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Whether you’re a working adult or a full-time student, you’re bound to encounter situations that cause stress and anxiety.
While everyone experiences stress and anxiety, chronically high anxiety and stress levels can lead to an increased risk of cardiovascular and mental health problems.
Hence, we need employ a good stress management structure in our everyday life.
Here are some stress relief strategies you can include in your everyday life to combat stress.
TIP: Read until the end to see our video about Stress Relief!
Recognise The Signs
Before implementing any strategies for managing stress, you have to be able to identify when you’re feeling overwhelmed.
Do you usually get stressed around certain people? Is your workload piling up? Are exams around the corner?
Knowing what triggers your stress response is crucial as it alerts you that it’s time to reduce stress.
For unavoidable things like deadlines, you’ll know which stress relief strategies to implement. If you find yourself constantly stressed around a certain person, you’ll also know that it might be time to cut them off.
But how can you tell if you’re feeling stressed?
While signs of stress differ from person to person, you will most likely experience:
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muscle tension
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constantly clenched jaw or fist
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shortness of breath
Did you know that there are other conditions that could derive from stress? One of the potential risk is fibromyalgia. Find out more about what it is, symptoms, fibromyalgia management & more!
Identify Your Type of Stress Response
Your body responds to flight or fight situations the same internally, making your muscles tense, blood pressure rise and your heart beat faster.
However, your external stress response may differ from another’s.
For example, some tend to get angry or explosive in stressful situations. So, to manage stress and prevent lashing out on others, try out some relaxation techniques, like deep breathing, or move to a quiet place to calm down.
If you tend to get sad or withdrawn when you’re stressed, stimulating and energizing stress management is what you need.
Physical activity like walking, swimming, running, dancing, climbing, or tai chi can be very beneficial. Instead of thinking while you move, pay attention to your body and the sensations in your limbs in the present moment.
Know What Helps You Reduce Stress
Experiencing stress is okay in tiny doses. However, if you do not work on stress reduction, more stress hormones will be produced which can greatly negatively impact your physical and mental health in the long run.
Here are some healthy ways to relieve stress to promote a relaxation response in your body.
Avoid Unhealthy Habits
Unhealthy habits can add to your stress level. To decrease stress hormones and improve your overall well-being, try to:
Fall asleep earlier and wake up earlier to improve sleep
Improve your time management skills with a to-do list to reduce stress under pressure
Avoid consuming too much caffeine
Cut out drinking alcohol
Deep Breathing
When you notice yourself feeling overwhelmed, take just a few minutes to take a few deep breaths. Take long, deep breaths (belly breathing) for optimal oxygen and carbon dioxide exchange to lower blood pressure.
If you have the time, mindfulness meditation is a great way to pay attention to your breathing and to really honour the act of providing your body with oxygen to function.
Healthy Diet
Remember that what you put into your body can greatly affect your mental health.
Ever felt sick because you forgot to drink water all day? And you’ve definitely felt “hangry” before if you skipped breakfast before starting your day.
It’s hard for your body to regulate your mental health if its basic needs aren’t met.
A balanced diet filled with nutrients and plenty of water throughout the day will nourish your immune system, making you feel good inside and out.
Physical Movement
Sometimes any physical activity that can pump you up and keep your energy levels high acts as a good stress reliever.
Try to exercise regularly, and you may even include yoga or other physical activities to help you lower stress and improve your self-esteem.
Stimulate Your Senses
Sometimes just stimulating your senses is the best way to handle stress.
Whether its relaxing music, squeezing a stress ball, smelling some essential oils or getting social support from a friend or family member, learning what helps you maintain a positive attitude can help prevent chronic stress.
Deal With Stress Effects With Vitality Chiropractic Centre
Too much stress can negatively impact your overall health, with causing physical symptoms like headaches, migraines and muscle tension.
Chiropractic can help relieve you of chronic stress symptoms, especially when it comes to muscle tension!
When your body is relaxed, it often helps your mind to relax as well.
Chiropractic adjustments can aid in helping to calm the nervous system and could reduce the fight-or-flight response that most individuals have when they are stressed and anxious.
At Vitality, our professional chiropractor takes the time to listen to your concerns and worries before developing a customised plan to reach your optimal health.
Interested to know more?
Contact us today!
Written by
Shaan Rai (Chiropractic, Singapore)
Shaan (UK) is based in Singapore. He is a GCC registered Singapore Chiropractor, completing a 5 year course at AECC, attaining his Masters in Chiropractic. His career has been specialised in neurological cases, such as migraines and vertigo. He is the Chairman for Outreach and Charity for Alliance of Chiropractic (AoC) and is a founder of Vitality Chiropractic Singapore and the NeuroPro method, combining Upper Cervical techniques with Functional Neurology Rehab.
