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| Manage Anxiety and Stress to achieve peace of mind |
The kids won't stop screaming, your boss has been hounding you because you turned a report in late, and you owe the IRS thousands of dollars you don't have. You're seriously stressed out.
Stress is actually a normal part of life. At times, it serves a useful purpose. Stress can motivate you to get that promotion at work, or run the last mile of a marathon. But if you don't get a handle on your stress and it becomes long-term, it can seriously interfere with your job, family life, and health. According to a study it is found that more than fifty percent of population suffering from stress fight with friends and loved ones and this is all because of stress, and more than 70% say they experience real physical and emotional symptoms from it.
Stress is any demand placed on your brain or physical body. People can report feeling "stressed" when multiple competing demands are placed on them. The feeling of being "stressed" can be triggered by an event that makes you feel frustrated or nervous. Anxiety is a feeling of fear, worry, or unease.
When you're feeling anxious or stressed, these strategies will help you cope:
- Take a time-out Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
- Eat healthy and balanced meals don't skip any meals. And always keep energy boosting snacks with you.
- Consume alcohol and caffeine in a limit which can aggravate anxiety and trigger panic attacks.
- Get enough sleep When stressed, your body needs additional sleep and rest.
- Exercise daily to help you feel good and maintain your health
- Take deep breaths Inhale and exhale slowly
- Count to 10 slowly Repeat, and count to 20 if necessary.
- Do your best Instead of aiming for perfection, which isn't possible, be proud of however close you get.
- Accept that you cannot control everything put your stress in perspective: Is it really as bad as you think?
- Welcome humor a good laugh goes a long way.
- Maintain a positive attitude Make and effort to replace negative thoughts with positive ones.
- Get involved Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
- Learn what triggers your anxiety Is it work, family, school, or something else you can identify? Write in a journal when you're feeling stressed or anxious, and look for a pattern.
- Talk to someone Tell friends and family you're feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it's more fun to exercise while listening to something they enjoy.
- Recruit an "exercise buddy." It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
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