KILL the STRESS Not SELF or LOVED ONES By VieFit Sutra


Stress is a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. Stress and anxiety have become part of modern life-style and it is not easy to escape from it. Therefore it pays to know how to reduce stress and anxiety in order to function as well as possible without buckling under the strain. Once you know how to manage stress, it becomes a lot easier to withstand it. Luckily, it's easy to beat this kind of stress with just a few easy changes added throughout the day.

21 easy to do things to manage stress (You may adopt various combinations as per your life style)

1. Get enough sleep
- Lack of sleep can also contribute to overall anxiety and stress. And sometimes it turns into a vicious cycle, since anxiety often leads to disruptions in sleep. Especially when feeling anxious, try to schedule a full seven to nine hours of snooze time and see what a few nights of sweet slumber do for those anxiety levels throughout the day.
2. Smile
- Humour lightens your load, inspires hope, connects you to others and keeps you grounded. Laughter boosts the immune system, relaxes the body and allows the body to release hormones known as endorphins that promote an overall sense of physical and emotional well-being. Laugh (Watch funny YouTube clips/surround yourself with friends who can make you laugh) every day and stress will be minimized.
3. De-clutter the brain
- Physical clutter ~ mental clutter. So take 15 minutes or so to tidy up the living space or work area, and then make a habit of keeping things clean and anxiety-free. It'll help us think rationally, and there won't be as much room for anxiety.
4. Express gratitude
- Studies have found expressing gratitude helps reduce anxiety, especially when we're well-rested. Start a gratitude journal to get in the mind set of appreciation, and out of the mind set of being overwhelmed.
5. Express yourself
- Be assertive. Learn to say no. If you live your life for others, you ignore your own needs. It's obvious that if you spend a large amount of your life doing things you really don't enjoy, this will impact your mood and increase your stress levels. As far as possible, engineer a life that is full of activities that you love. Find your passion and incorporate it into your life as much as possible. Watch your self-limiting beliefs and believe that "where there's a will, there's a way".Learn to say "no" and stop pleasing others. The more you stand up for yourself the easier it is to keep stress and anxiety in check
6. Eat right
- To give the body the support it needs, try eating more of foods that contain nutrients such as vitamin B( Oats, meat, egg, milk, spinach) and omega-3s( Flax seed, fish, walnuts Basil etc), plus some healthy whole-grain carbohydrates. And even though our cravings might be telling us otherwise, research suggests that eating sugary and processed foods can increase symptoms of anxiety.
7. Eat small meals often
- Maintaining steady blood sugar levels is key to stabilizing mood. Ensure you have a small meal every 2-3 hours that contains protein. For example, a hard-boiled egg and lettuce, 10-12 almonds, a small can of tuna and brown rice.
8. Avoid caffeine
- Caffeine is a stimulant that increases adrenaline in the body, the very hormone you are looking to reduce. Avoid coffee (decaf is ok), colas, guarana, chocolate, and more than 2 cups of tea daily.
9. Learn to breathe
- Breath is also a significant indicator of where your anxiety level is at throughout the day. Consciously long breath helps send signals to the brain that it's okay to relax. Consciously lengthen your breath, breathing deeper into the belly. Count to three on the in-breath, and four on the out-breath.
10. Circuit breaker
- Get your mind off the problem, it's not going anywhere, but you can. Take the dog for a mini walk. Revisit your funniest emails. Listen to your favourite song. Google a beach in Tahiti. Make your-self a cup of herbal tea.
11. Meditate
- A number of recent studies highlight the positive effects of meditation on anxiety, mood, and stress symptoms . Meditation is also a way to observe the brain, letting us figure out how our mind generates anxiety-provoking thoughts. And understanding the brain's thought patterns can help create distance from those thoughts.
12. Create a vision board
- If the future seems big and scary, try changing the thoughts about what lies ahead. Sometimes the mere act of setting concrete goals can take the edge off anxiety about future unknowns. Thoughts lead to emotions which in turn lead to behaviour. When you monitor your thinking, you alter the associated emotions and behaviour. Take an hour to produce a vision board that creates excitement about projects and possibilities to come. While making the board, try using the T.H.I.N.K. tool: Is my thought true, helpful, inspirational, necessary and kind? If not, dump the thought. Think thoughts that work for you and you will automatically reduce stress and anxiety. Ask yourself where the evidence is – just because you feel a certain way does not mean that it is real
13. Play around
- Kids and animals seem to have an innate ability to play, without stressing about their overflowing inboxes. Until business offices give us recess breaks, we'll have to take responsibility for our own playtime. Offer to take a friend's dog out for a walk, or babysit for an afternoon to get out of your head and let the careless creatures lead by example.
14. Exercise
- Exercise has proven time and time again to reduce the effects of stress. The psychological benefits of exercise have a neurochemical basis. Exercise reduces levels of the body's stress hormones such as adrenaline and cortisol and stimulates the production of endorphins which are the body's natural painkillers and mood enhancers.

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15. Kick Off Worries
- When something weighs heavily on your mind, or you believe something terrible is most definitely going to occur, commit to only creating that worry for 20 minutes. Think of all the possible outcomes of the scenario, figure out some game plans, and then quit thinking about it after 20 minutes go by. Have a friend call after the allotted time has passed to avoid the temptation of going over the time limit. When we are stressed, we tend to exaggerate the possible consequences of our situations which only makes stress and anxiety worse. Sometimes it helps to imagine yourself on a balcony looking down on yourself. From this detached position it is often easier to maintain perspective and remove yourself emotionally from the situation. Once you have detached, it is easier to think clearly and reduce stress and anxiety effectively.
16. Plan ahead
- Fight anxious thoughts in advance by preparing for the day ahead. Try making a schedule or a to-do list and develop habits that increase productivity. So instead of spending 10 extra minutes every morning frantically looking for those keys, make a habit of always putting them in the same place when you come home. Lay out clothes the night before, pack a gym bag and leave it by the door, or make lunch ahead of time. Focus on how to "un-think" the anxiety-producing beliefs by prepping before they pop up.
17. Visualize anything positive
- When confronted with anxious thoughts, take a moment to visualize yourself handling the situation with calm, ease, and clarity. Try not to pay attention to the current mental state; just focus on the feeling of smooth-sailing through the storm. The technique is called "guided imagery" or "guided visualization" and can help reduce feelings of stress.
18. Smell something relaxing
- Try sniffing some calming oils. Basil, anise, and chamomile are great choices; they reduce tension in the body and help increase mental clarity. The sense of smell bypasses the cognitive brain (the bit that does the worrying). Light some incense e.g. nag champa or sandalwood. Burn some aromatherapy oils such as lavender or rose. Or just wear your favourite perfume or cologne.
19. Hang out
- People who have lots of social support tend to react less negatively to stress than those who fly solo. That's probably because socializing stimulates the production of the hormone oxytocin, which has an anxiety-reducing effect. So the next time a freak-out appears on the horizon, grab some pals and go for a walk or just have a quick chat. Be selective about the news you watch or listen to.
20. Be selective for news
- We are receptive beings and we are constantly influenced by our surroundings. Be aware of your environment and what you are exposing yourself to in terms of positive and negative energy. Often, the news can be a source of negative energy and can lead to a sense of powerlessness and hopelessness. Of course, it is a good thing to be informed about the world but be aware of the effect this has on you and if you find that you are easily influenced by others and your surroundings, limit your time watching informative programs of a negative nature.
21.Cocooning
- In the moment you feel totally overwhelmed, gently place both palms side by side on your face, fingers gently resting on your closed eyelids. This cocoons and quietens the mind, until you feel more centred and ready to face the world again.

Note: If you feel like you might be dealing with a serious anxiety disorder, please talk to a medical professional about treatment. There are lots of options available to manage your symptoms. But if you're looking to reduce daily anxiety, these 21 tips will get you on your way to being calm and collected in no time.

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