Improve quality of life through stress management

The world as a whole is just a loud  “noise-box”  and it takes a certain kind of mentality to stay level headed. Have you ever felt as if your pulse rate has suddenly increased or your muscles have been tense for a long time even though you haven't been working out or exercising, if the answer is a yes then you are among the 65% or 5.005 billion majority of the world population that has been experiencing STRESS. Try and imagine that period in time were your appetite is not as sharp as it should be and you just can't fall asleep no matter how many sheep you count or slow songs you listen to. The daily struggles of making ends meet and ensuring the welfare of those we love and are responsible for can take a heavy toll on both your mental and physical health. Stress affects people differently, some end up getting high blood pressure, some get migraine headaches, some experience appetite loss, sleepless nights, mood swings and a general disinterest in life.

However stress can also be defined as  the body's natural defense against danger and discomfort. It fills the body with hormones that prepare systems to evade or confront danger. This is known as the "fight-or-flight" mechanism. So in the short term, stress can be good for you however prolonged periods of exposure to stress can prove to be very hazardous to your health.

There a lot of causes for stress and these differ from person to person but the most common causes are job issues, lack of money, family problems, marriage issues, divorce and relationship issues. So unless you live in your own world, stress is pretty much unavoidable. I have compiled a list of simple simple stress management techniques which aren't guaranteeing your freedom from stress but rather giving insight as to how best you can manage it.

1. Exercise
This may not be a fan favorite but exercising is one of the best ways to deal with stress. It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression. Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain

2.Reducing intake of alcohol, drugs, and caffeine
This is yet another difficult and often subjective technique. The effects of drugs or alcohol often add to the chemical and hormonal changes that occur during stressful situations. This may cause your body to be impacted more severely or reveal the stresses on your body sooner rather than later. Using drugs or alcohol to cope can also lead to a long-term inability to handle even the most minor stressors.

3. Nutrition 
A healthy, balanced diet with plenty of fruit and vegetables helps maintain the immune system at times of stress. A poor diet will lead to ill health and additional stress. Foods like banana, avocado, carrots, milk and my personal favorite yogurt are amongst the few economically friendly foods that can help reduce stress levels.

4. Prioritizing
Spend a little time organizing your to-do list to see what is most important. Then focus of what you have completed or accomplished for the day, rather than what you are yet to finish. This makes you feel good about the work you are doing and gives you the energy and positivity to keep moving forward.

5. Breathing and relaxation
Meditation, massage, and yoga can help. Breathing and relaxation techniques like this one I learnt from a book I once read on mental stability where one of the techniques you can use is to close your eyes count to 100 slowly then counting backward to 0 even slower. What this did for me is it completely focused my mind on the counting and by the time i was done i felt more centered and focused. Breathing is also a central part of mindfulness meditation. 

6. Talking
 This to me is by far the most important techniques. Talking to family, friends, work colleagues, and your boss about your thoughts and worries will help you "let off steam." You may be comforted to find that you are "not the only one." You may even find there is an easy solution that you had not thought of.

I promise you nothing is as chaotic as it seems. Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety, and fear. It is best to learn how to effectively manage your stress and better the quality of your life.  Master these 6 techniques and you will realise that your ability to manage your stress will improve greatly

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