A good leader is expected to always remain in control of his emotions.
But like it or not, things don’t always go according to plan, and leaders, even good ones, are prone to emotional outbursts. And if stress is not recognized and corrected early, it usually snowballs into bigger problems.
So, it is imperative that a leader remains calm at all times. As you may have experienced, situations only tend to get worse when approached with stress.
Stress and anxiety are common experiences for most people. In fact, 70% of adults in the US say they feel stress or anxiety daily.
Here are Top 10 Tips to Reduce Stress:
Exercise is one of the most important things you can do to combat stress.
It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress. The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise.
There are a few reasons behind this:
- Stress hormones: Exercise lowers your body’s stress hormones such as cortisol in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
- Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
- Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities: Such as walking or jogging that involve repetitive movements of large muscle groups can particularly stress relieving.
Reduce Your Caffeine Intake:
Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety.
People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back. Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount.
3. Write It Down:
One way to handle stress is to write things down. While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for. Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.
4. Chew Gum:
For a super easy and quick stress reliever, try chewing a stick of gum.
One study showed that people who chewed gum had a greater sense of wellbeing and lower stress. One possible explanation is that chewing gum causes brain waves similar to those of relaxed people. Another is that chewing gum promotes blood flow to your brain.
Additionally, one recent study found that stress relief was greatest when people chewed more strongly.
Spend Time With your Loved Ones:
Social support from friends and family can help you get through stressful times.
Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times. One study found that for women, in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response.
Keep in mind that both men and women benefit from friendship. Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety.
It’s hard to feel anxious when you’re laughing. It’s good for your health, and there are a few ways it may help relieve stress:
- Relieving your stress response.
- Relieving tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood.
A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted. Try watching a funny TV show or hanging out with friends who make you laugh.
Learn to Say No:
Not all stressors are within your control, but some are. Take control over the parts of your life that you can change and are causing you stress. One way to do this may be to say “no” more often.
This is especially true if you find yourself taking on more than you can handle, as juggling many responsibilities can leave you feeling overwhelmed. Being selective about what you take on and saying no to things that will unnecessarily add to your load can reduce your stress levels.
Listen to Soothing Music:
Listening to music can have a very relaxing effect on the body.
Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones. Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too.
Nature sounds can also be very calming. This is why they’re often incorporated into relaxation and meditation music.
Take a Yoga Class:
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal to join your body and mind. Yoga primarily does this by increasing body and breath awareness. Some studies have examined yoga’s effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety.
However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction. In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response. It may help lower cortisol levels, blood pressure, and heart rate and increase gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in mood disorders.
Mindfulness describes practices that anchor you to the present moment.
It can help combat the anxiety-inducing effects of negative thinking. There are several methods for increasing mindfulness, including mindfulness-based cognitive therapy, mindfulness-based stress reduction, yoga, and meditation. A recent study in college students suggested that mindfulness may help increase self-esteem, which in turn lessens symptoms of anxiety and depression. Hope you all like our blog Top 10 Tips to Reduce Stress and definitely these points will reduce your stress level.