Stress is undeniably a part of our lives. When kept at moderate levels, it can actually be beneficial, as it may motivate us to achieve our goals—like doing well on an exam or succeeding in a job interview. However, excessive stress can be destructive, making us powerless, unproductive, and even physically or mentally ill.
To combat stress, you need to develop and use certain tools that will help you regain strength in both body and mind. These tools include regular exercise, a balanced diet, and quality time with yourself and your loved ones.
Exercise: Using Your Body to Release Stress
Exercise doesn’t just strengthen the body—it also helps us emotionally unwind. It helps us relax, calm down, and even sleep better. To use exercise as a stress-relief method:
- Try to exercise at least three times a week for 20 to 30 minutes. Exercise boosts the production of endorphins in the brain—a chemical that promotes a sense of relief.
- Join a workout program or find a form of exercise that suits you (e.g., walking, swimming, tennis, dancing, etc.). Any form of exercise will improve your stamina and help relax both body and mind.
- Learn stretches that increase the flexibility of your legs, shoulders, and back. Consider joining a stretching class. It helps reduce muscle tension caused by stress.
Eating Habits
Stress weakens us both emotionally and physically. Therefore, maintaining a healthy and balanced diet is essential to manage it effectively. When we’re stressed, the body releases adrenaline—a hormone triggered by anxiety. During prolonged exposure to stress, the body begins to release stored sugars and fats, depleting our energy reserves. To help your body cope with stress:
- Follow a healthy and balanced diet with regular meals and snacks (e.g., breakfast, mid-morning snack, lunch, afternoon snack, dinner, bedtime snack). Meals should include both proteins (e.g., meat, chicken, fish, eggs, dairy) and carbohydrates (e.g., bread, cereals, rice, pasta, potatoes), along with vegetables and salads.
- Eat foods rich in fibre (e.g., whole grain bread, brown rice, beans, nuts, vegetables).
- Limit alcohol consumption and, if possible, quit smoking. These substances harm the body further.
- Use caffeine and sugar in moderation. While they can temporarily boost mood and energy, they often lead to fatigue and mood swings later.
- Avoid foods of low nutritional value, such as sweets and fatty snacks.
Relaxation and Quality Time
It’s essential to learn to relax and rest; otherwise, your immune system will become too weak to resist stress, leaving you vulnerable to illness. Try the following suggestions and choose what works best for you:
- Aim for a good night’s sleep—it helps restore lost energy. If you have trouble sleeping, try relaxing activities before bed (e.g., reading a book, watching a comedy, listening to soothing music). For more tips, read our article on insomnia.
- Try the short relaxation training exercise we previously suggested.
- Make time for regular fun. Personal leisure time is vital in coping with stress.
- Set aside daily moments just for yourself, even if only for a few minutes (e.g., call a friend, read a book, enjoy a hot drink, watch a favourite TV show).
- Spend more quality time with loved ones weekly. Engage in activities you enjoy—go to the cinema, have a drink, dine out, spend meaningful time with family.
- Research shows pets positively affect our mood. If you can’t commit to a pet, consider a goldfish. Fish and the presence of water have calming effects.
- Try some health-building strategies. For example, focus on mental and physical wellness through aromatherapy and massage, yoga, and alternative therapies such as acupuncture, reflexology, or reiki.
- If needed, invest in individual or group psychotherapy to gain the skills needed to manage stress. Therapy can help you learn how to set priorities.
Planning and organizing help reduce stress by clarifying what needs to be done during the week so we can better manage our valuable time. Identifying what’s most important and the steps to achieve it allows us to set small goals. You can then create a daily to-do list for the week.
Managing stress is really about managing your time!
GOOD LUCK
