If you are human, you have at some point encountered stress. Its built into our bodies to protect us from danger. However, as we’ve evolved out of the caveman days, we rarely have any real danger that justifies our stress response. Here are 10 ways to help steady your nerves if you’re feeling over-stressed:
1. Deep Breathing
Breathing is the quickest way to regulate our stress. Try “box breathing” technique by breathing in for 5 seconds, holding for 5 seconds, breathing out for 5 seconds and holding for 5 seconds.
2. Positive Self Talk
Stress starts in the mind. Identify why you are feeling un-easy. Is it potentially stemming from a belief that you bit off more than you could chew? If so, search your memory for a time you’ve been successful in a similar situation. How did it feel? Tell yourself you can do it and use this past successful for evidence.
3. Regular Exercise
Exercise helps release feel good chemicals in your brain that alleviate the feelings of anxiety. Exercise itself is putting stress on the body and overcoming that stress through persistent effort. It’s a great way to practice grit and endurance through uncomfortable situation.
4. Staying Hydrated
“Studies have shown that being just half a liter dehydrated can increase your cortisol levels,” says Amanda Carlson, RD, director of performance nutrition at Athletes’ Performance, a trainer of world-class athletes. “Cortisol is one of those stress hormones. Staying in a good hydrated status can keep your stress levels down. When you don’t give your body the fluids it needs, you’re putting stress on it, and it’s going to respond to that.”
5. Practicing Objectivity
Instead on being subjective and focusing on how bad the situation might by, try seeing the event for exactly what it is. Focus on what you can control and what you can’t control. Keep it factual instead of indulging in your emotions.
6. Get Better Sleep
When you are tired, its much easier to become frustrated. When you’re while rested, you stress tolerance becomes much higher. Therefore, unsure you are getting 7-8 hours of quality sleep each night.
7. Upgrade Your Nutrition
Most of us have seen the snickers commercials that state “you’re not you when you’re hungry” This goes for stress tolerance as well. Be sure to eat a nutrient dense diet, avoiding excess sugar and try eating smaller meals throughout the day to keep your blood sugar even.
8. Occasional Use of Supplements
Supplements can be a nice addition to your stress-reduction list as well as you don’t rely on them. The best supplements for stress include l-theanine, magnesium, GABA, and b-vitamins.
9. Being Social
Sometimes all you need is a good laugh. Hanging out with your friends and cracking some jokes helps relieve the tension that as been built up from too much stress.
10. Journal Your Thoughts
Get out a pen and paper. Take 5-10 minutes to write whatever is on your mind. There is something about physically writing down what’s on your mind that helps diminish stress. Try it out!
To the good life!
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