Stress management tips at home
Stress management can be invaluable, but there are additional stress management techniques that you can also implement in your life without the help of a therapist.
If you suffer from stress, here are some simple, proven, and actionable tips that you can try at home starting today. Committing to taking care of yourself is one of the best things you can do to control your stress levels. Try some or all of the following if you’re feeling nervous.
Prioritize your health
When you are healthy, your body will be better equipped to respond to stress. Diet, exercise, and sleep play an important role in managing stress. Try to limit your consumption of things that can increase your stress levels as well, such as sugar, caffeine and alcohol.
Lack of sleep can increase your stress levels, and unfortunately, high levels of stress can make it difficult to fall asleep, creating a devastating cycle. studies It has been shown that getting an extra 60 to 90 minutes of sleep each night can help reduce stress to a healthy level.
Hint: Setting a bedtime (and sticking to it!) can improve your sleep hygiene so you can get the rest you need and reduce stress.
Learn breathing exercises
When stress levels are high, breathing exercises It can keep you grounded and calm. Deep breathing is easy, even when you’re tired, and Research has shown Naturally calms the body’s stress responses. Focusing your attention on your breath can also be a way to distract yourself from stress.
Hint: Next time you feel stressed, calmly try the 4-7-8 method. You can do this anywhere and you don’t need any tools or space. Best of all, no one will know you’re doing it, so whether you’re at work, in the car, or standing in a messy kitchen at home preparing dinner for your family, you can de-stress. Simply:
- Breathe in slowly through your nose and count to 4
- Hold your breath and count to 7
- Exhale slowly through pressed lips, making a sizzling sound, counting to 8
- Repeat the cycle 4 times
Work on time management
It’s hard not to get nervous when you don’t have time to get everything done. If you tend to put things off until the last minute, it can be easy to take steps to improve your time management skills And the effective. Establishing a schedule or daily routine will help you use the time you have more effectively.
If you learn to prioritize tasks, you can take care of time-sensitive things right away. You will be able to plan ahead and work towards the goals that you will be able to achieve.
Hint: Every night before bed, make a list of all the things you hope or need to accomplish for the next day. Prioritize the top from 3 to 5, depending on how long they will last, and then stick to this list the next day.
Things to put at the top of the list can include any tasks you postpone or dread and those that you know will take longer. Being able to remove these types of things from your list as soon as possible can do wonders for how the rest of your day is going and how stressed you are.
Make time for yourself
Relaxation is essential to your physical and mental health. Unfortunately, when you’re busy, it can be hard to take some time for yourself. Make sure you set aside some time for me every day for relaxation exercises and techniques, even if it’s only 10 minutes. self care Essential for your overall mental health and can give you the space and time to mentally prepare to deal with or handle stress.
Hint: During this time, you can go for a walk, exercise, write in a notebook, or meditate. No matter how you choose to use your time, making time for yourself each day can help you increase your energy levels and reduce feelings of frustration or anxiety.
Mindfulness meditation, walking, deep breathing exercises, listening to relaxing sounds or music, or using positive affirmations can help reduce stress levels.
Be prepared to say no (and don’t feel bad about it!)
It’s easy to get confused when you have so much on your plate. Learn to be assertive and set boundaries with the people in your life. If someone asks you to do a task that you don’t have time to do, it’s okay to stand up for yourself and turn it down.
Hint: Setting boundaries can be difficult at first, especially if you consider yourself a “fun person,” but with practice, it gets easier. If you find that you are having a hard time saying no at the moment, start with some easy, standard, and quick responses that you can use right away.
Respond to requests with a simple phrase “I’m sorry, I’m really over the limit now. I would like to help you, but I can’t today“Clear and direct and leaves no gray area for someone to argue or try to make you feel guilty for doing something.