With the fast pace of work and home, that overwhelming feeling sinks in and causes that great worry-STRESS! In a single day, many of us are juggling a never ending list of to do’s and are inundated with technology demands.
The mind and body’s response to these situations are psychological and physiological. The mental, emotional and physical strain can start to wreak havoc on us humans. The high demands of the day start leaving us feeling depleted and defeated.
How can you strike a balance between both worlds?
Today I’m going to share seven simple tips to reduce stress in the workplace and at home:
- Regular Exercise and Healthy Eating
- Sleep
- Deep breathing
- Meditation
- Mindfulness
- Learn to say no
- Connect with humans
Regular Exercise and Healthy Diet
Cortisol runs high when the body is under stress; regular exercise is a healthy way to lower stress hormones and increase the release of endorphins which improves your overall mood. Exercise has multiple health benefits and can enhance your overall health and wellness.
Common stress relieving activities include:
- Walking, jogging or running
- Hiking
- Rock climbing
- Biking
- Dancing
- Yoga
Any amount of exercise is healthier than doing none.
Maintaining a healthy diet not only fuels the body, but the mind. A balanced diet contains fruits and vegetables, whole grains foods, protein foods and dairy products. It is strongly recommended to drink a minimum 2L of water per day. Here’s a link to the Canada Food Guide: https://food-guide.canada.ca
Three simple tips to live by:
- Fill half your plate with fruit and vegetables at every meal or snack.
- Refrain from eating highly-processed or ultra-processed foods.
- Choose water over juice or sugary beverages.
Also, when faced with stress it is encouraged to increase your Omega-3 fatty acids and vitamin intake specifically Vitamin A, B complex, C and E.
Sleep
Poor sleep quality can increase your stress levels and contribute to how long it takes to fall asleep.
Always ensure you are getting the right amount of sleep. A good night’s sleep can boost your mood and heal the mind and body. It also improves your ability to process and react to stress.
Some improving factors for successful sleep include:
- Supportive mattress
- Quiet box spring
- Foam mattress topper
- Comfortable pillows
- Black out curtains
- Exercising in the morning or early evening
- Devices on silent mode and/or tucked away into a drawer
- Clean and clutter free environment
Deep breathing
Deep breathing encourages full oxygen exchange, slows down the heart rate and lowers/stabilizes blood pressure.
To get started, find a comfortable place to sit or lie down. Breathe in through your nose to a count of five seconds; allow your lungs to fill and abdomen to expand. Hold for two seconds. Then release through your nose to a count of five seconds. Repeat three times.
Meditation
Free your mind, restore your calm and find inner peace with guided meditation. This method focuses your attention and eliminates the negative thoughts in your mind that cause stress. Induce relaxation by using your senses, such as smells, sights, sounds and textures. Form mental images of places or situations you find relaxing. Use calming essential oils or scented candles.
Here are a few calming scents to try:
- Lavender
- Rose
- Bergamot
- Frankincense
- Sandalwood
- Ylang ylang
- Orange blossom
- Geranium
For a quicker calming effect, play soothing music or nature sounds.
Mindfulness
Simplify your life by living in the present moment. Take notice and fully appreciate the moments experienced throughout the day and be grateful. You can’t fully appreciate today if you are stressing about yesterday and tomorrow. Be present.
Learn to say no
Stop taking on more that you can handle and be selective and realistic about your commitments. Juggling too many tasks and responsibilities at once can leave you feeling overwhelmed and depleted.
Reduce your stress load by saying no to the things that are voluntary or optional.
Another common practice is delegation. It allows you free up your time to focus on higher-value activities while engaging your employees or household so they can contribute to shared priorities.
Connect with humans
It is essential to foster relationships and make time for human connections. Family and friends give us a sense of community, purpose, and support. Positive interactions increase our overall well-being, mood and feelings of happiness. After all laughter is the best medicine!
In today’s society, it is important to manage stress and reduce the strain of day-to-day activities. By allowing your mind to escape the source of its stress, you can ease the pressure and restore balance.
I hope you enjoyed these seven simple tips to reduce stress in the workplace and at home.
Now drop a comment:
What’s the #1 tip from this post that you want to try first?
Or maybe you have a question about something you read.
Either way, let me know by dropping a comment below right now.