy, making plans with friends to planning a long weekend away. The aim here is to switch off and have fun. Often when we’re stressed, we forget to do the things that we enjoy, which can subtly add more stress to our lives. Being around people that you love and trust can really help lower stress levels, promoting the experience of safety and connection. Avoiding people who are known to stress you out will be beneficial.

      Stage 3: A Healthy Lifestyle For Stress Relief

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        When it comes to stress management nothing does the job better than exercise and diet. Keeping your body healthy will transcend through to your mind. Endorphins are magical when it comes to stress and when released through exercise, they can combat stress fast and effectively. Eating a healthy diet also contributes to stress relief as eating the right foods feeds the mind as well as the body. Finding an all-round healthy routine will help you on your way to down-sizing the stress in your life.

        • Establishing An Exercise Routine

        Exercise should be a priority. It’s important to pick something that you enjoy and you feel you can stick to. Running on a regular basis is especially known to help reduce anxiety, stress and depression but any cardiovascular activity will act as a stress eliminator. Not only will regular exercise make you more relaxed but it will allow you to sleep better. Try exercising with other people as this will encourage you to keep a routine.

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        • Adopting A Healthy Diet

        Eating healthily is a must because a well-nourished body is more prepared to cope with stress. Being mindful of what you’re eating is important as it can be easy to over-eat on the wrong foods when feeling overly stressed. Starting the day with a nutritious breakfast and eating regular healthy meals throughout the day will stop any stressed-induced cravings. Caffeine and sugar can be a hinderance. If you suffer from tiredness and fatigue it is tempting to drink coffee or energy drinks to lift you up but it will often end in a crash affecting your mood attracting further stress. Reducing your caffeine and sugar intake will help level out your body’s reaction to stressful situations.

        • Creating A Good Sleep Pattern

        Since sleep is crucial for daily functioning, any disruption can affect our level of stress which, in turn, can stop us from getting a good night’s sleep. When we fall into this trap it can become routine and our mind and body can start feeling the effects. It’s easy to sleep too much and at irregular times which disrupts our ability to get our 8 hours of sleep a night. Make sure you stick to a good schedule and go to bed at a reasonable hour avoiding any stimulants. If you find it hard to fall asleep try more of the breathing and mindful techniques mentioned earlier – they will help to calm your mind if it’s being over-active.

        Stage 4: Changing Your Perspective Towards Stress

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          For some people stress has become a habit or our natural reactions to stress never change. Sometimes a change in perspective can help overcome stress more easily. Stress starts in the mind and it’s how we react to it that can determine how prolonged it will be. Shifting your mindset on a problem that’s causing you stress can relieve you of the worry and anxiety it creates.

          • Look At The Bigger Picture

          Try to see the bigger picture when it comes to a stressful situation. Ask yourself if it’s really worth getting upset over. Will you still care in a month or a year down the line? How important is this situation for it to cause you this stress?

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          • View Your Problem In A Different Way

          If you find yourself getting stressed then try to think of the problem in a different way. Can you benefit from the situation somehow? For example if you find your commute to work long and tiresome, try to see as it as an opportunity to listen to your favourite music or read that book. Changing the way you perceive your situation to find some benefit to it will diffuse the stress you create around it.

          • Understand That You Can’t Control Everything

          Trying to control a situation and failing will cause you to feel helpless and more stressed. It’s important to understand that you can’t control everything especially other people. Therefore, try to focus on the things you can control like the way you react to situations and other people’s actions. Our mindset is very powerful so make sure you try to shift it to a more positive perspective and you’ll reap the benefits of a less-stressed life.

          Featured photo credit: Mislav Marohnic via flickr.com

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          Jenny Marchal

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          Published on November 29, 2018

          When is the Best Time to Workout to Get Incredible Results

          When is the Best Time to Workout to Get Incredible Results

          “I don’t have time”

          is the number one excuse people give when they’re asked how come they don’t exercise.

          In the book The Power of Full Engagement by Tony Schwartz, it says that it’s management of our energy levels and not time that is the key to higher performance. If we kept our energy levels in check and made sure that every part of our lives contributed to positive energy levels, we would be able to get more done.

          One of those aspects that give us energy is exercise.

          Exercise is the fuel that gives us energy and an activity that keeps on giving even if we are sitting around day in the office and in meetings.

          Reaping the benefits of a good workout is immediate. We have better focus and concentration; we are more alert and awake; we manage our mood better and have more creativity after a good workout than if we skipped the gym.

          If you’d like to get started working out I’m going cover the pros and cons to exercising at different times of the day so that you can find a time that fits for your lifestyle and schedule.

          So, when is the best time to work out? Let’s get started!

          Working out in the Morning

          Most people aspire to exercise first thing in the morning and get it out of the way. If this is you, read on to find out the additional benefits of getting your workout done in the morning.

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          Benefits of Morning Workouts

          1. The rest of the day is yours

          Exercise and lifting weights is a staple and a habit in my life but it’s also the biggest to-do on my list. When I exercise first thing in the morning, then I’m free to do whatever I want the rest of the day. This is why I have a very strong preference of exercising in the morning as oppose to afternoons or evenings.

          I schedule my day with my biggest to-dos first while I have the energy and focus at the beginning of the day. But the more I procrastinate about my workout and putting it on my list for later, the bigger that reminder to exercise sits on my shoulder.

          My mind feels free when I finish my workout and this is the main reason I get my exercise in as soon as the day allows; and if I have to get up before the sun rises, then so be it.

          2. Gyms are less crowded and there is more equipment available

          Here’s the best part about working out early in the morning – there is not competition for equipment.

          Most people typically struggle with getting up early in the morning except for the elderly. And in the morning, the gym floors are pretty sparse, this means there is no wait for equipment or competing for floor space.

          I live in the crowded city of San Francisco where the gyms are packed once it gets to 9 AM, so the best times to get in if I want a squat rack is before 8 AM. Plus, the gym equipment is organized so I can find the free weights I want without much effort and there is usually a bench available.

          3. You have more energy and more clarity to fire up the day

          After you drag yourself to the gym at the crack of dawn, you will walk out of there with more energy and clarity then when you stepped in. Not only will you wide awake but you have extra energy on top of your cup of coffee.

          The extra burst of creativity and focus keeps you productive so that you’re able to make more progress on your projects at work and finish earlier.

          4. You become more consistent

          The ones who see results are the ones who are consistent and morning people are definitely more consistent than people who postpone their workouts later in the day.[1]

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          This is because as the day starts to unfold, unexpected meetings and events come up that can cut into or even eliminate gym time. If you want to workout more consistently, get your workout in first thing in the morning before life happens.

          Downsides of Morning Workouts

          1. You’re a zombie on the floor

          Of course dragging yourself out of bed before the sun rises is why most people struggle with morning workouts. Some of us, like me, don’t want to talk to anyone before a certain time and get really short on a lack of sleep.

          To combat morning zombie, make sure to get at least 7 to 8 hours of sleep.

          2. Your preparation starts the night before

          Your workout may happen in the morning but your preparation starts the night before. If you’re a last minute person and not a planner, you will struggle in the mornings to get out the door in time.

          Packing everything you need for the gym in the morning is the key to getting to your workout in that day. Support successful mornings by modifying your night time routine in order to prepare for the next day.

          How to Make It Easier to Wake Up

          The first step is to make a commitment and stick with it. Don’t go back and forth the night before on whether you should go to the gym in the morning.

          Make the decision to go in the morning and focus your energy on making it happen.

          When you create that habit, you do it even if your workout is less than optimal and you’re not completely ‘all there’ or you’re a zombie in the morning. Just keep going because repetition makes it easier and the more often you go, the easier it gets.

          Eventually your brain will catch up and start to automatically be awake at those times.

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          A question you can ask yourself is what can you do to make it easier for you?

          Can you set your workout clothes out the night before? Or have your breakfast prepared the night before? Or if you’re an alarm snoozer, put your alarm across the room and set back up alarms to make sure you get out of bed to shut them off.

          Again, what can you do to make it 20 seconds easier to help you get up and out of the door in the morning?

          Working out in the Afternoon/Evening

          So what about working out in the evening? Is it a good time to help achieve your fitness goals?

          Benefits of Evening Workouts

          1. Your body performance is at its peak

          When you’re training in the afternoon, your warm ups can be shorter because your body temperature increases throughout the day.

          A higher body temperature leads to increased flexibility,[2] overall muscle strength,[3] and increased endurance.

          Not only does the combination of low blood pressure and heart rate in the afternoon lead to faster reaction times and better performance, but also less likelihood injury.

          At the same time the muscle growth hormone testosterone also peaks in the afternoon which is great for maximizing resistance training.

          2. An accountability partner is easier to come by

          If you’re someone who needs accountability partner to make it to the gym consistently, it could be easier to find a workout buddy in the afternoon than it is in the early morning. There is more flexibility in scheduling during lunch or after work as oppose to early mornings because it could cut into your sleep.

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          3. You have more class options

          If you’re a class person or like to attend group classes, I found that there are more class options in the afternoon/evening times versus mornings. So your favorite instructor may teach a couple more classes in the afternoon during the week giving you more flexibility in your schedule.

          4. It’s a great way to destress after a long day

          One of my favorite reasons to workout in the afternoon is the relief it provides after a long day at work. This is especially true for those who work long stressful hours. That hour you spend at the gym is dedicated you time to zone out is completely relaxing for the mind.[4]

          Downsides of Evening Workouts

          1. Consistency could take a back seat

          Postponing your workouts till later in the day means you are more likely to skip your workouts because of an unexpected event. You’re also more likely to be low on energy after a long stressful day or you have to stay late at work and cancel your workout.

          I find afternoon and evening workouts challenging because I’m ready to wind down after a long day and instead have to find the energy to wind up and be mentally prepared for my workout.

          2. Crowded gyms and classes

          For the most part, gyms are packed in the afternoon because of the after work crowd and in some cases gyms require you to RSVP to classes ahead of time due to limited spots. Majority of the people prefer working out after work and you’ll see an influx in crowds at the gym.

          3. Additional preparation required

          Working out after work means you need to be more mindful of your meals and make sure that you have prepared additional snacks to help you get through your workout.

          It also means lugging around an extra bag with your gym clothes and other essentials.

          Conclusion

          At the end of the day, it doesn’t matter what time of day you workout because your body will adjust to your schedule when you go the same times every time. What’s important is that you find a time that you can go to the gym consistently that works with your schedule.

          It’s important to be consistent because consistency is what’s going to get you results. The road to results is simple but not easy. Mastering consistency year round is what is going to make you leaner and stronger one year from now.

          Featured photo credit: Autumn Goodman via unsplash.com

          Reference

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