National Stress Awareness Day is November 6. This day serves as a reminder to prioritise our mental health, reduce stigma surrounding stress-related challenges, and promote overall well-being. With social media and constant tugs at our attention, it’s undeniable that understanding and managing stress has become more important than ever.

So, let’s take a closer look at what exactly stress is and effective ways to reduce it. How can you eliminate stress in your life and ensure your health doesn’t take a hit?

What is Stress Exactly?

Stress is a natural physiological and psychological response to demanding situations. While short-term stress can sometimes be motivating, chronic stress can have severe consequences on our physical and mental health. In fact, the mechanism of stress dates back to when our ancestors had to fight to survive. This short-term stress helped them run away or fight in order to survive imminent threats. However, this is, inevitably, less useful today—especially in the long term.

Chronic stress can lead to anxiety, depression, cardiovascular issues, and a weakened immune system. Thus, finding ways to reduce it in the long run is crucial to optimal well-being and health!

7 Ways to Reduce Stress

Here are a few easy-to-implement ways to reduce stress:

1. Practice Mindfulness and Meditation

Mindfulness and meditation can help center your thoughts, promote relaxation, and improve overall mental clarity. Even a few minutes of daily meditation can significantly reduce stress levels.

So, consider trying guided meditation or breathwork apps or videos (YouTube, Insight Timer, Calm, and Headspace can be great options!). Turn to these when you feel stressed to avoid it becoming a long-term problem.

2. Prioritise Physical Exercise

Regular physical activity is a proven stress-buster. Exercise releases endorphins, the body’s natural mood elevators, and helps reduce tension.

So, how much exercise should you do? Aim for at least 30 minutes of moderate exercise daily. Try activities like walking, cycling, weightlifting, or swimming; the key is finding something you enjoy and can stick with!

3. Maintain a Healthy Diet

What we put in our body can decrease or increase stress. For instance, eating highly processed foods may increase inflammation, and thus stress, in the body. Yet, incorporating a variety of whole foods and staying properly hydrated can help deter stress and support your overall well-being in the best way possible.

Not sure where to start here? Consider making balanced meals at home. This may mean meal prepping ahead of time to ensure you always have a healthy option to reach for.

4. Establish a Consistent Sleep Routine

Poor sleep can lead to increased stress—and vice versa! However, assessing our sleep hygiene can help improve this. This means avoiding screens for at least an hour before bed, creating a relaxing bedtime routine, and creating an ideal sleep environment in your bedroom. Aim for at least seven to nine hours of sleep per night.

5. Connect with Others

Maintaining strong relationships can provide crucial emotional support and practical assistance during stressful times. To nurture these connections, make an effort to reach out to friends and family on a regular basis, whether through calls, messages, or in-person meetups. Expanding your social circle can also be beneficial; consider joining social groups or clubs aligned with your interests, which can introduce you to like-minded individuals and provide new avenues for stress relief. 

Additionally, volunteering is an excellent way to build new connections while contributing to your community. This not only helps create a support network but also can give you a sense of purpose and fulfillment, further aiding in stress reduction.

6. Time Management and Organization

Feeling overwhelmed by tasks and responsibilities is a common source of stress, but improving time management skills can help you regain a sense of control. 

Start by utilising planners or digital tools to organise your tasks effectively, giving you a clear overview of your commitments and deadlines. When faced with large projects, break them down into smaller, more manageable steps to make them less daunting and easier to tackle. 

7. Engage in Hobbies and Leisure Activities

Dedicate regular time to engage in hobbies such as reading, painting, or playing music, which can provide a much-needed escape from daily stressors and allow you to recharge. Don’t be afraid to explore new interests or learn new skills, as this can bring a sense of accomplishment and excitement to your life.

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