If it's a top-heavy number like 8 or 9, don't be ashamed. You're in the
company of many high-level achievers—you know, the types whose hard work
keeps everyone around them from having to experience that degree of
stress. Even a mid-level number like 5-7 is nothing to sneeze at. That
range, to me, signifies a dull roar of background chaos punctuated with
occasional 8 or 9-level crises.
It's too easy to attribute your stress to a single source like "it's my
job," "relationship troubles," or just "money." The truth is that if
you're a 5 or above, you probably have multiple stressors heaped up on
your aching shoulders—or your neck, or wherever your body seems to
"carry it." Unfortunately, for every acute headache and neck crick,
there may be a host of other silent, long-term health problems to which
your stress is contributing. These can include depression, anxiety,
heart disease and stroke, weight gain, chronic migraines,
gastrointestinal problems, and an increased rate of aging.
You might not be able to cut out all stress in your life. You probably
wouldn't even want to. But that's no reason not to take a stand against
chronic stress and look for easy ways to turn the battle in your favor.
Here are 10 time-tested stress-busters.
1
Keep a Journal
You could call this a "stress journal," but if that feels a little too
negative—like it's the place you go to vent your rage and plot revenge
against all the people who bug you—then just calling it a "journal" will
suffice. Whatever the name, it is one of the best tools to combat daily
stress.
Here's what most people don't tell you about journals: You don't have to
write page after page like a stereotypical sullen teenager to see the
benefit. A simple sentence or two here or there can do wonders. Just
like acknowledging that you're at an 8 or 9 level of stress can help you
realize that something needs to be done. Labeling your stressors for
what they are can help give you the perspective to finally combat them.
Just write what's happening and what you're feeling. That's enough.
The simple act of writing can serve as a fantastic emotional release and
can help you temporarily put whatever stresses you out of mind, so you
can deal with other issues and return to it later. Revisit it the next
time you reach for the journal, and maybe you'll be better able to think
up a productive solution.
2
Change Your Perspective
Remember, nothing in life is by nature stressful. Stress is simply a
mental state coloring how you perceive an event or circumstance. That
doesn't mean it's not real, but it does mean that you can shift the way
you look at the event. Psychologists call this "cognitive reframing,"
and it's been shown to be effective for an incredible range of people
and problems.
There are many ways to reframe. You can open yourself to more
possibilities in what you thought was a simple either/or situation. You
could look at a supposed weakness and see the strength it's causing you
to develop. Think about how someone from another business, industry, or
country would react in your shoes. There are many different ways to do
it, but what they all share is creating possibilities you didn't know
existed and bringing them to light.
3
Don't Forget Your Mg!
Magnesium helps lower the levels of cortisol in the body, which is the
primary hormone released during a stressful situation, and the one
linked to the most health concerns. If your cortisol levels are
chronically high, you're also at an increased risk of muscle loss, sleep
disruption, depression, moodiness, and general feeling-like-crappiness.
Not so coincidentally, these are also some of the symptoms of magnesium
deficiency, which more than half of us suffer from.
An easy way to get your magnesium during the day is to snack on nuts.
Pretty much any variety will do, but some of the best include the Brazil
nut (107 mg per oz.), almond (76 mg), cashew (74 mg), peanut (50 mg)
and walnut (45 mg). Each of these also provides a heaping helping of
essential fatty acids, potassium, protein, and other macro- and
micronutrients.
4
Cook Up Some Oatmeal
If you wake up stressed about the busy day ahead, set aside a few
minutes to eat something hot and filling prior to battle. Oatmeal is
packed with complex carbohydrates to provide sustained energy over the
course of the morning. Those slow-burning carbs also help release the
neurotransmitter serotonin in your body, which can help induce a natural
feeling of calmness.
5
Cut Simple Sugars
Not all carbohydrates are great for reducing your stress level. The
simple carbs found in foods high in white flour, refined sugar, and most
highly processed foods and drinks are going to cause an instant blood
glucose spike followed by a crash. This can just leave you with a
massive energy low, making stress feel even more unbearable and
solutions even farther from your grasp.
This rapid fluctuation in blood sugar levels also places a significant
amount of stress on the body in general, so avoid it as much as
possible. Stick to complex carbohydrates along with fruits and
vegetables instead.
"Stick to complex carbohydrates along with fruits and vegetables instead of simple sugars."
6
Practice Deep Breathing
Sometimes stress sneaks up on you. Other times, you can feel it coming
over you in a wave of panic. When this happens, the physiological
response is almost always to breathe more shallowly—which is the exact
wrong course of action. The next time you feel that awful feeling, take
only deep belly-breaths for a full minute. This will increase oxygen
flow into the body and the brain, producing a calming sensation to help
you regain control over your emotions.
Deep breathing is so effective that once you try it, you'll wonder why
you don't do it all the time. Well, you should! Research has shown that
many people breath shallowly all the time without even realizing it.
Don't be one of them. This simple change can drastically improve how you
feel.
7
Go for a Brisk Walk
Exercise is great for stress. You probably know that already. But it
doesn't have to be intense, sweaty, or take place in a gym in order to
help you clear your head. Sometimes the best way to combat stress is to
simply go for a quick walk. Even just 10 minutes of brisk walking is
often enough for most people to feel more relaxed when they return to
their desk or house. Step away from the screen, get that inbox out of
your head, and move your body.
"Even just
10 minutes of brisk walking is often enough for most people to feel more
relaxed when they return to their desk or house."
Walk a few times each and every day and see if you can rope in your
coworkers. Why should smokers be the only ones who get to go outside?
8
Indulge in Dark Chocolate
Cutting down on sugar is harder for some of us than others. The key for
people who simply can't imagine life without chocolate is to be
strategic about indulgences. So listen up: Chocolate can help you combat
stress, but not any chocolate will do! You have to go dark or go home!
Chocolate contains a number of different compounds that help release
endorphins in the body, but these compounds are found in the cocoa part
of the chocolate, not the other stuff like milk, sugar, or stabilizing
agents. A good rule is to buy chocolate with as high a cocoa percentage
as you can handle.
"Black and green teas balance caffeine content with the amino acid theanine."
9
Drink Tea
If you were to make a cartoon drawing of a stressed out person, he or
she would probably have a cup of cheap coffee sitting right next to a
huge stack of paperwork. Sound about right? You may think a steady
stream of coffee is crucial for getting through the day, but it's also
known to increase cortisol levels and boost production of adrenalin—the
hormone behind the "fight or flight" response. Stretch that out over
months and years and it can begin to fatigue your adrenal glands, which
can lead to fatigue, anxiety, and mood swings. Long story short: Coffee
leads to more stress, more problems, and less energy.
Black and green teas balance caffeine content with the amino acid
theanine. If you don't know this compound yet, you should. It has been
known for decades for its ability to reduce physical and mental stress,
improve mood and cognitive performance, and raise the overall levels of
the calming neurotransmitters GABA and dopamine. Sure, tea varieties
generally contain less caffeine than your
venti Americano, but
they also have been shown in studies to decrease cortisol more
effectively than a placebo. Sip them throughout the day without worry.
10
Get a Hobby
When you have obligations building up all around you, it can feel like
the only way you'll ever be happy again is to struggle with them nonstop
until they're out of your life. But, you need to have corners of your
life that belong to you alone, where you can get lost in a state of
"flow" and not have to worry about anything else.
These activities should be totally consuming while you do them, and they
shouldn't be burdened with guilt or shame. A social component helps;
regular social engagements have been shown to increase your happiness
level on par with making more money at work. But a hobby doesn't have to
be social in order to be great. It just has to clear out your worries
and make you feel good.
May I suggest ... working out?
by
Shannon Clark
