“I am emotionally drained. I can feel myself shutting down”.

Are you familiar with the above phrase? Do you often feel tired and stressed? There is a high possibility that you or someone related to you have said such in recent times.

According to W.H.O, stress is the body's natural response to anything that causes a strain on your well-being. As humans, stress is a fundamental part of our lives that we can not escape. Although, the way it's managed varies from one individual to another.

In a study on stress management by Dr. Erica Jackson, the threatening situation is called a  stressor . These stressors can elevate our stress levels in different situations. They include work, family, societal pressures, poor lifestyle patterns, etc.

Stress is either positive or negative for health. It can serve as a motivation for you to get your projects executed and achieve milestones in life. But, it can also become chronic in life situations such as a divorce, losing a loved one, failed investment decisions, etc.

Stress and Your Mind

In chronic stress situations , there could be an upset in the mental and physical state of an individual. Stress may lead to headaches, poor sleeping patterns, poor level of concentration at work, panic attacks, severe depression, etc.

Stress is a survival method of the human body. But when it gets chronic, you may need to seek extra help such as therapy or speak to your doctor on how to manage it.

Several general and specific methods exist to manage stress for the best productivity.

Top 7 Hacks To Manage Stress and Rejuvenate Your Mind

1. Identify your stressors:

Your stressors are those difficult situations that cause a strain on your mental and physical health. When you encounter a challenge, your body sends signals to your brain. These could lead to immediate responses such as headaches, uneasiness, sweaty palms, poor concentration, irritability, etc.

You need to identify what triggers these responses and create simple ways to end them. You can reduce this by taking short walks, deep breathing, journaling your thoughts, listening to your favorite playlist, and so on.

2. Engage in physical activities:

Exercise is a component of stress management. Studies have shown that people who engage in physical activities respond better to stress. They generally have an enthusiastic attitude to life.

When you engage in exercise, it also helps the quality of your sleep. People who sleep well have a lesser risk of mental and emotional stress.

Simple exercise activities that you can add to your daily routine are:

• Brisk walking to the coffee shop.
• Dance to your favorite jazz music.
• Take an evening run.
• Take the stairs to the first floor rather than the elevator.

3. Create a healthy diet plan:

Poor diet habits may lead to chronic stress levels in young adults and older individuals.

As the saying goes, you are what you eat. A healthy eating habit boosts your mental health and improves your well-being.

There are several examples of foods that link with high-stress levels. They include caffeine, carbonated drinks, refined salts, and junk foods. 

It's best to avoid unhealthy snacks and stick to a flexible meal plan.

To boost your immune system and manage stress, incorporate natural foods rich in vitamins and antioxidants into your daily feeding habits. Foods such as:

• Fruits
• Beans
• Broccoli
• Strawberries
• Watermelon etc

Also, do not forget to add water to your list of healthy eating. Studies have shown that drinking 3-4 liters of water daily helps reduce stress, headaches, and cravings for processed foods.

4. Build a solid support system

Your support system is the valuable friendship with whom you can share your deepest fears. You will achieve ten times more in a community of friends, family, and loved ones.

Surround yourself with friends and family who care about your well-being. 

The act of bottling frustrations and anger can disrupt your mental well-being leading to anxiety. Yet, speaking to a loved one or friend provides mental clarity and rejuvenates your mind.

5. Stick to a flexible work schedule 

You may need to adjust your work schedule if you are constantly overwhelmed with work. Develop a time management plan that aids focus and achieving the highest level of productivity. A flexible schedule also creates room for rest and short breaks.

Applying the 80/20 rule, 80% of your work results will be a product of 20% of your efforts. 

Focus on the important task you have to do in a day and delegate the less important tasks for others to assist you. This singular action reduces stress and also saves extra time.

6. Take short breaks

Taking short breaks between a busy work schedule increases your productivity and efficiency.

Signs that you need to take a break include:

• Dizziness
• Constant tiredness
• Frequent headaches
• Lack of concentration
• Overuse of caffeine etc

You can take short breaks by meditating. According to a study conducted by NCCIH in 2009, the art of meditation can limit mental stress and improve coping mechanisms. Take quiet moments to relax and focus during the day.

Take short breaks from your digital devices as well, breathe and relax for about 15-20 minutes before proceeding with your daily activities.

7. Speak To A Professional:

If you discover that you are often stressed, and have tried all possible means to cope. You might need to seek the help of a doctor or a therapist. 

If you are severely stressed and fail to seek professional help, it can make you steer towards self-destructive acts such as drug and substance abuse, withdrawal symptoms, depression, etc. 

However, speaking to a professional or a therapist provides relief and mental clarity. 

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