Stress can affect your body in a number of ways including sleep patterns, eating habits, blood pressure, skin appearance, weight gain/loss, etc.
About 75 percent of the population feels at least a little stress every two weeks, according to the National Health Interview Study. Stress can affect the immune system as well as aggravate health problems including heart disease, high blood pressure, and stroke. Here are some tips for reducing your stress to better your health.
Put Things in Perspective
Reduce your stress by putting things in perspective, says Dr. Jay Winner, author of Stress Management Made Simple: Effective Ways to Beat Stress for Better Health.
Waiting in line can be extremely stressful as you think of your long to-do list. You know the drill; the shortest line ends up being the slowest one at the grocery store. Instead of getting impatient, use this time to relax. Try the same thing in traffic - listen to some relaxing music, or just think about the things for which you are grateful.
Tip: Learn to say no. One of the biggest causes of stress is too much on your plate. Cut that to-do list down.
Get a Move On!
If you don’t have an exercise routine, get one! Activity alleviates anxiety, says stress expert Debbie Mandel. Walking or doing some sort of physical activity reduces stress hormones and increases endorphins. Exercise helps you think more clearly and positively.
Exercise reduces muscle tension and helps you sleep. It also releases stress-relieving chemicals called endorphins to your brain.
Tip: Taking a walk is a great stress reliever as well as a great way to catch up with an old friend.
Tip: Participating in a laid-back sport such as walking or sailing is good for the mind and body.
Take a Vacation
Take a vacation already! It’s important to get away from the stresses of work and other commitments once in a while. Be sure to take enough time off to get adequate rest and relaxation.
Tip: Take a two-week vacation whenever possible. According to a report from MindTools.com, it takes at least one week to completely unwind.
Learn What Triggers Set You Off
Coping strategies can help you reduce stress at the moment it hits you. Try to figure out what triggers your stress before it happens. Dr. Miller says it's important to learn patience with others.
"This is important since the emotion most strongly associated with heart disease is anger and hostility," Dr. Miller says. "One way to have more patience is to realize that when people are rude they are usually suffering in one way or another."
He also encourages you to learn from your mistakes.
"Instead of thinking you are worthless when things go wrong, realize progress comes from learning from our mistakes," he says.
Tip: Keep a positive outlook. This can work wonders on stress. Just telling yourself it will be “okay” can help.
Tip: Keeping a stress diary can help you identify the stressors in your life. Writing is also a great stress reducer.
