How To Lose Weight With A 9-To-5 Job 25 Things You Can Do To Deal With Stress

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25 Things You Can Do To Deal With Stress

Believe it or not, a little stress can be good for you! There are two kinds of stress: good stress and bad stress. Good stress is any stress that is positive and motivating, but not a threat to your existence. Think about the birth of your first child, buying your first home, a new car or even winning the lottery! Bad stress or anxiety is negative and motivates anger or fear. Sometimes too much “good stress” can quickly turn into anxiety if it exceeds our tolerance threshold. For example, work flow can be considered good stress, but if the work responsibilities associated with it are too burdensome, it can become stress. The following strategies can help deal with stress and are easy to implement.

(1) Meaning of private time.

Something as simple as soaking in the tub can restore your mind and body. For more relaxation, dim the lights and play soft music. Some individuals prefer to spend time with friends, while others prefer time alone as a form of stress relief.

(2) Learn relaxation techniques.

Read a book on relaxation techniques or take a meditation or yoga class. Here’s a simple technique you can try at home. Find 15 distraction-free minutes for meditation, visualization, etc. Sit in a comfortable chair, feet on the floor, hands on hips. Take a deep breath, through your nose. Then slowly release the air through your mouth and repeat an affirmation like “Relax…Relax…Relax”. Continue to breathe in and out and focus on your word or phrase for 15 minutes.

(3) Schedule a “concern session.”

Set aside a specific 15 minutes each day to focus on whatever is bothering you. When worries enter your mind during the day, put them aside for your “worry session.” Then imagine yourself overcoming a particular challenge. It’s not easy, but it’s simple and it works.

(4) Keep a journal.

New studies suggest that people who are able to write about their innermost feelings may enjoy better mental and physical health. Writing is also a powerful tool to help you organize your thoughts and make life easier.

(5) Smell and sensitivity.

When you need a boost of energy, give yourself a whiff of peppermint oil or even your favorite perfume. Studies suggest that certain scents can promote alertness.

(6) Power naps.

15-20 minutes during the afternoon, if you find the time, can be very energizing and rejuvenating. However, after more than 20 minutes, you may wake up more tired than you were at the beginning.

(7) Reduce your workload and delegate as much as possible.

Cross out the least important tasks and activities in your weekly calendar. Delegate household chores. Let your family members help you with grocery shopping. Even if things don’t go your way, it’s important to get everyone involved so you don’t have to shoulder all the burdens.

(8) Reward yourself.

Engage in an activity just for you each day, provided you’ve accomplished something you set out to do that day. For example, if you finish paying bills, then rent a movie, read, do some gardening, etc. Not only will you boost your self-esteem, but you’ll also enjoy some well-deserved relaxation.

(9) Smile – the easiest and best way to get rid of stress!

Some smiling advice: Do something that makes you smile. We are constantly doing things to get something. It’s easy to get caught doing something for someone/something else. Make time, even for a few minutes, to do something you truly enjoy. Project what you want to get. Smile at others, they will smile back. Everyone loves to give and receive smiles!

(10) Laugh.

Laughter really is good medicine. Laughter increases your heart rate, stimulates circulation, exercises your diaphragm, abs and other muscles, and increases the production of certain “feel-good” hormones. You can watch funny TV shows, join a laugh club, or spend more time with friends who have a good sense of humor. You can also sign up for funny online newsletters.

(11) The power of tears.

Studies show that the tears you produce when you’re anxious, upset, sad, or angry contain stress-relieving hormones.

(12) Forgive and forget.

Do you hold a grudge? This can be very emotionally draining. Forgiveness is something you do for yourself, not for another individual or circumstance. Forgiveness actually takes you out of the victim role, protects you, and helps you move past any anger or frustration.

(13) Treat yourself to a massage.

Various massage techniques reduce stress, relax tense muscles and increase energy. Massage also helps release endorphins (the “feel good” chemicals released by the brain), which trigger relaxation.

(14) Stress and food choices.

Stress and boredom generally lead to unhealthy eating and subsequently weight gain. To make matters worse, increasing fatigue is accompanied by lower energy levels and higher stress levels.

Here’s a closer look at nutrients that fight anxiety, depression and stress. Try incorporating these nutrients into your diet –

o Vitamin B1

Oatmeal, peanuts, lean pork, most vegetables, bran, milk.

o Vitamin B6

Wheat germ, soybeans, watermelon, cabbage, eggs, oats, peanuts, walnuts.

o Pantothenic acid

Meat, whole grains, wheat germ, green vegetables, nuts, chicken.

o vitamin C

Citrus fruits, berries, green leafy vegetables, tomatoes, cauliflower, peppers, potatoes.

o Vitamin B12

Beef, pork, eggs, milk, cheese.

about Choline

Green leafy vegetables, wheat germ, egg yolks

o vitamin E

Wheat germ, soybeans, vegetable oils, nuts, Brussels sprouts, leafy greens, eggs, whole grains.

o Folic acid

Dark green leafy vegetables, carrots, egg yolk, watermelon, apricots, pumpkin, avocado, beans, whole grain and dark rye flour.

about Zinc

Meat, seafood, wheat germ, eggs, skimmed milk powder.

o Magnesium

Figs, almonds, nuts, seeds, dark green vegetables, bananas.

o Manganese

Whole grains, nuts, green leafy vegetables, peas, beets.

o Niacin

Lean meat, wheat germ, fish, eggs, peanuts, white poultry meat, avocado.

o Calcium

Milk and milk products, soybeans, sardines, salmon, peanuts, walnuts, sunflower seeds, dried beans, cabbage, broccoli, collard greens.

It is important not only to eat healthy, but to eat all meals (none to skip).

By spreading your calories over 4-6 balanced meals a day, you’ll get the carbs, protein, fat, vitamins and minerals needed to keep your energy high by keeping your blood sugar stable.

(15) Have a “good mood” breakfast.

Combine high-protein foods like cottage cheese with fiber-rich carbohydrates like strawberries. Not only does protein increase your brain’s production of dopamine and norepinephrine—the chemicals that keep you alert—it also controls your relaxation-inducing serotonin levels. Carbohydrates help you feel calm and focused.

(16) Lunch should be low-fat

Grilled fish, skinless chicken, tuna, deli turkey, or chicken with a spoonful of low-fat mayo on whole grain bread can give you energy for the afternoon.

(17) Make dinner your lightest meal.

If you ate a balanced and hearty lunch, you will be surprisingly satisfied with a light dinner. Instead of a regular plate, use a smaller plate and fill it with a healthy balance of protein, carbs and fat

(18) Watch out for caffeine.

A little caffeine is fine for a little boost. Too much and you’re forcing your adrenals to work overtime. You will need more caffeine for the desired effect, and the crash will be worse when it wears off.

(19) Minimize sugars and starches.

The right amount of sugar is important for energy, but too much can lower your energy levels. In response to high sugar levels, the body releases insulin, which works to quickly lower blood sugar levels. When it falls, you feel nervous, weak and unable to concentrate. Stick to balanced snacks and meals to keep your blood sugar in check.

(20) Increase aerobic exercise.

Along with cardiovascular health, aerobic exercise increases the production of endorphins. 25-30 minutes can significantly reduce stress and increase energy.

(21) Meaning of deep breathing.

Deep breathing is an effective way to increase energy. Try this simple technique – sit in a quiet place, feet on the floor, hands on your hips. Take a deep breath through your nose and fill your diaphragm (if you’re doing it right, your stomach should stick out). Exhale slowly through your mouth. Just do it for 60 seconds.

(22) Reduce tension in the shoulders and neck.

Whenever you notice that you are tense in the neck and shoulder area, gently shrug ten times. Touch your chin to your chest and hold for 2 seconds. Try to touch your left ear to your left shoulder (keep it relaxed – don’t reach up!) and hold for 2 seconds. Repeat for right ear/shoulder for 2 seconds. If necessary, repeat the entire cycle.

(23) Take a break to stretch.

Alternate arms, reach up and reach for the ceiling. Five times on each side.

(24) Positive effect of exercise.

Exercise is a mood lifter. Once you start burning fat and building muscle, your energy levels will improve. Exercise increases levels of positive “feel-good” hormones known as endorphins. Feeling good improves perception and personality, allowing you to make better, more positive decisions. Studies show time and time again that people who exercise are more optimistic and manage stress better.

(25) Meaning of sleep.

Lack of sleep can often be the cause of stress. It plays a role in our daily productivity at work, our social skills and our sense of well-being. Despite its importance, a good, refreshing night’s sleep remains an unsolved mystery for some people. There are times when you can fall asleep without knowing it, and others when you can’t, no matter how hard you try.

More and more individuals suffer from a lack of sleep or sleep poorly. Try going to bed a little earlier and you’ll wake up happier, more satisfied and refreshed every morning.

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