Reduce Stress With Simple Lifestyle Moderation | Unilever Horlicks
How Can You Reduce Stress With Simple Lifestyle Moderation?
1. According to American Psychological Association, stress is a top health concern for U.S. teens between 9th and 12th grade.
2. About 80% of workers feel stress on the job and nearly half say they need help in learning how to manage stress.[20,21]
3. Stress levels in the workplace are rising with 6 in 10 workers in major global economies experiencing increased workplace stress.
Therefore, it is imperative that one leads a healthy lifestyle to enhance their stress resistance and general health by having a proper diet rich in a variety of vegetables, fruits, whole grains, exercising regularly and avoiding too much alcohol, tobacco and caffeine. A substantial body of evidence strongly supports the concept that lifestyle moderation can do wonders in stress management programmes.
Exercise: Blunt those harmful effects of Stress!
- Start slow but be steady; exercise in combination with stress management
- Combine aerobic exercise with strength training.
- Find activities that are exciting, satisfying and challenging.
- Hit the gym, swimming pool or enrol in yoga classes.
Cognitive-Behavioural Therapy: One of the most effective ways of reducing Stress!
A) Identify Source
- Make a note of activities that put a strain on your energy and time, trigger anger or anxiety, or precipitate a negative physical response. Do note positive experiences.
- Question the source of stress, such as ”Do these stressful activities meet my goals?”, “Which tasks are under my control and which ones aren't?” etc.
B) Restructure Priorities
- Always shift your focus from stress-producing to stress-reducing activities.
- Listen to music; research finds that listening to soothing music can decrease blood pressure, heart rate, and anxiety levels in heart patients.
- Have proper sleep.
- Own a pet; research finds that pet owners have a lower blood pressure increase in response to stress than people who do not own pets.
- Replace unnecessary time-consuming chores with pleasurable or interesting activities.
- If the source of stress is in the home, go for a vacation.
C) Discuss Feelings
- Communicate and let your feelings out; research says feelings of anger or frustration that are not expressed in an acceptable way may lead to hostility, a sense of helplessness, and depression.
- Therapists suggest expressing feelings does not mean venting frustration; have a healthy talk.
- Confide in your trusted individual, directly or through writing, SMS, mail etc.
- Expressing alone cannot solve the whole problem; be a patient listener, empathise and respond to others with understanding.
- Keep Perspective and Look for the Positive.
- Use Humor. Research has shown that humor is a very effective mechanism for coping with acute stress.
- Eat healthy and drink healthy. Foods with rich in diet and health drinks with important nutrients are helpful.
Just Relax! Develop a relaxation response; try these alternative techniques
- You can’t eliminate stress but develop a natural unwinding of the stress response. Studies say relaxation lowers respiration, pulse rate, blood pressure, releases muscle tension and eases emotional strain.
- Go for meditation classes, occasional massage & spa sessions.
- Try Acupuncture as it may improve stress-related heart muscle activity. Though, it has no effect on stress-related blood pressure or heart rate.
- People with severe stress may try Hypnosis. In one study of patients with irritable bowel syndrome, stress reduction from hypnosis led to improvements in many bowel symptoms.
- Aromatherapy can be a good option for some. Few people may go for herbal or natural remedies.