In the previous articles of this series, Part-1 & Part-2, we already discussed about how to reduce stress and how to manage acute stress. In this part, we will discuss How to Reduce Chronic Stress ? Stress Management(Part-3)
Do you know chronic stress can make you feel overwhelming, and unable to regain control over your life.
Chronic stress impacts peoples in different ways.
Do you know what we found in our recent global survey ?
Out of 740 leaders, 84% reported experiencing stress on a regular basis.
As you might expect, half of the 84% said stress had a negative impact on their effectiveness, interactions and business.
What accounts for these results ?
Signs of chronic stress fall into 3 main categories –
How to Reduce Chronic Stress ?
Relax your Mind –
Take slow, deep breaths, or try other breathing exercises.
Soak in warm bath.
Listen to soothing music.
Practice mindful meditation.
Write it down because some people feel more relaxed after they write about their feelings.
Use guided imagery, with guided imagery, you imagine yourself in a certain setting that helps you feel calm and relax.
Relax your body –
Do yoga. Subscribe to our Newsletter’s weekly update because soon we are launching our series of Stress Management by Yoga
Take a walk or do some other activities. Here what we mean is to distract your mind from the fact that you are stressed.
Have a warm drink that doesn’t have alcohol or caffeine.
How to do Breathing Exercise ?
Simple 3-Step approach to engage intentional breathing.
Remember to Breathe –
When stress hits, it’s helpful to have a cue –like a simple sign saying “hey breathe”.
Begin Breathing Intentionally –
Start with a couple of strong, long breaths.
Engage in Resonant Breathing –
The total time spent on each inhalation and exhalation together is 10 seconds, for a total 6 breaths per minute. This technique is known as Resonant Breathing.
Resonant Breathing is particularly helpful in accessing coherence.
Understand the Signs and Symptoms.
These indications vary, but if a person can recognize their own signals of stress, they will be better able to manage them.
It’s not always possible to avoid triggers of stress.
However, taking note of specific trigger can help a person to develop coping and management strategies, which may involve reducing exposures.
Exercise can help you a lot to cop with your stress.
In a study it found that more than 47% of peoples out of 600, found it helpful to manage their stress limits and 31% found it helpful in completely abolish their stress.
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Organize your Life.
Organization offers a sense of control and a piece of mind, and there’s a number of ways you can improve in this regard.
Healthy food like whole grain, and protein can improve your mood and give you a long lasting energy to tackle your problem.
Foods that are especially for stress busting include blueberries, salmon, almonds.
We already discussed about it in the previous part of this series.
Inhaling certain scents has been shown to have immediate stress relief by raising mood.
Experts says it’s because the smell can stimulate limbic system, which in turn release chemicals that affects brain.
This promote feeling of calmness, love, relaxation and excitement.
Good Sleep. How to Reduce Chronic Stress ?
Sleep is the most important natural stress reducer of them all.
Too little sleep leaves us cranky, irritable and on the edge.
Promote better sleep by establishing bed time rituals that signals to your brain that it’s time to fall asleep.
Certain foods can also promote sleep, such as carbohydrate, banana, fig, peanut etc.
A glass of milk can be a good choice to have a good sleep.
If you are suffering from stress from more than a month, it may be chronic stress and we strongly recommend you to visit a doctor as soon as possible.
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