If you feel anxious, have trouble sleeping because you worry about tomorrow, and have frequent headaches, you have entered stress territory.
Before you do any more damage, think about the causes of stress and calm your mind and body. When everything you’re going through becomes more difficult, painful, tiring, and scary, do yourself a favor by allowing yourself to rest. If you want to learn how to live a more relaxed life, just follow these steps.
#1. Think about the stress you are feeling
1. Write down your thoughts. Before you begin to relax and unwind in life, it’s time to sit down and put pen to paper to write down your feelings. If you’re really stressed, you probably don’t have much time to sit down and be alone with your thoughts, so just write down how you’re feeling to start the process. Here’s what you can write:
- what are your feelings What is happening to your mind and body every day and how stressed are you? Do you say that you are always stressed or that you are going through a very stressful time in your life?
- Think about the source of your stress. Are you tired of work, relationships, family situations, or a combination of several factors? What can you do to deal with this situation to reduce stress?
- If it helps you, write down your thoughts almost every day. Being aware of your feelings and the causes of your stress can really help you manage stress.
2. Make plans. Once you’ve written down your general feelings and become more confident in expressing the level of stress you really feel, you need to take the time to develop a plan to help you manage stress in life. Although many aspects of life are inherently stressful, there are many things you can do to unwind if you can manage it. Your plan should have three main parts:
- a short-term solution. Make a list of short-term tasks that can reduce stress. For example, if your daily commute is a major source of stress, try arriving at work twenty minutes early to avoid traffic jams.
- Long term solution. Plan to become a more relaxed person in general. This includes how you feel about your job, your relationships, and your responsibilities. For example, if one of the main causes of stress is a very heavy workload, plan to reduce long-term work commitments.
- Find time to rest. Check your schedule and set aside time each day to relax. Even if the reason for your depression is that you don’t have free time, you should make time for it, either in the morning or before bed.
3. Promise to eliminate the source of stress as much as possible. While you cannot change your life to reduce stress, you can certainly find ways to eliminate the sources of stress that are often present in everyday life. It will make a real difference in your everyday life. Here are some examples of stressful situations that can be avoided:
- Get rid of toxic friends. If you have “friends” who always make you sad, feel down, and generally stress you out, maybe it’s time to do a “friends spring cleaning.”
- I did a proper spring cleaning. When your desk, bag and home are full of clutter and blank paper, put them away to make your life more convenient.
- Try to avoid stressful situations. If you’re always stressed out at concerts but your friend loves it, listen to music at home instead. If you really tire of cooking for guests, next time you want to cook, order food from outside.
- plan ahead. If you’re worried about not submitting your travel details for a month, start booking your flights and hotels now so you don’t have to.
4. show your feelings You don’t have to feel alone when it comes to stress relief. You’ll feel better and less isolated when you can talk openly and honestly with a friend or family member about your stress. Having someone to listen to your concerns will help reduce your stress levels.
- Tell a close friend about your stress level. Chances are your friend also struggles with stress or has been under severe stress at some point, so be open to suggestions and advice.
- Talk to family members about your stress. A family member can give you the love and support you need to deal with stress.
5. Know when to ask for help. If you feel completely paralyzed by stress and can hardly sleep, eat or think because you overthink all your tasks and feel completely unable to complete them, you probably won’t be able to handle this problem on your own. Consult a doctor to discuss and find creative ways to solve your problem.
- A professional can help you, although your feelings will depend on the situation. If you’re worried about your wedding plans and you’ve just started a difficult task, a professional can teach you stress management techniques you can use forever.
#2. calm your mind
1. Meditation. Meditation is a great way to quiet your mind, and you can meditate almost anywhere, anytime. Just choose a quiet spot where you can sit on the floor and close your eyes. Cross your legs and put your hands on your knees. Concentrate on the inhale and exhale and let your body be in breath control. Keep calm and avoid fear.
- Realize that you cannot control it. Concentrate and absorb the smells and sounds around you.
- Clear your mind. Don’t think about how much work you have left to do or what you’re going to cook for dinner. Just focus on clearing your mind and controlling your breathing.
- Soothes every part of your body. You can focus on one part of your body at a time until you feel that every part of you is calm and relaxed.
2. I’m watching a movie Going to the movies or watching a movie on TV can help you transition into another reality and distract you from your problems. When you’re watching a movie, try to clear your head as much as possible and think about what the characters are doing and don’t talk about what you’re going to do or say after the movie is over.
- Choose a comedy or romantic film for maximum relaxation. Anything too fast and gory will only cause you stress or anxiety and prevent you from falling asleep.
- If you watch movies on TV, avoid commercials. Use the DVR to watch movies without commercials, or just stand up and take a short break during commercials. Otherwise, you can get restless and get distracted by various messages.
3. Spend time with friends. Spending time with friends is a great way to unwind. There are many ways to spend time with friends to unwind, whether it’s a laugh over a board game or a cup of coffee. Spending time with friends can calm your “wind” and spending time talking about how you’re feeling will reduce stress. Here’s what you can do:
- No matter how busy you are, spend more time with your friends at least twice a week. Put social events on your calendar and stick to them, otherwise you’ll feel more isolated.
- Spend time with friends. Quality time really means talking and listening to each other in small groups rather than at a loud party or concert.
- open minded. You don’t have to pay attention to every little detail with your friend, but you shouldn’t be afraid to ask for advice.
- Try to pick a moment that makes you laugh. If you have a busy schedule, opt for a board game night or a comedy with friends rather than a lively bar where you won’t get a chance to laugh.
4. Go on a long journey. If you enjoy driving, consider taking long drives late at night to calm down and regain control of your life. You may be overwhelmed by bad traffic during the day or distracted by aggressive other drivers, but traveling at night will leave you feeling calmer and more energetic.
- Find your preferred route. Follow the same route every time so it goes smoothly and you don’t have to worry about where and when to turn.
- Listen to jazz or other soothing soft music while driving.
- Driving long distances can be fun if you spend a few hours socializing. If you’re leaving a party after hours of laughing, sharing your feelings, and listening to your friends, take a 20-minute drive before heading home to lift your spirits.
5. Reading. Reading is a great way to unwind, especially before bed. Try turning off all auditory and visual stimuli an hour before bed, and take the time to read a cup of chamomile tea before bed. Reading is a great way to start the day and gives you new energy in the morning. Reading not only increases knowledge but also allows you to relax your body and quiet your mind by focusing on the material in front of you.
- Reading is a great way to calm down in fast-paced life situations. Set aside time to read, at least half an hour a day.
- If you’re feeling so stressed that you can’t focus on what you’re reading, take a break to meditate or say the words out loud until you get the meaning.
6. Quiet your mind before bed. To do this, select a separate room and darken it. Use soft light or a candle. Put on relaxing music and lie down on a comfortable bed or sofa. Rest as long as you like or until you get bored.
- Focus on pleasant thoughts or allow little or no distraction. Imagine what it’s like to slip into bed and fall asleep easily and peacefully.
- Slowly turn off the music, blow out the candles and go to bed.
#3. let your body rest
1. massage your body Massage is very effective in relieving pain in tight muscles under stress. Massage your shoulders, arms, thighs and even your palms. It’s something you can do any time of the day, even while sitting at your desk.
- If you like massage, you should ask a friend or a professional massage therapist for help. It will refresh your body, especially if you sit all day and suffer from back pain.
2. Avoid too much caffeine. While caffeine can provide the “boost” needed to wake you up in the morning, prolonged consumption of caffeine is not recommended. After a few hours, exposure to caffeine makes you jittery, irritable, and can even give you a headache. Drinking too much caffeine also keeps you up at night.
- If you’re heavily dependent on caffeine, try reducing your coffee consumption to one cup a day or a week. You can also switch to tea.
- If you really need the caffeine, cut it out before midday and you’ll find it easier to fall asleep. If you usually drink coffee after dinner, switch to decaffeinated coffee.
3. an exercise. If you exercise 30 minutes a day in a healthy way, your body will calm down very quickly. You don’t have to do anything strenuous or step out of your comfort zone to get your heart rate up. Try to fit 30 minutes of exercise into your schedule at least three times a week. Here are some of the best exercises to try:
- Not only is yoga a great workout, but you can also clear your mind by focusing on your breathing.
- Daoud. It’s a great way to clear your mind during your cardio workout.
- Rockclimbing. You will instantly relax as you commune with nature.
- Find a buddy at the gym. If you go to the gym with a friend at least once or twice a week, you can have fun laughing and talking.
- Always remember to stretch. Whatever exercise you do, stretch for at least 5-10 minutes before and after your workout. Straightening your legs not only prevents you from getting injured but also helps you calm down and relax.
4. Foam bath. Pamper yourself with a hot bath, perfume and foam. Relax in the shower for about 10-20 minutes. That’s enough to refresh you and put some energy back into your energy reserves.
5. Eat regularly. Eating regularly is the key to resting the body. Your body may feel bad because you’re too stressed to eat healthy, balanced meals three times a day. Here are some nutrition tips to help you relax:
- Always have breakfast. Breakfast is the most important meal of the day and if you skip it, your whole day will be ruined. Eat a healthy, high-protein breakfast, like eggs and chicken, along with fruits and vegetables, or a healthy bowl of oatmeal.
- Eat three balanced meals a day. Eat three meals a day at about the same time and try to balance protein, carbohydrates, fruit and vegetables.
- Avoid fatty or very fatty foods. These types of foods hinder digestion and slow down your body.
- Eat healthy snacks. Between meals, eat fruit, nuts or celery and peanut butter.
- 6. Get Adequate Sleep A healthy sleep schedule reduces stress significantly. Getting enough sleep will make you more in control of your life during the day and ready to face whatever tasks and challenges come your way. How to sleep well:
- Go to bed and get up around the same time every night. Once you get used to a sleep schedule, you’ll find it easier to get up and go to bed at the same time.
- Find out the number of hours worked for you. An average person needs around 6-8 hours of sleep. Remember that too much sleep can make you just as jittery as too little sleep.
- Before bedtime, visualize your success in waking up from sleep. Close your eyes and think how good it feels to ring the alarm once, stretch, get up and start the day right away.
- Avoid caffeine, chocolate, or spicy foods at night, as you may find it difficult to wake up in the morning.