If you have a very stressful job then you will know how important it is to try and balance your mental health needs. With that said, this is often easier said than done. It may be that you feel as though you don’t have time in the day to focus on more positive things or that you simply feel as though you have no idea what change you need to make. If you follow this guide, you will notice a huge difference overall.
Get More Physical
One of the first things that you need to do is try and get more physical. If you are inactive right now then try and start with a more gentle activity, such as biking or even walking. Choosing an activity that you love can help you to stick with it in the long run. You may find that it also helps you with things like muscle training. Studies have been done time and time again, and they have found that those who exercise several times a week find that they have lower overall levels of stress and anxiety. If you aren’t usually workout or if you are completely new to the idea of exercise then at least make sure that you don’t overdo it. If you do then you will soon find that it is easier for you to stick with your new routine and that you are less likely to give it up within a week.
Eat a Good Diet
You also need to make sure that you eat a good diet. Studies have shown that those who follow a diet that is high in processed foods and extra sugar end up having higher stress levels overall. Additionally, if you find that you are under chronic stress, you may find that you end up overeating and that you also end up consuming more processed foods as a result. This is the last thing you need, so it is important to take steps to try and eat a balanced diet so that you don’t end up experiencing this cycle. Of course, if you don’t eat enough nutritious or whole foods. If you want to help yourself then take the time to minimize your overall intake of processed foods and eat more whole foods. This will help to keep your body nourished, and it will also help you to be more resilient to stress overall.
Lower Screen Time
Another thing you can do is try and take the time to lessen the amount of screen time you have. Studies have shown time and time again that if you have too much screen time then this can stop you from sleeping properly, and it also leads to increased stress levels overall. If you want to help yourself here then you need to try and stop yourself from using your smartphone as much as you might normally, and you also need to try and eliminate TV before bed. If you can do this then you will soon find that it is easier for you to unwind and relax.
Self-Care
Self-care is everything. It doesn’t have to be complex or elaborate either. It simply means taking care of your needs and your happiness as a whole. Engaging in self-care is often associated with lower stress levels, and it can also be linked to a higher quality of health overall. Examples of self-care can include going for a walk outside or even taking a bath. You might also want to light some candles or take the time to delve into a good book. If you can do this, alongside preparing a healthy meal or using a diffuser then you will notice a huge improvement in your mental health and this can work to your advantage more than you realize.
Journaling
Journalling is also a very good way for you to reduce stress. You may also find that it gives you a more positive outlet to try and channel your thoughts and your emotions. This is great if you have a really stressful job as it allows you to focus on what’s important to you and it also allows you the chance to process negative thoughts and feelings. Journalling can also help you to find out more about yourself and the way that you feel as well, which is always a good thing.
Reducing Caffeine
If you reduce your caffeine intake then this can also aid with stress. Even though coffee has its health benefits, especially in moderation, it’s so important that you keep your caffeine intake under 400mg if possible. This translates to around 4-5 cups a day. If you want to reduce your caffeine intake then you should probably look at options such as matcha green tea or even chai spice vanilla. You can also explore the idea of smoothies if you want, as this is a good way for you to not only get the result you want but to also make sure that you are taking care of your mind and body.
De-Stress
You also need to try and find ways to relieve stress. If you don’t then you may find that the stress you are under only gets worse with time, which is the last thing you need. If you want to help yourself then you can watch your favorite comedy show, or you can even try your hand at learning an instrument. Some of the other things you can do include playing games. When you play games, you will be able to direct your attention elsewhere. If you want a good game to play then you can look into mahjong. This is a great game to play and it also helps you to focus on things that really take your mind away from stress and the amount of pressure you are under at work.
Avoid Procrastination
Procrastination can lead to you experiencing a great deal of stress. This can negatively impact your sleep quality and your health. You may also be more likely to procrastinate when you are under a lot of stress. If you want to stop using stress as a coping mechanism then you need to make a to-do list. This will help you to visualize what it is you need to do, so you can get realistic deadlines to work with. You can also add an item to the list if you feel as though this would work for you. Sometimes adding an item to the list makes you feel better about doing it, which can help you more than you realize.
Try Yoga
If possible, you also need to try your hand at yoga. Yoga is great as it helps you to reduce stress, and it also helps with your psychological well-being overall. Yoga may help you to lower your cortisol levels as well as your blood pressure. It is also ideal for helping you with your heart rate while increasing the amount of gamma-aminobutyric acid. This is a transmitter that tends to be lower in those who have mood disorders.
Practice Mindfulness
Stress reduction is easier when you practice things like mindfulness. You can try your hand at meditation, or you can try cognitive therapy if you want. If you can take the time to meditate consistently, even if it is just for a short period of time then this can help you quite a lot. There may even be people in your area who specialize in this form of meditation, which is great. Another thing you can do is try and hold space. Holding space is a form of mindfulness that you can use to reduce stress. It allows you to free yourself from emotions, and it also helps you to feel what it is you need to feel, without self-criticism. If you have no idea how to hold space for yourself then you need to try and learn how to do something about this, so you can go on to make positive changes that go on to benefit you for years to come.
Connect
Another thing you can do if you want to help yourself is give a cuddle. Studies have shown that this kind of connection is ideal if you want to release oxytocin. This is a stress hormone that can lead to you experiencing stress. If you can find ways to try and lower it then you will soon find that it helps you to lower your heart rate, and it can also help you with the physical symptoms of stress too. If you can combine this with other things, like catching up with friends or even trying to talk about the way that you feel then you will notice a huge improvement in your mental health, and you may even find that you are able to cope with things much better as well, which is so important.
So as you can see, it’s very easy for you to relieve stress when you have a demanding job, and if you follow this guide, you will notice a huge improvement in the way that you feel and your general resilience to stress.
