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Personal Stress Management: 8 Key Tips

Everyone feels stressed out from time to time. However, for some people, feeling anxious, overwhelmed, and severely stressed out is a daily occurrence and can make one feel like they have lost a sense of control. 

Stress that is nearly constant and is tough to manage is often referred to as chronic stress. If you’re dealing with a constant amount of stress in your daily life, you can quickly start running into a wide array of mental and physical issues. 

When you experience stress, it affects your entire body. However, its primary impact is on three key systems within your body – the endocrine system, the nervous system, and the immune system.

  • Stress affects your endocrine system by increasing the release of hormones like cortisol. Cortisol production increases when you are under high stress, and excess cortisol can lead to major problems for your body and mind.
  • In the nervous system, chronic stress can lead to a noticeable imbalance. Imbalances in your nervous system can lead to feelings of heightened arousal – this is why high stress tends to cause irritability, make you feel “on edge” and could lead to an increased heart rate. 
  • As for the immune system, long-term stress can leave you more vulnerable to getting sick. Your immune system responds to high stress by releasing chemicals that can lead to inflammation, which can make your body more susceptible to illnesses.

While all of this might sound discouraging, don’t let it get you down – you’re in charge of stress, not the other way around! In this post, we’ll discuss 8 key tips for personal stress management. These simple practices are all excellent ways to manage stress and keep it from ruling your life. 

1. Meditate

Meditation has been linked with reduced stress. It’s a simple habit that involves quieting your mind and focusing on positivity and gratitude. For some, meditation is a spiritual or religious practice, but it doesn’t have to be. If you prefer, you can meditate by simply centering your mind on what you are grateful for and on the positives in your life while staying in a calm and quiet environment. Additionally, yoga, tai chi, and deep breathing are some great relaxation techniques you can try to reduce the effects of stress and recharge.

2. Monitor Caffeine Intake 

Caffeine is a stimulant found in a variety of foods and drinks. However, it is primarily known as the component in coffee, tea, and energy drinks that causes these popular beverages to make you feel focused and alert. 

Caffeinated drinks – especially coffee – are a cornerstone of many peoples’ daily routines, and it can be hard to convince a devoted coffee drinker to cut back on their intake. This is partly because caffeine can be addictive in the sense that you can develop a dependency on the stimulant. It’s also because caffeinated drinks are delicious, and many of them are loaded with other enticing ingredients like added sugar.

While it can be tough to cut back your caffeine intake, reducing the amount of coffee, tea, and other caffeinated beverages that you drink per day can help you get your stress under control. Too much caffeine can make you feel jittery and on edge, raise your adrenaline, and in some cases it can trigger your body’s stress response. If you are dealing with chronic stress that doesn’t seem to be going away, cutting out caffeine entirely may be your best move. However, for most people, reducing your caffeine intake and putting time constraints on your daily coffee can be a big help.

3. Exercise Daily

Exercise is a vital aspect of a well-rounded, healthy lifestyle. It’s also one of the best resources to keep in your stress-fighting toolbox.

Moving your body triggers the release of endorphins – hormones that make you feel peaceful, at ease, and content. Thus, if you are feeling stressed out, even something as simple as a short, light walk can make you feel a lot better. 

Getting 30 minutes of exercise at any intensity each day can make a major difference in your efforts to keep stress from negatively affecting your life. You don’t necessarily need to have a gym membership, go on high-intensity runs, or lift heavy weights to reap the stress-fighting benefits of moving your body. Instead, simply find a form of exercise that appeals to you and stick with it!

4. Choose Healthy Food 

What you eat can have a major impact on your ability to handle stress.

When you’re not getting the nutrients that you need from your daily meals, you can put yourself at risk of developing a vitamin or mineral deficiency. Nutrient deficiencies can have a wide array of negative effects on your overall health, and they can also make you more susceptible to stress-related symptoms like fatigue and depression.

To avoid the stress-inducing effects of a nutrient deficiency, make sure to eat plenty of whole, unprocessed, high-quality foods on a daily basis. It’s okay to eat dessert, junk food, soft drinks and other treats occasionally, but these tantalizing items should never be cornerstones in your diet. Instead, opt for plenty of fruits, vegetables, whole grains, legumes, lean meats (if you’re comfortable with eating animal products), and other excellent sources of vitamins and minerals.

5. Know When to Talk to A Therapist 

If you are feeling overwhelmed, it can be extremely helpful to have a professional to talk to on a weekly, bi-weekly, or monthly basis. Frequent visits with a counselor can help you create an effective game plan for successfully managing your stress and conquering the obstacles that stand between you and a happier life.

A mental health professional can help you evaluate the sources of stress in your life by asking meaningful questions and inviting you to pursue self-reflection. Once you have a clearer sense of where your stress is coming from, you can work towards forming healthy habits that keep anxiety and overwhelm from taking over.

6. Know When to See a Doctor 

Counseling can help you combat stress, but you may also benefit from paying a visit to your doctor. If chronic stress has had a negative impact on your physical health, your doctor may recommend that you take specific steps to get your holistic well-being back on track.

In some cases, stress can lead to elevated blood pressure, a compromised immune system, and other physical problems. 

If your doctor concludes that your chronic stress has affected your health in any way, they may prescribe you a specific medication, recommend that you add or eliminate certain foods from your diet, or advise you to take other practical steps towards reduced stress.

7. Explore Stress Support Supplements 

Did you know that there are natural active botanical ingredients that can help you get a calmer mind?

At R3SET, we’re all about using the best stress-supporting ingredients that nature has to offer to help you manage your stress. The signature formulas for our supplements include ingredients such as: GABA, L-Theanine, chamomile, and many other natural stress-support ingredients. 

By taking R3SET’s morning and evening supplements – we call them Calm and Unwind – you can add to your stress-support arsenal and move towards a calmer, more peaceful life*.

8. Get Enough Sleep 

Getting 7-8 hours of sleep per night is one of your best defenses against stress.

While you might not feel the impact that lack of sleep has on your body and mind, it’s certainly very real. When you don’t get enough rest, your brain tends to have a much harder time processing information and emotions. That means your stress-fighting defenses are down when you are tired, leaving you much more liable to react badly when stressful circumstances arise.

By getting enough sleep (ideally 7 or 8 hours per night), you’re setting yourself up to have a calmer mind when you wake up in the morning. If you’re currently running on 6, 5, or even 4 hours of sleep per night and trying to use caffeine to keep you energized, it’s time to make a big change. 

Start getting the rest you need, and swap out those extra coffees for R3SET’s stress-supporting, capsules!

Summary 

Stress can make you feel overwhelmed, and when it’s chronic, it’s often crippling. However, there are plenty of simple, practical ways to fight stress, and you can start putting them into practice today! By following the tips covered in this post, you can make a major difference in your overall emotional and physical well-being over time. 

Remember, fighting stress and moving towards a calmer mind takes time – don’t be discouraged if it takes a while before you start to feel a change in your mental and emotional landscape. 

Putting stress-fighting habits into practice can be tough, and it can be discouraging when you don’t immediately see the results you’re looking for. However, it’s always worth it to do whatever you can to keep stress from ruling your life – remember, you’re in charge of stress, not the other way around!

To learn more about how to keep a calm mind and fight stress, make sure to visit the R3SET blog. There, you’ll find plenty of helpful articles about the science of stress prevention, as well as valuable information about how R3SET supplements can provide stress support  and help you keep your stress and occasional episodes of anxiety to a minimum*.

* *These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure or prevent any disease

 

Sources:

https://health.clevelandclinic.org/can-stress-actually-make-you-sick/

https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967

https://archives.drugabuse.gov/blog/post/caffeine-really-addictive

https://corporate.dukehealth.org/news/caffeines-effects-are-long-lasting-and-compound-stress

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/

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