Our lives are filled with stress. It’s impossible to avoid. You’re already late for an appointment and get slowed down by road construction. Your boss dumped a proposal on you that’s due tomorrow. Your schedule is hectic, and you need to be in two places at once.
Research shows that some stress can be good for you. However, if you’re dealing with persistent – long-term stress, such as a sick parent or a demanding boss, it can actually lead to a variety of health issues.
Here are 9 simple and practical ways to copy with stress in your daily life:
Enjoy some fresh air
Make it a point to get outside every day. Research shows that vitamin D from sunlight can elevate your mood by releasing feel-good serotonin. Taking in the sights, sounds and smells around you will take your mind off your worries or frustrations. Even feeling the wind on your face can lift your spirits.
Take a walk
When you’re stressed, it’s easy to turn to bad habits to make you feel better, such as a candy, cigarettes or caffeine. Next time you’re feeling anxious, go for a quick stroll. Studies show that even 10 minutes of exercise can provide a mental boost. Better yet, climb a few flights of stairs. Climbing stairs requires you to pay more attention to what you’re doing and helps vent frustrations.
Rely on rituals
You probably already have rituals that help you relax, and you may not even realize it. For example, you may read the newspaper as you eat breakfast, listen to music while you clean or take a bath before going to bed. Our bodies naturally crave routines, so focusing on regular rituals can help you relax physically and mentally. If you’re feeling stressed, make sure you stick to your regular routines.
Put down the junk food
Do you handle stress by eating? In hectic times, you may choose comfort foods, such as refined carbs or sugary snacks. You will most likely experience a sugar crash, leaving you feeling tired and sluggish. Extra calories can also quickly add up to extra pounds. The next time you’re feeling anxious, make sure you have healthy snacks on hand, such as fresh fruits, vegetables or a handful of nuts.
Get out of your head
Stress likes to mess with your mind. Do you ever get stuck in an ongoing loop of negative thoughts or playing back conversations in your head? A great way to get out of your own head is to engage in fun activities that put your focus on your hands or body. For instance, you can cook, knit or crochet, climb a rock wall or play a sport. When you do something creative or an engaging activity, you fall into a rhythmic pattern and your brain helps you relax and feel more grounded.
Find a quiet area and create a happy place for a few minutes each day. Just sit still, close your eyes and focus on your breathing. Clear you mind and concentrate on thinking about nothing stressful. It’s harder than you think! Find a comforting and calming image that works for you and helps you relax. Read more about relaxation techniques.
Focus on the present
It’s easy to get sucked into worrying over things that have already happened or imagining what could happen in the future. Let go of thoughts about the past and future, and focus on the present moment. Be aware of where you are and what’s happening right now. Think about how the air feels on your skin, the sound of your kids laughing or a friend telling you about their day. Being mindful of the present can help you let go of stressing about the past and future.
Express your gratitude
Take a few moments each day to express gratitude. It can be as simple as going over the good things that happened that day before you go to sleep. You can write your feelings in a journal. Or, you can let friends and family know you are grateful for them. Research has shown that showing more gratitude releases hormones that make you feel good and lowers stress levels.
Connect with your spiritual side
Spirituality can boost happiness in times of stress. Many religious groups and native tribes use prayer beads to guide their spiritual practice. Having something to hold while communicating with a higher spirit can provide comfort and routine. Prayer can also help you pass your worries over to God and give you peace.
Learning how to cope with stress on a daily basis can help you improve your overall health and well-being. Take the time each day to acknowledge stress and find ways – like the tips above – to help you let it go and live a more balanced life.