Tag - stress management

Stress Management – How To Handle Stress Healthily

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stress management

Stress Management
How to handle stress healthily aims to provide simple tips to help let you cope with stress in a more wholesome way.

 

Stress. That’s one thing all people seem to have in common nowadays. The bustle of day to day living coupled with the challenges we face in our personal and professional lives all leaves us burned out and tired. We all feel stressed at some point or another. It is a normal and healthy reaction to a change or challenge. But the stress that continues for more than a few weeks can affect your health leaving you feeling less energetic, depressed, or can even lead to life-threatening ailments like cancer. Prevent stress from getting you sick by learning healthy ways to handle it.

Learn to recognize stress

The first step in managing stress is recognizing the presence of stress in your life. Learn how to tell if you’re just feeling tired, fatigued, or already suffering from heavy stress. Everyone experiences stress in a different way. You may be angry or irritable, unable to sleep, or suffer from headaches or stomach upset. What are the signs of stress on you? Once you know the signs you should look for you can start handling it.

Additionally, start learning how to identify situations that can cause stress. These situations are known as stressors. Your stresses can be family, work, relationships, money, health problems, or a combination of two or more of these stressors. Once you understand where your stress comes from, you can devise ways to deal with your tensions.

unhealthy ways to deal with stress

Avoid stress relieving in unhealthy ways

By feeling stressed, you can resort to unhealthy behaviors that help you relax. These behaviors may include:

Overeating
Cigarette smoking
Drinking alcohol and consuming drugs
Sleeping too much or not getting enough sleep
Overindulging
These behaviors can help you feel better at first, but they can do more harm than actually help. And some of these unhealthy habits can lead to unhealthier addictions that will cost more harm. Instead, use the tips below to find healthy ways to reduce stress.

Find healthy techniques to manage stress

There are many ways to manage stress. Try some to find out which ones work best for you.

Recognize the things that cannot change. Accepting that you cannot change certain things allows you to let go and not get upset. For example, you cannot change the fact that you should drive during rush hour. But you can look for ways to relax and make the ride more enjoyable, like listening to a podcast or an audiobook.

Avoid stressful situations. Whenever possible, step away from the source of stress. For example, if your family holds discussions avoid a certain topic that often bring a divide like politics, take a break and go for a walk or a ride in the car instead. You already know that this particular topic can start heated debates so it is better to just avoid it and get away. They can continue to indulge in their favorite discussions while you enjoy a long, quiet stroll.

exercise group

Exercise. Performing physical activities every day is the best and easiest way to deal with stress. When exercising, your brain starts releasing chemicals that make you feel good. Doing regular exercises can also help you with your repressed energy or frustration as you can release your tensions with every physical exertion. Look for something you enjoy, whether you are walking, bicycling, playing softball, swimming, taking up a new sports activity like martial arts, or dancing. Do it for at least 30 minutes most days. Regular exercise not only relieves you of stress but it can also make you lose excess weight.
This is like hitting two birds with one stone. Get a healthier, leaner, toned body while you de-stress.

Change your perspective. Try to develop a more positive attitude to the challenges you face. You can do this by replacing negative thoughts with more positive thoughts. For example, instead of thinking, “Why does everything always go wrong?” change that idea by replacing it with “I can find a way to overcome this.” It may seem difficult or silly at first, but you might find that this helps you to turn your perspective.

Do something you enjoy. When stress is getting you down, do something you enjoy to help you get your spirits back up again. It can be something as simple as reading a good book, listening to music, watching your favorite movie, or dining out with a friend. Alternatively, you may want to start a new hobby or class you’ve been putting off in a while. Remember that pottery class you’ve always wanted to sign up for? Now may be a good time to enroll. No matter what you choose, try to do at least one thing a day that is just for you.

Learn new ways to relax. The practice of relaxation techniques is a great way to deal with day-to-day stress. Relaxation techniques help you decrease your heart rate and reduce your blood pressure. There are many types, from deep breathing and meditation to yoga and Tai Chi. Take a class or try to learn from books, videos, and or online resources.

Connect with your loved ones. Don’t let stress stand between you and your social life. Spending quality time with family and friends can help you feel better and forget about stress. Trusting your problems to a friend can also help you solve them. You’ll get someone’s perspective and learn how to see things in a different light.

woman sleeping

Get enough sleep. Resting sufficiently during the night can help you think more clearly and have more energy. This will make it easier to handle any problems that may arise. Try to sleep between 7 and 9 hours every night.

(Read: The Science of Sleep. Why Getting To Sleep On Time Should Be Priority)

Eat a healthy diet. Eating healthy foods helps give your body and mind energy. Avoid refreshments with high sugar content and consume many vegetables, fruits, whole grains, reduced or fat free dairy and lean protein.
Learn to say no. If your stress comes from doing too much homework at home or at work, learn to set limits. Ask others when you need help.

Resources

If you feel that you are not able to handle stress by yourself, you may now want to consider to talk to your health care provider. You may also consider seeing a therapist or counselor who can help you find other ways to cope with stress. Depending on the cause of your stress, you may also be helped by joining a support group.

Do not take stress so lightly because if left untreated this can lead to many health problems as well as mental and physical breakdown. Remember, a good and healthy life means you are physically, emotionally, and mentally stable.

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The Five Sure Steps For A Healthy Life

 

 

 

 

 

 

Relationship Stress What To Do About It

 

 

 

 

 

 

No More Stress! Simple Tips To Reduce Stress And Improve Health

 

 

 

 

 

 

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The Five Sure Steps For A Healthy Life

A healthy lifestyle is not just about looking fit and maintaining weight. It should be viewed as a holistic approach that focuses on physical, mental, and emotional well-being. To be able to live a healthy life a lot of steps need to be taken.
Today, we are going to break it all down so it is easier to be able to follow and track. Following sensible, good food habits as well as doing daily physical exercise regimen will kickstart your way to a healthy lifestyle. It is a challenge to many as we are busy with our modern lifestyles often sucked by too much work. We also easily fall to the temptation of choosing unhealthy snacks to reward ourselves. And during our hours of rest and relaxation, we often just end up sitting in front of our tv or computer. It is important we recognize our daily unhealthy habits so we can stop and make a conscious decision to start leading a healthy lifestyle.

1.) Start eating healthy food
The biggest favor we can do for our body is to give it the proper fuel it needs to function properly and our body’s fuel is the food that we eat. If we continue to eat sweet, sugary, and nutrient-lacking food we are not doing ourselves any favors. A healthy balanced diet consisting of the proper food groups in the right amounts will ensure our body’s optimal function. Think of it this way, if your car is powered by Petrol you do not chug a liter of soda pop and cola in the fuel tank to make it run.

2.) Get active each day
Regular exercise is another essential thing we need to do so our body can be healthy. If we exercise regularly we keep our body active and agile. Better nutrient absorption and a slew of other health benefits can also be had by doing regular exercise. Activities that strengthen bones and build muscle is also highly recommended.

3.) Maintain a healthy peace of mind
Inner health is as important and outward health. What goes in our brains affect our bodies from the inside. A highly stressed out mind has been observed to affect physiological changes particularly our digestive functions. Don’t let depression or mental stress of any kind will or might overpower you one way or another. If you feel like you are overwhelmed, best to try and workout what is bothering you and seek professional health if you need to.

4.) Quit smoking and drinking
People have many bad habits that greatly affect their health but two frequent activities many people do the world over and can be seen being done even in public is smoking and excessively drinking alcohol. Granted these are social activities done for various reasons and in the end, it is up to the individual whether they want to do it or not, smoking and drinking are still very harmful to the body and should best be avoided if possible.

 

5.) Get enough sound sleep
Sleeping is a function we must not overlook. It allows our bodies to rest, our brains to process thoughts better and store memories properly, lowers stress, and lots of other things. Do not compromise on sleep. Following a steady sleep cycle allows us to be able to tackle more things in the proper mindset. Having a steady sleep cycle is essential to our body’s recuperating function. Too many people are suffering various health risks because they are not getting enough sleep.

May this guide help serve as your starting point in plotting and charting your steps to healthy living. These are easy things to read about but implementation is harder than it seems. To start living right, check out these tips on healthy eating and start changing your habits one step at a time.

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Tips On How to Choose the Best Bike for You And Your Exercise Routine

Start gearing up for the bike season by taking the time in selecting a bike model that is suitable for your budget and fitness goals. Here are our shopping tips for your convenience.

The warm weather is here and it is perfect for getting on your bike and enjoying the sights, sounds, and even smell of summer, hopping on a bike and going for a long ride can be a pretty enjoyable experience. Riding a bike is an enjoyable and fun experience because you not only can see the scenery go by, you can do it also with your friends and even children. When scheduled properly, it is an exercise routine that you can do with the entire family but if you prefer, you can do it alone. You can ride in the mountains. You can ride in the city. It’s very versatile and it’s a great exercise for a change of pace.

Biking is great for calorie burn. You can burn roughly 200 calories an hour on a leisurely bike ride; 450 to 600 calories if you’re biking at a good clip. The harder you pedal, the steeper the hills, the more calories you’ll burn.

But wait! Before you can go, you need to invest in a good bike. Here are our tips on how to do it.

The right type of bike will encourage you go out biking more but good bikes can be a bit pricey — running anywhere from several hundred to several thousand dollars. Of course, you don’t have to shell out a huge amount for your first bike. There are places you can get bikes for two hundred dollars or just a bit more. Garage sales are spots you can scout for even less.

When choosing a bike, start by asking yourself these questions:

Where do I want to ride it? (Mostly on roads or trails?)
Why do I want to ride? (For fun? For fitness? To do errands and save gas?)
What’s the most comfortable position to ride? (Fully upright? Leisurely and leaning forward? Or racing mode?)
Your answers to these questions can help you determine which type of bike you will get.

Your choices include for different bikes are the following:

Kent Thruster KZ2600 Dual-Suspension Mountain Bike, 26-Inch

Mountain bikes are okay for pavements, but work best on dirt roads. If you want to scale some hills for a more intense workout, then mountain bikes are better suited for this task. They are not considered “speedsters” because they don’t go too fast as they have smaller wheels.

Vilano Shadow 2.0 Road Bike – Shimano STI Integrated Shifters

Road bikes have narrower wheels compared to mountain bikes and it is a good choice if you ride mostly on flat roads. If you are more into “touring” the mountain side and enjoying the scenery these are the bikes that are good for such an activity. They can also cover longer distances. Be sure to get a bike that is the right size for your height.

sixthreezero EVRYjourney Women’s 26-Inch 7-Speed Step-Through Touring Hybrid Bicycle

Mongoose Men’s Banish 2.0 Hybrid Bike, White, 29” Wheel & 18-Inch/Medium Frame

Hybrids are a cross between a mountain bike and road bike. You are essentially getting the best of both worlds as they’re good for paved roads and can go off road too.
Recreational bikes are cute bikes with quirky designs best ridden for your picnic or a day out for a stroll. You can stick a wicker basket at the front or end and even use it for light-weight shopping.

Merax Finiss Aluminum 21 Speed 700C Road Bike Racing Bicycle Shimano

Racing bikes are the lightest in weight and are designed for speed. To make them light, they are made out of high-tech materials and can be the priciest in the list.

Apart from securing a good bike that is appropriate for you there are also certain accessories you need to get to make the whole bike riding experience a good, safe, and comfortable one.

One thing you need to get together with your new bike is a good helmet. A helmet is critical for protecting yourself from serious head injuries. You should wear a helmet no matter whether you’re riding for fun or for exercise.

You may also want to upgrade your bike’s seat. You can get a choice between a hard and soft seat. Some people prefer hard seats, some prefer soft.

Riding gloves help protect your hands especially when you’re gripping your bike or those accidental bike falls.

Baskets or packs. If you plan to ride to the store to pick up a few items, a basket or bike pack can come in handy. This is really ideal especially for people with back issues as a backpack could hurt your back while riding. A waist or fanny pack may be okay, but won’t give you a lot of room.

Locks. If you’re planning on using your bike as a mode of transportation, you need a good lock so you can secure your bike when you reach your destination.

Now that you have your gears ready, you can now start your bike journey to fitness.

 

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Mental Struggle of Weight Loss

Yogi Berra, one of baseball’s greatest legend, said that baseball is 90% mental and the other half is physical. Although his math was certainly off, he was on to something.

What we think about determines how we perform. Just look at the people that practice very physically demanding exercises like yoga or CrossFit. They are able to stick with their regimen and lose weight. While some people struggle with one sit-up and then give up.

In a recent book The Science of Yoga, New York Times science writer William J. Broad found that yoga exercises lower metabolism, the rate of converting nutrients into energy. And ordinarily this finding would mean that people who practice yoga might start to gain weight. However, he found that yoga actually helps people to lose weight.
The reason for this is that when people practice yoga and meditation, they get better control over their mind, and are then able to make better decisions in their life. We all know that if we eat high calorie foods and don’t do enough exercise then we are going to put on the pounds. When the delicious looking cream pie is placed before us it is hard to resist. We usually cave in to the temptation and dig in.

That is in fact the great dilemma of life. Oftentimes we know what to do but we don’t do what we know. Our senses are like horses pulling a chariot in an uncontrolled way. Our mind is the driver but if it cannot control the horses thus we run into difficulties. Yogis of ancient times in fact used this analogy to explain the human condition. They said that the way to control the horses is to make the reins strong, and the reins are the mind.

People today seem to immerse in negativity. If we are asked how we describe ourselves and our bodies, often what comes out of our mouths are the “flaws” that we perceive. This affects how our brain works. And this is also the reason why we are not quite confident to tackle challenges.

If someone will practice a simple meditation method, like trying to think of one uplifting word or thought, then this can help slowly improve our views and our mental acuity. How does it help? It helps by strengthening the mental muscle. If you try to concentrate on one thought, then after a few seconds you will probably drift to something else. However, when you become aware that your mind has drifted, then you will have to bring it back to the thought you were focusing upon. If you do this often enough, you end up strengthening your capacity to stay with one thought. Your mind becomes stronger. When your mind becomes stronger in the meditation lesson, you can then carry this into your daily life. The doctor told you that a certain food is not good for you. You know this intellectually, but when the pie comes in front of you the horses of your senses start pulling you forward to take a piece. If your mind is strong, you will be able to stop the horses, and direct them to something else.
This is how meditation, which is a part of overall yoga practice, can play a great role in weight reduction and also in gaining the self-control needed in overcoming addiction and destructive habits.
So, if you already know what you should do, but still dont have the willpower to put your knowledge into action, then try some mediation and other mind strengthening exercises, and use them to help you to carry out your best intentions.

 

 

Read related article: Start Doing Yoga At Home

Relationship Stress What To Do About It

You may not be able to put it into words clearly but you just “feel” that your relationship is in trouble. You find yourself questioning whether or not it’s even worth saving and constantly wondering what’s missing from your relationship. Is it commitment, compatibility, trust, love? We wreck our brains trying to figure out how can we identify what’s really going on.

If you could change one thing about your relationship what would it be? Wouldn’t you want things to be the way they were in the beginning? Wouldn’t you want to feel the closeness that you once had? Wouldn’t you want to feel loved and cared about again? All these questions are not foreign to someone who has been or still is in love and in a relationship

I used to lose sleep at night worrying whether my relationship was going to last even another day. We used to be best friends and I just didn’t know what happened. How did it get so bad? I knew how close we were in the beginning. Now, we were hardly speaking. And when we did it was never pleasant. It makes me angry that people get more training learning how to flip hamburgers at McDonald’s than in developing a lasting relationship. Chances are, like me, you’ve turned to friends and family looking for helpful advice. You may have even tried chat rooms looking for someone to help. I’ve found advice from these sources just doesn’t work. Worse, as I experienced, they encourage you to “dump the b*tch out”. The tons of relationship books out there, I found most left me with more questions than answers.

Know that your relationship will not fix itself.
Relationship stress impacts everything about your life whether you realize it or not. When your mind is bothered by what’s happening with you and your partner, you’re carrying the stress of that fight to your work, how you deal with people, how you project yourself to the world. It will create a vicious cycle of negativity that will not help make things better. Realize when this is happening.

For this article, we’ll tackle how you can minimize stress with regards to your relationship so you can slowly work on the other issues.

  • Characterize what is the real problem and what your relationship is all about. Before you tackle solutions to the problem your relationship is facing, first determine if something is really a problem and the actual relationship itself and the challenges you face. The love you feel for one another should be protected from the stresses you encounter. To confuse the two would severely affect the relationship dynamic. For this to be successful we need to work at controlling our response so it doesn’t poison our feeling about our mate.
  • Constant reaffirmation of your partnership leads to is important.
    Little misunderstandings often happen so it is important that you remind both of yourselves that you are allies in the struggle and not enemies that should clash. Remember that you are each other’s support no matter what happens. If mistakes are made, being quick to apologize demonstrates a strong commitment to the relationship. Also, being forgiving about the other’s shortcomings has a similar effect. A constant reminder of how much you value your partner and the relationship will help clear away the doubts that sometimes tries to set in.
  • Do not be afraid to seek help if you need it as things can often be confusing and do not be too proud or stubborn which will help you lose objectivity. Most often, an impartial third party like a relationship coach who can hear both your sides will be able to see things clearly and will be able to provide valuable insight will greatly help you see things in different angles you have not considered. If you truly value your closest relationship, then the willingness to do whatever it takes to strengthen the bond of love and unity should be done. It may not always be easy but the rewards of having your loved one close and your relationship intact should be worth it.
  • Find opportunities to push and encourage one another to be better individuals. How do you feel when your partner expresses their confidence and trust in your judgment and actions? If you say you are more encouraged, it feels good, doesn’t it? We feel more emboldened and confident to take on more challenging tasks and face challenging times when we know our partner’s going to be by our side as their presence often casts away self-doubt. And even if the cloud of doubt lingers, knowing that we have another person to count on gives us the boost of courage we need to make it through. Mutual encouragement is a very powerful anti-stress tool a relationship can wield. Do not wait for stressful situations to present themselves before you utter a word or two of encouragement.
  • Treat each other with respect and do not let familiarity breed contempt. When we are under stress, we often tend to shirk away and be less resourceful. The last thing we want to ever do is to treat the other person as our shock absorber in life. In reality, it is not familiarity that lets us breed contempt for another but the lack of consideration and the show of disrespect. Promote unity and maintain a high level of respect for one another by making sure you treat the other with deference. Let them know where they stand and where you stand. Open and honest communication will help you get this through.

These are just some tips to help you make what you have work better. Relationships need hard work to maintain because after the burst of attraction settles and you get to know each other better it also unearths layers of one’s personality that we need to deal with. We not only take the good but also the bad. The challenges will always be there but to know how to properly handle them will reward us with years of lasting friendship and companionship with someone we can count on through our deepest, toughest times and in the peak of our successes.  And putting in all these hard works will be worth it.

The Science of Sleep. Why Getting To Sleep On Time Should Be Priority

An extensive study conducted found that insomnia increases heart attack and stroke risks in people. The research, led by Qiao He from Sheenyan, China’s Medical University states. They study evaluated 15 prospective cohort studies with at least a two-year follow-up of its 160,867 participants.

Many researches in the past have shown a link between poor health and insomnia. But what makes this research groundbreaking was that it showed a link between insomnia and heart disease or stroke to be consistent. Non-restorative sleep, difficulty in maintaining sleep, and difficulty sleeping were associated with 18%, 11%, and 27% higher risks of heart disease and stroke compared to those not suffering from these insomnia symptoms.

 

The findings were published in the European Journal of Preventive Cardiology

Poor sleep is something we should not yawn at and dismiss as from numerous studies we find that it really takes a toll on your health and quality of living. From heightened feelings of hostility, being more prone to depression, and now risks of heart attacks and stroke it is time we tackle lack of sleep and regain our quality of life back.

Here, we’ll share tips and tricks to help you fall asleep so much faster.

 

  • Reduce noises

A snoring spouse, a dripping faucet, outside noise like trucks and cars – whatever sound it is you hear that keeps you awake you can either tune it all out with your favorite relaxing soundtrack. You can check services like iTunes or Pandora for relaxing sounds and music for sleep.

You can use headphones specifically designed for sleeping like CozyPhones. But if listening to music is not your thing and you wish to drown out all the noise, then having a pair of ultra soft foam earplugs within easy reach would be handy for a good night’s sleep. http://amzn.to/2nzTFMe

  • Mentally prepare your sleep and prepare you body

Taking a shower an hour before your bed time will slowly signal your body that it’s soon time for you to sleep. And with the lowered body temperature, it’s easier for you to fall asleep.

Employing a relaxation technique is another way to mentally and physically prepare yourself for bedtime. You can slowly curl your toes tightly and count to seven, and then release the curl and relax. Repeat this process on both feet and slowly moving through each muscle group until you reach your neck.

  • Log your sleeping habits

What we do during the day affects our sleeping patterns. Writing down our activities and what we have consumed during the day like caffeine quantity, what time we go to bed, how much we exercise, what time we ate and what food we consumed, plus our daily total sleep time are all helpful information to have with you so it’s easier shared with your specialist or health adviser.

  • Keep it cool and comfy

We sleep much faster and easier when our room’s temperature is cooler. Set your thermostat around 18 – 20 degrees Celsius (65 – 68 degrees Fahrenheit) for optimum sleep. Breathable and comfortable sleepwear should also be worn.

  • Relax your mind

Instead of thinking about the day’s events and repeating stuff in your head while you are in bed try writing it all down in a journal instead. This relaxes your mind and unburdens your thoughts.

Picture yourself in calm, tranquil, and quiet surroundings like a deserted beach or relaxing garden. As you regularly do this, over time, this new routine will develop into a habit helping give cues to your brain that it is time to settle down and sleep.

These simple tips aim to help you take control of your sleepless nights and get good sound sleep.

Sleeping right means you are able to heal your body, refresh your mind, and lower your anxiety. Don’t skimp on sleep and start living right.

No More Stress! Simple Tips To Reduce Stress And Improve Health

Stress can be hard to scientifically define as it is a subjective phenomenon. Often the word is used to describe our reactions to certain behavior exhibited by others like a boss being tough, a customer that insists on certain things you are not allowed to give, pressure from your parents or peers, etc. But these examples and countless like it is not really stress itself but stressors that illicit a response from us. Stress itself is quite difficult to define as it varies from individual. We undergo stress when our bodies start releasing chemicals into our blood which gives us more strength and a boost in energy. This explains why when that boss (the stressor) puts the pressure on you to finish a deadline at the last minute, you find that you are able to be more productive and create better output. Stress can be either good or bad as it all depends on the situation. In this article, we will try to tackle the bad side of stress and how being in this heightened state of strength and energy is wreaking havoc to your mind and body.

Chronic stress impacts your health negatively as physical manifestations start to show and or be felt. High blood pressure, headaches, body ache, and even certain diseases like diabetes, or stroke often affect us when we are so stressed out. Certain anxiety disorders and even depression may follow.
Therefore, reducing stress is a must in improving our health and it should always be a target in our long-term health goals.

Start with identifying your stress triggers. Be observant of the situations happening around you and start taking note of your reactions. Writing down your observations will greatly help in keeping track of your responses. Once you are able to do so, you’ll get a clearer idea of what things are stressing you out and will be able to slowly eliminate or lessen your contact with these stressors.

As hard as it is to do, we need to start seeing things from different angles and change the way we perceive stressful situations. Many common events cause most people to immediately feel stressed and overwhelmed. Death, divorce, break-up, job loss, a new job, moving, exams, injury, and other interpersonal conflicts are all normal. Yes, they may be hard to go through but know that there is always a way to get by and there will always be people you can reach out so you can talk and unburden yourself. Listening to other people’s perspective in any of these situations may just give you a better understanding of how to approach these stressors and handle them in a way conducive to your living.
Learn how to evaluate situations more constructively and not focus too much on how it makes you feel but rather how you can approach it so solutions can be seen. Remember, it is not just about “thinking positively” but rather thinking in the most helpful, rational, solutions-driven way.

Having solid relationships can also be a great way to de-stress. Strong relationships need not always be of the romantic kind which many people always think about. A strong bond with your family, siblings, close circle of friends, a support group are all great things to maintain. They can listen to your problems, offer good advice, and even help out in times of great need. This alleviates the burden of having to go through tough situations on your own.

Give your body enough rest. Oftentimes, when we deal with the stressors in our lives, we tend to overwork ourselves thinking that it would be best to go about it this way. By the time, we get home, we’d be so exhausted that we just drop our bodies to the bed and try to sleep, only to find that despite being overworked we could not sleep properly. Then we wake up in the hour we need to, to once again go to work and burn more of our energy. This isn’t proper rest. Stress and sleep deprivation is bidirectional. The reason why you’re able to be up and do all that work is that stress can keep you awake and not getting sleep contributes to your stress level. It’s a nasty cycle that needs to be broken. Give your body time to relax. Turn your room into a sanctuary conducive to sleep and develop good sleep hygiene. First, reduce your caffeine and sugar intake. Make sure you stick to a sleeping schedule. Check your windows and put in screens or curtains that can block sunlight. Avoid touching gadgets that tell your brain it’s “daytime” like cellular phones, computers, or the television. Using aromatherapy can also help you sleep much better. Smelling certain scents at specific hours will help in the relaxation process.
Investing in an electric oil diffuser would be a good idea because they come with safety features and you don’t have to light a candle which makes it less a fire hazard. Scents like citrus, chamomile, and lavender are great to have around as they can help you relax.

Start exercising regularly. Moderate exercise done regularly greatly helps in reducing your stress level. You don’t have to immediately sign up for expensive gym membership. Start by walking every day and incorporating weights. Pretty soon, you’ll find that not only are you getting more relaxed but dropping unwanted weight too. Exercising is beneficial not only physically but mentally as well.

Learn to relax your mind and your body. There are numerous techniques you can do yourself and they include breathing exercises, mindfulness meditation, and even muscle relaxation. They help you clear your mind, reduce tension, and slow down your heart rate especially in those highly stressful moments.

Check this resource out for many guided meditations. Free Guided Meditations – UCLA Health

If doing all the above still has not contributed to your quality of life, learn when to seek help. Consult a psychologist or mental health provider. You don’t have to suffer from a serious mental ailment in order to seek professional help. Asking for expert advice is a good thing as they can help you in identifying the underlying problems and developing a more effective coping strategy to suit you. Do not be afraid to invest in yourself and in your well-being. You are worth it.