Stress—we have all felt it at one time or another. But, many people feel stress often. Some even feel it as a part of their daily lives. Stress can contribute to numerous conditions, like heart disease
, immune disorders, gastrointestinal problems, eating problems, sleep disturbances, and sexual problems. Learning to reduce your stress can help you live happier, healthier, and maybe even longer.
The organization Mental Health America offers the following tips for reducing or controlling stress:
Set Realistic Goals
Do not take on everything; learn to say no. Set realistic goals for yourself. If you are feeling overwhelmed, try eliminating an activity that is not absolutely necessary. Ask yourself, "What really needs to be done? Is the deadline realistic?" No one is perfect, so do not expect perfection from yourself or others. And ask for help if you need it.
Set Aside Time to Meditate
It only takes about 10-20 minutes to get a benefit from
. These few moments of quiet reflection may bring relief from stress as well as increase your tolerance to it. And it is simple to do: sit quietly, listen to peaceful music, relax, and try and think of pleasant things or clear your mind of all thoughts.
Take a moment to picture how you can manage an upcoming stressor. This can work with just about anything, whether it is an important meeting at work, a big move, or a final exam. Going through the challenge in your mind can help you to feel more confident.
When you start to feel overwhelmed, try taking one task at a time. Make a list of things you need to do, and prioritize these list items. Once you have tackled something, mark it off your list. This can bring about feelings of accomplishment and confidence.
Regular exercise is a great way to reduce stress, and it benefits both the body and the mind.
Get Involved in Hobbies
What do you love to do? By setting aside time for your favorite hobby, you will remove yourself from life's stressors. Whether it is trying out a new recipe, planting in your garden, or playing pool, you will be giving your brain a welcome break.
Practice a Healthy Lifestyle
Having a healthier diet will help give your body and brain the energy that it needs to face the day. If you need guidelines on changing your diet, visit the website ChooseMyPlate.gov
Avoiding things like smoking
, excessive alcohol, and excessive caffeine
will also help you to be healthier.
Talking about things can help you feel better. A conversation with someone can help you relax. And listening to someone else can take the focus off of yourself—something we all need to do every now and then. Stay in touch with your family and friends.
If you feel that you need more help in dealing with a difficult situation, there are therapists
and support groups
available. Your doctor may be able to recommend someone.
Learn to Be More Flexible
You do not always have to be right. By being flexible when issues come up, it will be easier to find the middle ground. If you feel strongly that you have the best solution, discuss your point of view in a respectful way, and take the time to listen to other people's perspectives.
Let Go of Perfection
When you expect too much from yourself or others, you may end up feeling frustrated, let down, and disappointed. Remember that each person, including yourself, has shortcomings. But, you also have beautiful qualities to share with the world.
How much physical activity do adults need? Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html. Updated March 2010. Accessed April 13, 2010.
Risk factors for stroke. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated December 2009. Accessed April 13, 2010.
Stress—coping with everyday problems. Mental Health America website. Available at:
Accessed April 12, 2012.
Stress and your health. Women's Health.gov website. Available at:
. Updated August 2005. Accessed June 16, 2008.