We live in a world of exceptional competition where every individual is trying harder to be the ‘Top performer’, but achieving that fleet is not only physically exhausting but also draining us mentally.
Making new sales and keeping up with the project deadline is keeping us in a constant state of stress and anxiety.
An estimated 275 million people suffer from anxiety disorders (1). Anxiety disorder has become more common than ever before.
Although anxiety disorder is considered highly treatable, 64% of the patients never receive medical treatments because of the sheer negligence towards mental health (2).
In such cases, it gets truly necessary to de-stress your body and mind on a periodic basis.
Tips To Fight Stress
Stress has been an important characteristic of human behavior - It empowers us to avoid potential threats and dangers.
However, prolonged exposure to stress may lead to multiple numerous mental disorders such as depression and anxiety.
Let’s talk about some time-tested methods that will help you de-stress yourself.
1 # Mindful breathing
Breathing is a necessity of life, but being mindful about every breath can bring enormous benefits.
Whether it’s a yogi or a navy seal, all practice mindful breathing techniques to stay calm in stressful situations.
Stress contributes to improper breathing patterns, which further elevates stress and anxiety levels. Staying mindful about every breath you inhale and exhale can act as a practical tool to keep the stress under control.
Whenever you find yourself in a stressful situation, try this breathing exercise.
- Sit in a relaxed position with your spine straight and shoulders relaxed. Don't hunch forward.
- Inhale slowly through your nose till a count of 4, fill up your belly with a deep breath. Keep your spine straight and shoulders relaxed.
- Hold your breath for a count of 4.
- Exhale slowly with your month (again till a count of 4). As you exhale out, think about exhaling all the stress and relieving yourself from the anxiety.
- Repeat this breathing exercise 10 times or until you start feeling better.
2 # Positive Manifestation
About 85 percent of the things people worry about never happens.
Oftentimes, stress is caused by a negative outlook towards the future, we are often stressed by thinking about the ‘worst-case scenarios’.
It’s time to ask yourself, do you really need to bother about the worst-case scenario again and again?
Practice positive manifestation or guided imagery as a stress management technique.
Guided imagery involves sitting in a comfortable position with closed eyes and picturing yourself in a pleasant environment like spending a variation in Hawaii or walking on a beach with your loved ones.
There are several ways to learn guided imagery, you can enroll yourself in an online course or join offline classes to help you master the technique.
3 # Move more move
The majority of the population is feeling stress and anxious because of the lack of physical activities and bad dietary habits. Study shows that people with anxiety tend to be more sedentary.
Our bodies are under intense stress because of extra fat storage, bad eating habits, lack of exercise, and a pile of deadlines.
Exercise can be an incredible stress reliever, and you don't necessarily need to run 5-miles to relieve the stress, just 15-minutes of walk in the fresh air can do the work for you.
How does exercise help in easing stress and anxiety?
- Physical activities not only help in burning more calories but also relieves the tensions within muscles.
- Exercise or a walk helps in diverting the mind.
- An exercise session helps in the release of anti-anxiety neurochemicals like including gamma-aminobutyric acid (GABA), Serotonin, Brain-Derived Neurotrophic Factor (BDNF).
People who find it hard to stay regular with workouts should enroll in fitness boot camps.
4 # Get mindful about the food you eat
The food you eat on daily basis reflects your mental and physical health.
Refined carbs, like fries, burgers, and cookies, may spike your blood sugar and you start to feel more stressed as your blood sugar crashes.
Staying mindful about the food you eat can have a drastic effect on your sense of wellbeing. Here are the tips to stay mindful about the food you eat.
- Start journaling your food and stay honest about it.
- Have an appointment with a certified nutritionist, they will help you with the right diet plan.
5 #Time to find a new hobby
Many people are in bad relationships or hate their jobs, it’s hard to de-stress when we are always around stress trigger.
Finding a new hobby can be a great escape from your stressful life.
Find what makes you happy, it’s music for some people and exploring outdoors for others.
6 #Spend more time with people you love
Social support from friends and family can have a serious impact on stress.
Do you know why a hug feels so relaxing? Because it leads to the release of ‘Oxytocin’, is a hormone that is associated with happiness.
Oxytocin can be called anti-stress hormone, it helps in the reduction of blood pressure and cortisol levels while improving the natural healing ability.
Stress and anxiety are often strongest when you are alone. Having someone you love can curb stress to a great extent.
One can also join social groups that deal with a variety of stress disorders.
Right supplementation may help in easing stress and anxiety, there are natural herbs available that have been proven to improve cognitive functioning and reduce stress.
Lets have a look at some of the proves natural herbs and supplements:
- Lemon balm: lemon balm is known for its citrus-minty flavor and is proven to calm down nerves (3). Best way to have a daily dose of lemon balm is adding its freshly chopped leaves into my green tea.
- Omega-3 fatty acids: Supplementing with Omega-3 fatty acids has been proven incredibley benificial for brain and heart health. The human brain is nearly 60 percent fat and supplementing with Omega-3 has a direct impact on cognitive functioning.
- Ashwagandha: Ashwagandha is classified as an adaptogen, meaning that it can help your body manage stress and anxiety. Ashwagandha has been known to boost brain function, lower blood sugar and reduce crotisol levels. Several studies suggest its effectiveness against stress (4, 5, 6).
- Green tea: Green tea is a right source of polyphenol antioxidants which provide wide range of benefits. It helps in improving the cognitive functioning and alertness while reducing stress.
- Kava kava: it is increasingly used in western countries to treat the symptoms of mild stress and anxiety.
We at Warriors Nutrition Co have created RELEASE, it is specifically formulated to provide fast-acting results with a powerful proprietary blend of essential vitamins, minerals, and herbs to support the brain’s natural ability to deal with stress, nervousness, & sleep-related problems.
8 # Self-care sessions
Sometimes your body just needs a short break to recover itself from all the harm you have caused throughout the day.
Devoting private time for a self-care session like aromatherapy, deep tissue massages, etc can help in lowering down stress and anxiety.
9 #Get your Backpack ready
Sometimes a short weekend is not enough to compensate for the amount of work you have accomplished through the week or month.
It’s time to book yourself a short vacation where you can chill and relax.
10 # Reduce triggers of stress.
Just like the majority of stress disorder patients, your life might be filled with too many triggers that are keeping you in a constant state of stress.
Choosing to avoid people who frequently cause stress, Choosing to practice time management instead of procrastination, choosing to walk away from a fight instead of getting yourself into a stressful situation, etc.
Learning the art of proper time management and discipline can help you dodge the majority of stressful situations.
11 #Weighted blanket
Something that not many experts are talking about.
Many people have been losing sleep because of stress and anxiety. Investing in a weighted blanket might prove to be one of the best investments for your mental health.
Sleep problems may be the reason behind anxiety. For many people, a bad night’s sleep exacerbates anxiety.
These weighted blanket are not only cozy but also creates a deep touch pressure while sleep which calms down the anxiety and improves sleep quality by making you feel secure and comfy.
In a study conducted on “Therapeutic Effects of Deep Pressure Stimulation Using a Weighted Blanket”, it was found that 63% reported reduction in anxiety and improves sleep quality after use, and 78% preferred the weighted blanket as a calming modality.
12 # Time to Reassess Your Goals
If you're trying to squeeze 20 hours worth of work into 16 hours, you're going to feel stressed. Reducing your workload could be key to helping you get through the day feeling better.
Many people are trying to be the next Elon Musk by working 18-hours a day but end up experiencing a decline in performance.
Its okay to lower your goals to live a happy and low-stress life.
Know the root cause of stress is as important as the solution.
Stress is often triggered due to series of events. If find the event unavoidable (like relationship issues, family disputes, past trauma) then its important to learn the proper way to deal with it, seeking a professional help might be the best solution.