Be Happier and Healthier: Ways To Relieve Stress

Whether you are still a student in school, a business professional or even a stay at home parent, stress plays a huge part in all of our lives. And when not addressed, that stress can boil up and become a huge hindrance in your life. Luckily, there are also many things that you can do to relax and get away from all of those stressors. Here are some tips for living happier and healthier by relieving stress.

 

Work Out

Going to the gym has more benefits than just working towards the perfect six-pack. Instead, physical exercise releases endorphins that help balance your mood. If you are stressed, go to the gym and pump some weights or go for a long jog when the weather is nice outside. Working out also helps you clear your mind of what is stressing you and instead put your attention towards the exercise at hand.

 

Meditate

One method of exercise that you should consider is yoga. And while yoga is great for flexibility and core strength, it also helps you meditate. That said, meditation can be used more than just in the yoga studio. Instead, you can learn techniques that will help you control your thoughts and breathing, even when you are right in the middle of a stressful situation. Meditation will allow you to focus your thoughts and calm yourself down when things feel like they are about to explode.

 

Organize

If you feel like the reason you are stressed is because your life is completely disorganized, then you have a great starting place for making things better. It all begins with organization. Put your stress factors, whether it’s school, work or family, all into different categories. Then figure out ways to approach each situation the best that you can. Sometimes the overall idea of life can be quite stressful, but breaking everything down can become much more manageable and relieve any tension that you have.

 

Treat Yourself

You work hard in everything you do, so it only makes sense that you should reward yourself for your efforts. Don’t be afraid to give back and treat yourself every once in a while to relax. Lakeside Spa does massages in Calgary and they recommend that a spa package is a great way to wind down after a long day. No matter how you take a load off, treating yourself will help you relax and relieve stress.

 

Be Social

It may seem like you are the only person who is ever stressed out in life, but you aren’t. There are plenty of other individuals who are equally as stressed as you. Therefore, don’t be afraid to be social and talk to others about how you are feeling. Being social can often get things off your chest and talking with people can help you figure out other methods of dealing with stress.

Categories: life, nbsp, relax, relieve stress, Stress, stress nbsp, stressed

Six Foods You Need to Avoid If You’re Stressed at Work

You spend a large portion of your day at work, so it’s not hard to see how your corporate wellness impacts the rest of your wellbeing. Work stress feeds into the rest of your life, which, in turn, has a negative influence on your overall health. Therefore, we’re always trying to find ways to reduce workplace stress and, thanks to registered dietician/nutritionist Keri Gans, MS, RDN, CDN, author of The Small Change Diet, we now have the answer: your food. According to Gans, what you eat may contribute to your stress load and, since diet is one of the things in life you have any control over, it’s a good place to start when dealing with workplace stress.

 

1. Avoid foods high in caffeine: The Stress Management Society states that while caffeine can be stimulating when you’re tired, foods and drinks with caffeine also contain the neurostimulator theo-bromine. Gans explains, ‘Both theo-bromine and caffeine have been proven to increase stress levels. Caffeine can also cause a loss in concentration, which can result in poor work output and thus more stress on the job. If you need coffee or tea in the morning for that boost, make sure you do so in moderation or you won’t be able to reduce work stress.’

 

2. Foods rich in sodium: ‘Sodium can cause the body to retain water, possibly leading to hypertension and an increase in stress,’ Gans warns. ‘Thankfully, sodium is fairly easy to monitor in a diet; make sure you read all product labels. Natural and whole foods will have less sodium than those in packages, but keeping hypertension at bay also means keeping up with an exercise routine.’

 

3. Junk foods: Not only do junk foods get in the way of your weight loss plans; they can also hinder your efforts to reduce work stress. Gans notes, ‘Snacking on potato chips, candy and baked goods may temporarily relieve hunger, but it rarely lasts any length of time. This can cause an energy crash later in the day and can lead to chronic hunger, which can make work that much more difficult to get through. What’s more, junk foods lack the vitamins and minerals the body needs to manage stress throughout the day.’

 

4. Fatty foods: There is research that indicates if you eat a fatty meal you will increase the negative effects of stress on your heart. ‘Most people don’t realize it, but starting the day out with a high-fat dairy product could be sabotaging that goal to reduce work stress,’ Gans cautions. ‘The more stressed the body feels, the less likely it is to perform well throughout the day, and as most of us now, poor performance is one way to drastically increase job stress.’

 

5. Alcohol: Gans advises, ‘Most jobs don’t allow drinking on-site, but if you go out for a business lunch steer clear of those alcoholic drinks. Alcohol stimulates the release of the stress hormone cortisol even though it may seem like it lowers your inhibitions. Also, drinking heavily at night can make you sluggish for work in the morning and make you less likely to pick up on important job facts throughout the day.’

 

6. Fizzy Drinks: If you steer clear of alcohol on business lunches, don’t replace your usual tipple with a glass of fizz! The Stress Management Society asserts that you should avoid fizzy drinks if you are feeling stressed at work. Gans comments, ‘When the body is under pressure, a build-up of carbon dioxide and lactates in the body can result in a condition called “acidosis”, which can harm health. The high levels of carbon dioxide in beverages aggravate that condition; therefore soft drinks need to be considered as an unnecessary addition to your diet.’

Categories: caffeine, day nbsp, junk foods, reduce work, sodium, steer clear, Stress, stress gans, stress management, stress nbsp, work stress, workplace stress

New Year’s Stressolutions: How to Unwind in 2014

What New Year’s resolutions did you set this year? Maybe you decided to lose weight, or perhaps protecting your health against smoking habit was on the agenda – but what about stress? Did you resolve to be less stressed in 2014, or is the idea of making resolutions too stressful to even contemplate? Stress doesn’t only play a part in your corporate wellness; it impacts every aspect of your wellbeing, but how do you achieve the seemingly impossible goal of reducing stress?

 

There are many ways of coping with stress, but some are less healthy than others. Unhealthy ways for managing stress include smoking, drinking too much, over or under eating, zoning out for hours in front of the television or computer, withdrawing from friends or family, using medication or drugs to relax, sleeping too much, procrastinating, filling up your day to avoid facing problems, and taking your stress out on others by lashing out. If that sounds all-too familiar, let’s take a look at healthy ways to manage your stress:

 

1. Avoid unnecessary stress. Rachel Clements, BSc Hons, M Psych, MAPS, co-founder and Director of Psychological Services and Principal Organisational Psychologist at the Centre for Corporate Health, you need to learn how to say “no.” Clements urges, ‘Know your limits and stick to them. Taking on more than you can handle is a sure-fire recipe for stress, so be realistic in your personal capacity.’ The same goes for people who stress you out. Clements advises, ‘If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time your spend with that person or end the relationship.’

 

2. Reduce your to-do list: ‘Look at your schedule, responsibilities and daily tasks,’ Clements instructs. ‘If you have too much on your plate, distinguish between the “musts”, the “shoulds” and the most urgent. Drop the tasks that aren’t a priority to the bottom of the list or eliminate, delegate or delay doing them.’

 

3. Change the situation: Clements recommends, ‘Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same…When you ask someone to change their behaviour, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.’

 

4. Be more assertive: ‘Don’t take a backseat in your own life,’ Clements insists. ‘Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.’

 

5. Improve your time management: Isn’t it often the case that you’re the most stressed right before a big deadline? ‘Poor time management can cause a lot of stress,’ Clements notes. ‘When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress your under.’

 

6. Step back and adapt: ‘Try to view stressful situations from a more positive perspective,’ Clements suggests. ‘Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favourite music, or enjoy some alone time…Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.’

Categories: avoid stressors, clements, nbsp, Stress, stress nbsp, time, Time Management, To Do List, year

Divorce Health: 5 Tips to Stress Management

 

Going through a divorce can bring about a host of changes that can affect how you perceive life. Developing tips to help manage the levels of your stress can ease the difficult process and alleviate the pain and sorrow that you may be going through. By implementing the following tips, you’ll be able to come through the changes unscathed and allow your body to slowly get used to the pain of moving on as one.

 

1. Diet and Exercise

The stress of a divorce can be debilitating for some, and you may find it extremely difficult to follow a normal routine. However, regular exercise is a great stress reducer and can channel the negative energy into a positive outlet. Finding something that you enjoy doing will help you stick with the routine. It may also be helpful to find a friend, family member or co-worker to exercise with.

 

Divorce can also cause your immune system to suffer. In addition to exercise, you’ll need to maintain healthy eating habits. Eating a diet rich in whole-foods, fruits, vegetables and drinking water can keep a body strong and healthy during times of stress.

 

 

2. Hire an Attorney

A knowledgeable and experienced divorce attorney can aid you in the process and provide you with realistic expectations. While many divorced couples want it over in a matter of weeks, you’ll find that to be an unrealistic prospect. An experienced attorney can also provide you with the necessary information related to the state where you reside.

 

One firm of divorce lawyers in Tucson states “The feeling of loneliness that the couple experience may not be helped by your Tucson divorce lawyer, but you should be certain that they have your best interest at heart.” This will help you to get the best end result and provide you with the financial stability needed to help you move on with your life. Since they will be your primary advocate by fighting for your rights, their moral support and guidance can be beneficial to alleviating your levels of stress.

 

 

3. Get Plenty of Rest

A difficult divorce can keep you up late at night, especially if you’ve been running the problems over and over in your mind. While thoughts of revenge and anguish may be running rampant, you need a good night’s rest to keep stress at bay. To encourage a restful night, you can incorporate yoga and other methods of mediation. This will channel your mind to relieve stress, let go of any anger and channel it toward something positive.

 

 

4. Ditch the Bad Habits

Unfortunately, divorce can be one of the most stressful events an individual can experience in their lifetime and many people often pick up bad habits. However, you don’t want to give in to temptation by smoking, drinking or doing drugs.

 

 

5. Change Your Routine

A new life can begin with a divorce, and you are now free to change your direction. This can include deviating from your ordinary routine. You are also free to change your home environment. A change in wall colors or moving the furniture around can be empowering and reduce your stress levels immensely.

 

Emotions are usually at heightened levels during a divorce and this can make it especially challenging to move forward. However, finding other outlets to combat your stress levels can prove beneficial in maintaining a happy mental and physical outlook for your new life ahead.

 

Lisa Coleman shares some tips for stress management during the process of a divorce. It can devastate a person’s health if not managed well. She recently viewed online how a group of divorce lawyers in Tucson can help with the legalities of such a case for a client in TX.

 

 

Photo Credit: http://www.flickr.com/photos/kennyuhh/2917293212/

Categories: divorce, divorce and stress, divorce lawyers, handling stress, levels, nbsp, nbsp nbsp, Stress, Stress Levels, stress management, stress nbsp

I Ain’t Afraid of No Stress: How to Be a Stress-Buster

The first thing to do in stress management is to identify the cause of your stress, be it your job, your relationship or anything else that sets your teeth on edge. Once you know what’s triggering this wellness spiral, you can potentially eliminate the problem and get your metal health back on track. Professor Cary Cooper, an occupational health expert at the University of Lancaster, explains, ‘In life, there’s always a solution to a problem. Not taking control of the situation and doing nothing will only make your problems worse.’ So, how do you take control of your situation and get rid of that stress?

 

1. Get active: Exercise helps to reduce some of the emotional intensity that you’re feeling, clear your thoughts and enable you to deal with your problems in a calm way. According to Cooper, ‘To deal with stress effectively, you need to feel robust and you need to feel strong mentally. Exercise does that.’

 

2. Take control: ‘If you remain passive, thinking, “I can’t do anything about my problem”, your stress will get worse,’ Cooper warns. ‘That feeling of loss of control is one of the main causes of stress and lack of wellbeing.’

 

3. Connect with others: ‘If you don’t connect with people, you won’t have support to turn to when you need help,’ Cooper notes, as doing things with your friends helps you to laugh and relax, which relieves stress. Cooper adds, ‘Talking things through with a friend will also help you find solutions to your problems.’

 

4. Take some time for you: Here in the UK, we work longer hours than anyone else in Europe, which means we’re not taking the time to do the things we love. ‘We all need to take some time for socialising, relaxation or exercise,’ asserts Cooper, who suggests that you schedule in a few evenings a week just for you. He explains, ‘By earmarking those two days, it means you won’t be tempted to work overtime on those days.’

 

5. Challenge yourself: Try learning a new language or sport to build your confidence. Cooper clarifies, ‘By constantly challenging yourself you’re being proactive and taking charge of your life. By continuing to learn, you become more emotionally resilient as a person. It arms you with knowledge and makes you want to do things rather than be passive, such as watching TV all the time.’

 

6. Ditch disastrous coping mechanisms: Cooper warns than men are more likely to rely on alcohol, smoking and caffeine as your ways of coping, as ‘women are better at seeking support from their social circle.’ However, this way of relieving stress is ‘like putting your head in the sand,’ says Cooper. ‘It might provide temporary relief but it won’t make the problems disappear. You need to tackle the cause of your stress.’

 

7. Do your bit: Volunteering or doing someone a favour each day can help you to feel more resilient. Cooper notes, ‘Helping people who are often in situations worse than yours will help you put your problems into perspective. The more you give, the more resilient and happy you feel.’

 

8. Don’t work hard, work smart: Prioritise your work and concentrate on those tasks that make a difference. Cooper urges, ‘Leave the least important tasks to last. Accept that your in-tray will always be full. Don’t expect it to be empty at the end of the day.’

 

9. Accentuate the positive: Find things in your life for which you are grateful, and write down three new ones at the end of each day. Cooper laments, ‘People don’t always appreciate what they have. Try to be glass half full instead of glass half empty.’

Categories: Breathing Techniques, cooper, cooper notes, cooper warns, exercise, nbsp, problems, Stress, stress nbsp, Volunteering, work