Stress is part and parcel of every day life. There’s no such thing as good or bad stress. It’s just how you cope with stress. Everyone has different level of thresholds and coping mechanisms to cope with stress. Some can cope better than others in some situations, while some could not and this results in them feeling anxious, and in more severe cases, depression.
Some of the physical effects include uneasiness in the stomach, giddiness, headaches, sweaty palms. Not being able to cope with stress for a long period of time may lead to mental effects such as anxiety and in serious cases, depression. This can also affect our decision making and problem solving skills.
So how can one cope with stress effectively such that it doesn’t get to you?
Here are some tips:
According to HPB’s standard
, one should exercise for about 150 mins a week.
So what if you are not engaged in active exercise like going to the gym, jogging, swimming, etc?
You should then consider doing things the “manual” way. With technology, we could enjoy almost everything fuss-free, such as ordering food and groceries online and being able to commute easily without having to walk around too much. Perhaps, give yourself an opportunity to work out by walking up and down the stairs instead of taking the lift. Go to the supermarket and carry your groceries home instead of ordering online. Walk to your nearest bus stop or station instead of taking your motorised vehicle.
2. Food Intake
According to HPB’s standard,
half of the diet should be comprised of vegetables and fruits, one quarter wholemeal bread and rice and one quarter meat.
Drink at least 8 cups of water and have a cup of water first thing in the morning. I do add a drop of pure edible lemon essential oil to my water in the morning at times. It aids in digestion and it’s really refreshing.
3. Have sufficient rest
Do you sleep 8-9 hours daily? This is the ideal amount of sleep one should have daily. Most people would be playing with their phones in the dark for a long period of time in bed before actually sleeping. And this makes it harder for one to fall asleep. Why? Because the bright light from your phone tricks your brain into thinking that it’s day time. So avoid playing with your mobile phones in the dark for a long time before going to bed.
4. Take deep breathes
Take deep and slow breathes when you are feeling anxious nearing your deadline or when you have to present to key stakeholders in the company. This helps to calm your nerves as you allow more oxygen into your brain and it allows you to think better as well.
5. Shiatsu Palm Massage
There are acupressure points
on your palm that can help you keep calm and relax when you message them. You could try this especially when need to do something discreetly to calm down. You could also tense your body, release the pressure and stretch out to relax.
Meditation is one of the best ways to relax your mind. You just need about 10 minutes everyday, before and after work if possible. But you need to keep your distractions away from you, especially your mobile phones. Focus on your breathing and don’t think about anything. Just relax. For those who can’t focus on thinking about nothing, perhaps start thinking about the your favourite relaxing destination, imagining you were there enjoying the breeze and serenity. Some of the essential oils are know to calm yourself down, such as lavender, you can have that in your diffuser too as you meditate.
Written by Renee Tan, Founder & MD of Rendeur, H.E.R Entrepreneur. Renee inspires, educate and empower aspiring women entrepreneurs, besides educating corporate professionals in excelling in functional skill sets such as sales, marketing, customer service, exhibition strategies and communication skills. She is also a mental wellness coach and have been conducting sessions for corporates on stress management.