In the Part 1 of this series we discussed about how to manage stress and steps to reduce it. In this article we will discuss – How to reduce Acute Stress ? Stress Management (Part-2)
Acute Stress in unanticipated, has a sudden onset, and is short in duration.
ASD ( Acute Stress Disorder ) is characterized by acute stress reactions that may occur in the initial month of any traumatic situation.
How to Reduce Acute Stress ? Stress Management
Try to Eliminate Stressors –
Do you know it’s the most effective way to control your stress level.
Because by doing so you are eliminating the root cause which gives rise to stress.
How you perceive and think about a stressor can also make a big impact on how you respond.
It’s not always possible to avoid or escape from stressful situations.
But you can try to reduce the stress you are feeling.
Try not to pressure yourself or burden with lot of work, try to give rest to your body and mind.
Evaluate whether you can change the situation that is causing you stress.
Grow Social Support –
Strong social support can resilience to stress.
But just make sure your relationship stay in balace.
Seek good nutrition –
Acute stress can kill the appetite.
A diet high in a variety of nutrients can protect both physical and mental health, and provide more energy to deal with challenges.
No need to go vegan or swear off cookies – just aim to consume rainbow of fruits and veggies as a part of your daily diet.
Avoid using alcohol or drugs because these substances do not solve the root cause and can have serious health issues.
Relax your muscles –
Because stress tense your muscles.
Combat stress with stretches, massage or warm baths.
Try Progressive Muscle Relaxation – a method that has been shown to reduce anxiety and improve overall mental health.
How to practice Progressive Muscle Relaxation ?
Get in a comfortable position, and choose a muscle group
Inhale and contract the muscle for five to ten seconds.
Then exhale and release the muscle suddenly.
Relax for 10 or more second and than move on to the next group of muscles.
Another option is Passive Progressive Muscle Relaxation.
This technique is very much similar to the above one, but skip the tensing step.
Many researches shown that, mindful meditation can reduce psychological stress and anxiety.
We will discuss about this in brief in our next article, so subscribe to our Newsletter.
Always Take a Good Sleep
Do you know that day time stress affects nighttime sleep !
Making matter worse, losing shuteye can affect both cognition and mood.
How to sleep better ?
Try to have a consistent sleep routine that allows time to wind down before lights out.
Avoid alcohol and caffeine in the late afternoon or evening.
An research suggests that, physical activity can improve sleep, especially for middle aged and older adults.
Spend Some Time with Nature
Do you know that Nature’s Natural Beauty is a good healer.
Studies conducted in different countries have found that green spaces improves mood.
Take a moment to notice nature — even in the form of a bustling city park.
Keep your pleasurable activities
When life gets overwhelming, people often drop their leisure activities first.
But cutting off yourself from pleasure can be counterproductive.
Even when time is tight, look for opportunities to do something for yourself.
humor and laughter can benefit both mental and physical health.
Re frame your thinking
One of the most research supported treatment is Cognitive Behavioral Therapy also known as CBT.
The root of this therapy is to understand that our thoughts influence our emotions, which in turn influence our behavior.
Bottom Line- How to reduce Acute Stress ? Stress Management
How to reduce Acute Stress ?Stress Management
Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image.
Certain supplements can reduce stress and anxiety, including ashwagandha, omega -3 fatty acid, green tea and lemon balm.
Aromatherapy can help lower anxiety and stress. Light a candle or use essential oil to benefit from calming scents.
High quantity of caffeine can increase stress and anxiety. However people’s sensitivity to caffeine can vary greatly.
Keeping a journal can help relieve stress and anxiety, especially if you focus on the positive.
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How to reduce Acute Stress ? Stress Management
According to several studies, chewing gum may help you relax. It may also promote wellbeing and reduce stress.
Having strong social ties may help you get through stressful times and lower your risk of anxiety.
Find the humor in everyday life, spend time with funny friends or watcha comedy show to help relieve stress.
Try not to take on more than you can handle.Saying No is one way to control your stressors.
Prioritize what need to done first and make time for it. Staying top of your to do list can help ward off procrastination-related stress.
Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure.
Mindfulness Practice can help lower symptoms of anxiety and depression.
Positive touch from hugging, cuddling, kissing and sex may help lower stress by releasing oxytocin and lowering blood pressure.
Listening to music you like can be a good way to relieve stress.
Spending time with your pet is a relaxing, enjoyable way to reduce stress.
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