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  • Isara Moriya

Mindfull X Shield - Ways to Manage Stress


April is Stress Awareness Month! It is recognized as a time to bring attention to the negative impacts of stress. If you do a quick Google Search, you may find some absurd and strange celebrations that occur each month. However, stress awareness is, I would say, one of the more necessary observances of the year. It comes as no surprise that stress is a part of every single person’s life. Sometimes, the stress can become too heavy and overloading that we burn out or break down, and in the worst case scenario, develop mental illnesses that could lead to more. Let’s go through some stress management tips and tactics to feel less overwhelmed. 

Practice deep breathing exercises to calm your mind and body. This can include techniques like diaphragmatic breathing or progressive muscle relaxation. Mindfulness meditation can help you stay present and reduce stress. Even just a few minutes of meditation per day can make a difference.

Move your body

Regular physical activity can help reduce stress hormones and increase the production of endorphins, which are your body's natural mood lifters. While it cannot eliminate stress, exercise and different forms of movement can reduce the tightness inside and/or release some of the intense emotions you may feel.

Engage in hobbies

Doing activities you enjoy can distract you from stressors and provide a sense of fulfillment. Whether it's reading, painting, gardening, or playing music, find what brings you joy. However, this can be a slippery slope at times. Doing something you like for too long may distract you from the problems at hand, and it may lead to more stress. Therefore, set your priorities straight. Setting a timer for how long you want to engage in the hobby may help.

Have a balanced diet

Eating a balanced diet can support your body in coping with stress. Do not rely on alcohol or caffeine to manage stress. They usually lead to even more problems further down the line. Add more protein, such as beans and fish, into your diet, as studies have shown they may reduce stress levels. Fermented food that helps maintain a healthy gut may influence stress hormones and improve food, research shows. This is because the gut and brain are closely connected. 

Sleep adequately

Lack of sleep can make you more susceptible to stress. Adequate sleep has proven to be in mutually all aspects of life including mood, productivity, and appetite. Aim for 7-9 hours of quality sleep each night to help your body recharge. 

Set your boundaries

Learn to say no to tasks or commitments that you don't have the time or energy for. Setting boundaries can prevent you from feeling overwhelmed.

Act out

Taking control of the situation can bring a sense of security and can reduce stress. One way to take action is to find ways to better manage your time. Break tasks into smaller, manageable steps and prioritize them based on importance and urgency. This can help prevent procrastination and reduce stress.

Stay connected

Spend time with friends and family who provide support and understanding. Talking to someone you trust can help you gain perspective and feel less isolated.

Seek professional help if needed

If stress becomes overwhelming or persistent, consider seeking support from a therapist or counselor. They can provide coping strategies tailored to your specific needs.

Remember that managing stress is an ongoing process, and it's okay to experiment with different techniques to find what works best for you.

Writer: Isara Moriya 




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