MODERN LIFE IS FULL of deadlines, frustrations and demands, leading to the development of stress. But it isn’t always bad thing because a moderate amount helps you to stay focused as well as motivates your performance. However, if stress is too intense or is experienced for a long period of time, there can be harmful impacts to the mind and body, and may increase your chances of developing medical conditions such as high blood pressure, heart problems, depression, anxiety or other mental health conditions.
Stress can display emotional, behavioral, physicals and cognitive symptoms:
The Tips to Manage Stress
Practice Relaxation Techniques
- Controlled breathing: Close your eyes and concentrate on your breathing. Take a slow deep breath in through your nose for three seconds, and then breathe out through your mouth for three seconds. Do this exercise for one minute.
- Progressive Muscle Relaxation: Close your eyes and focus on your body. Relax each muscle group from your feet all the way to your head. Tense the muscle as you breathe in, and then relax as you breathe out. Allow 15 to 20 seconds between each muscle group.
- Physical Exercise helps to relax tense muscle and reduce the level of stress hormones.
Plan your time well
- Organize your time. Make a “to do list” and priorities daily tasks.
- Plan in advance and do not leave things to the last minute
- Reward yourself with little things that you enjoy (for eg. A massage or a movie) when you deserve it.
- Balance work and play; make time for doing things you enjoy.
Maintain a healthy diet and sleep pattern
- Eat a well balanced diet; include plenty of fruits, vegetables and grains.
- Limit food intake that is high in fat, sugar and salt.
- Drink at least two liters (eight glasses) of water daily.
- Try to get six to eight hours of shut-eye every night. Sufficient sleep can allow you to focus better, be more productive, and deal with stressful conditions more efficiently.