Take some regular exercise - you don't have to be sporty, a 30 minute brisk walk is an extremely effective stress buster. Studies have found that exercise is a potent antidepressant, anxiolytic (combats anxiety), and helps sleeplessness for many people.
Get organised - set aside some time to put your home and life in order. Structure and routine can't stop unexpected things from happening, but being organised can change the way you deal with these things. Try to keep to a schedule so you don't have to rush for appointments.
Cut down on alcohol - many people turn to alcohol to cope with stress and there is some evidence that in very low doses (no more than one small glass of wine) alcohol can relax you. However used in excessive amounts alcohol can increase your stress levels and damage your body.
Reduce your caffeine intake - caffeine is a drug that can interupt sleep, interfere with hormones and increase the stress response. It can inhibit the absorbtion of adenosine which is responsible for calming the body. If you consume large quantities of caffeine you may feel your mood soar and plummet leaving you craving more caffeine, definitely not the stuff of a stress free life. If you must drink caffeine, try only drinking it before lunch and see if this makes a difference.
If you are finding a task too big and overwhelming, try breaking it down into smaller, more manageable chunks.
Get enough sleep - stress and sleep problems seem to go hand in hand and getting into healthy bedtime habits can help. Don't do anything overstimulating before bed, try a relaxing bubble bath and aim to go to bed at the same time each night. Make sure your bedroom is not too hot and ensure that it is dark enough. Never underestimate the stress busting element of a power nap!
Don't try to be perfect! - don't beat yourself up thinking that everything has to be just right. When you tell yourself that things have to be done a certain way it's a recipe for stress. A satisfying life is one that is full of twist and turns and unpredictable moments, the secret is learning to enjoy them.
Talk about it - a good way to tackle stress is to talk to friends or family about your problems. If this is not possible try journalling - getting your thoughts down on paper can be extremely therapeutic, and allow you to vent your frustrations and worries.
Learn relaxation techniques to keep you stress free- yoga, mediatation, visualisation. Progressive muscle relaxation (PMR) is a great technique to learn. To do this just concentrate on tensing, holding for a few seconds, and then relaxing each muscle group, working from the top of your head to the tips of your toes.
Listen to relaxation music - research has proved that listening to music with a tempo of around 60 bpm can lower your heartrate, breathing and blood pressure. A quick and easy way to deal with stress.
Think about getting a pet - stroking a pet has been proved to lower your blood pressure, and the love and companionship that a pet can provide is beneficial to the owners mental health and stress levels.
Laughter is the best medicine - read a funny book, watch funny movies, go see a comedy show - a good dose of laughter can lower levels of stress hormones and increase endorphins (the natural feel good chemicals in the body).
Easy Meditation Techniques to Help You Take Control of Your Life Now
Have you ever wished you felt better prepared for whatever came up in your day? Easy meditation techniques can be your little bag of tricks that help you thrive. They will give you the tenacity and courage to face life as it happens. Plus, the more you practice, the easier it becomes.
Meditation can be as simple as focusing on your breathing for a moment or two. Anyone can do it, when you know how. To begin taking meditation into your day, think about those essential daily activities that you may consider time-wasters such as: commuting, standing in a queue or washing dishes. Convert those "exercises in patience" to quiet, meditative experiences.
Try out these Easy Meditation Techniques:
Let's start with commuting.
Feel the surface of where you're sitting or standing. Consider if it feels hard or soft? Now, direct your attention towards your breathing. Notice how you breathe automatically. Just watch and follow your breath as your chest expands and contracts. Do this for however long it takes to feel a sense of peace.
Next scenario: Standing in a queue.
Become aware of the temperature of the air around you. As you inhale, ask yourself does the air feel cool or warm? Relax as you breath in and out. Watch for the moment between the in-breath and the out-breath. As your position in the queue progresses continue to focus inwardly on your breathing.
Our final example: Washing the dishes.
Begin by feeling the water on your skin. Sense how the water caresses your hands as they move through the water. Then, notice how your chest rises with the inhalation and falls with the exhalation. Continue to be aware of your breathing for a while. Inhale. Exhale. You can even set an alarm for a predetermined time for this relaxing, meditation practice.
See how effortless this can be! Furthermore, as a result of these practices, you will gain natural access to your inner strengths and resources. Which is extremely useful when you need to know what to do, at a moment's notice.
Easy meditation techniques can help you prevent and reduce stress.