Tips for Coping with Stress and Anxiety

There are those of us that are always in a constant state of stress. These people tend will have had a low-stress response throughout life. Unfortunately, without appropriate treatment, as life moves past their middle-aged years, the propensity to cope with stress decreases further. Our hormones and neurotransmitters play a key role in why we react the way we do. Hormone therapy should be prescribed, coupled with the implementation of stress relieving tactics for best results. Herein we review some of the top tips for coping with stress and anxiety.

Getting adequate rest will help you to cope with stress more effectively

Stress can be buffered if you give the body a chance to relax and restore.

You must know when to slow down to a halt, put the responsibility on the shelf and allow your body the opportunity to relax and recharge. This is a key strategy to better deal with the stresses of life. Without adequate rest and sleep, your mind and body are not going to be performing at optimum levels.

Sometimes it takes just one more task added to your to-do list or a challenging personality demanding attention from you, to make you lose it.

Relaxation only takes a few moments, but you must be set up correctly to do so. You must stop thinking about what needs to be done or what has occurred in the past and focus in on the present moment.

Try to avoid consuming stimulants like coffee, soda, and cigarettes, especially later in the afternoon.

A good night’s rest will enable you to be more resilient to stress if it’s a daily part of your life. Set up your sleep environment appropriately, removing all stimuli including your laptop, television, and phone.

If you have been working too hard, and for too long, enlist some help. Family and friends are often more available to us than we imagine.

Sleep deprivation is one of the worst activators of stress. It has the ability to increase your fat storage, alongside decrease the muscular recovery and repair that is needed for the muscle hypertrophy process. Check out our helpful sleep guide offering Sleeping Tips that work.

tips for coping with stress

Exercise has always been the goto when feeling the impact of stress

Exercise has always been known as a mood enhancer. Reducing levels of the body’s stress hormones such as adrenaline and cortisol, it also stimulates the production of endorphins, which are the body’s natural anti-depressant.

Exercise promotes one’s internal health by providing an outlet for releasing harmful toxins from the body. Exercising increases your sense of self-worth and attractiveness, as you watch your fat shrink and muscle tone improve with each session. Your renewed vigor will help you succeed in many tasks, and promote enhanced discipline to achieve your goals. Exercise and sports also provide opportunities for you to engage socially. Increased social interaction and relationship building promotes work-life balance, which is a powerful activator of creativity and mental health.

Healthy eating / detox has much to do with how your entire body deals with stress

Keeping your body in a state of health has a lot to do with what you consume during your day.

We all have days where we crave something fatty or packed with sugar. Moderation is key. Learning as much as you can about how to shop, grow and prepare healthy balanced food, allows you to take pride in what you choose to put inside your body. Eliminate toxins from your life. When the focus is on your health, your whole being responds and you cope with stress a lot better.

Diet and Nutrition – Learn more about Sports nutrition and feeding your muscles.

Acupuncture is one potential tip for coping with stress, which relaxes both the body and mind.

Acupuncture has been used in Eastern medicine for hundreds of years as a way to relax patients and restore health to the sick.

Researchers at the Georgetown University Medical Center found that in laboratory rats, the use of electronic acupuncture stimulation had the ability to reduce a key stress hormone.

The study examining the stress hormones focused on the hypothalamus pituitary adrenal (HPA) axis. The HPA axis involves hormones that are produced by three important glands influencing stress, the immune system, digestion, mood, emotion, sexuality, and energy expenditure. Researchers noted the presence of a peptide called NPY which is released by the nervous system in humans and rodents during the flight or fight response.

“We found that electronic acupuncture blocks the chronic, stress-induced elevations of the HPA axis hormones and the sympathetic NPY pathway,” Eshkevari said. “Our growing body of evidence points to acupuncture’s protective effect against the stress response.”

The research published in the Journal of Endocrinology.

acupuncture and stress relief

Meditation

“Relaxation response” is a technique pioneered in the U.S. by Harvard physician Herbert Benson in the 1970s, that has been shown to set the stage for relaxation in those suffering from stress and anxiety.

Sudden stress causes our bodies to respond with a characteristic “fight or flight” response. This is also known as an “adrenaline rush” due to the hormones epinephrine (adrenaline) and norepinephrine that are released by the adrenal glands.

The relaxation response works the opposite way to the stress response, whereby the individual sets the stage for relaxation. All outside sources of distraction are to be shut out completely. Breathing, pulse rate, blood pressure all slow down when a meditative state is reached.

Though it takes time for many individuals to feel comfortable sitting still, with practice, meditation, and inner stillness will become easier to obtain.

Aromatherapy helps you cope with stress

Counselling or therapy in the promotion of stress reduction

Sometimes all we need is a person to talk to.

A lot goes on in life, and though it’s considered a strength to manage multiple responsibilities, life changes and challenges with ease, it’s not healthy to do it alone.

Often sharing your problems with friends and family comes back to you with a vengeance. Mulling over your stressors with family members and friends may be uncomfortable,  or too personally revealing for you to gain any benefit. This is why getting the support you need from professionals who can offer you a healthy response is better suited in some instances.

People seek help for all kinds of personal issues, thus it is important to remember that one should never underestimate the power of communication. Almost always one will find that a weight is lifted from just acknowledging the source of one’s stress. Counselling enables a person to view issues from a different perspective. Clarity, in itself, is the ultimate stress reliever.

Aromatherapy

Sensory people love to light fragrant candles or burn oils after a long stressful day.

There are some scents known to relax and alleviate tension, from Lavender to Ylang Ylang. Use what works for you and your family.

Structure Change – Work, Rest and Play to Cope with Stress

If you feel you are working too much – then you probably are.  

Allowing yourself adequate rest in between work, sharpens your mind for future productivity. Play is important too. Do something outside of work and rest that brings you joy, from playing your favourite instrument, getting out and socialising with friends, playing a game with the kids or allowing for a moment of creative exploration. Loosen up the reigns. Sometimes play needs to be scheduled in, otherwise it just won’t happen. No rest and play = Stress.

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