One of the best ways to start managing stress is to focus on your daily habits and routines. Do you have the so-called “basics” covered? You have heard and maybe even read about them before: exercising, staying hydrated, getting enough sleep and so on. But have you evaluated how well you do each of these well-being habits and even if you are doing them consistently?
Consistency is the key to building and maintaining healthy habits. Healthy habits and routines should be seen as buffers against stress thereby reducing feelings of anxiety and depression as well. Aside from listing all your stressors- sort of like a brain dump on paper-having these basics covered will help you as you work on managing the stressors with therapy if needed.
Sleep is very important for optimal stress management. No body is created equal. One person may just need six hours of sleep and another may actually need a good nine hours of uninterrupted sleep. If you can wake up at the intended hour without an alarm, then you are probably getting enough sleep. But if you need an alarm, and then a second, and then maybe a third, research if you might benefit from a bedtime routine so that you can get more sleep. If you are in a phase in life that really prevents you from getting more sleep, such as having a new baby or managing a full time job while completing a degree, then you may need to sneak in a 30 minute nap during the day until this time in life phases out to a point which allows you to get more sleep.
Doing relaxation exercises like meditating, progressive muscle relaxation, and breathing exercises, even if just for five minutes daily can be very beneficial for the body and mind. Healthy, balanced meals can not only nourish your body but also your mind and emotions. Speak with your medical professional first but omega-3s, healthy fats, and Vitamin D incorporated foods will help buffer you against daily stress.
Any type of movement you enjoy, for 30 minutes daily, can do wonders for your mood no matter the stress you face that day. Taking a walk around the block, stretching, and five minute yoga from a Youtube channel may be enough to get you through the day. If you have a desk job that mandates you sit by a desk for most hours then make sure you get up and stretch for at least three minutes every hour. You can easily google or search on Youtube for “3 minute chair or office stretches”.
Millions love and depend on coffee but whether you are a java lover or tea keeper, less caffeine and more water will help you feel less anxious, and better able to manage stress. Reduce your caffeine intake by just a half cup, and then move on to one cup, replacing these with water to feel the difference.
Try the above tips along with therapy if needed and see if you can manage your daily stressors much better.