how do you deal with STRESS
It's no secret. We all experience stress. Some people experience it during early childhood while others experience it later in high-school, college or even at their first job. The levels of stress are different from one person to another but also we change throughout life and might experience stress in different ways.
When I turned 25 I was experiencing the worst anxiety I've ever felt. It took over my life and as a result I felt I'm a walking ghost. Reaching out to two different therapy methods was the bravest but also the most crucial decision I've done. Here I collected a few tips that I discovered along the way.
Sleep
Oh sleep... isn't it the most obvious solution? When we are stressed we usually can't sleep. Maybe you toss and turn all night, waking up even grumpier the next morning. One thing I found that really helped my sleep was meditation. Focusing on my breath helped me control and get rid of racing thoughts I had. As a result, I am now able to fall asleep more easily. I used a meditation app on my phone called Headspace, but there are a variety of great apps and other methods out there.
More tips on how to sleep better:
Disconnect from screens
Do not consume caffeine after a certain hour
Eat a light meal in the evening
Avoid alcohol
Use your bed only for sleep
Healthy eating
Stress eating is a real thing, but it's a vicious cycle that will only lead to frustration and feeling more sluggish. Instead, you can focus that same energy on eating a balanced meal and not just snacking or skipping meals. Our food is our fuel and just like you would feed a luxury sports car with the best gasoline, you should feed yourself with the best ingredients. Incorporate vegetables, fruit, and protein into your diet, not just carbs that you might crave.
Rest and relax
The extra time I took to relax when my anxiety peaked was crucial. It’s important to change the scenery and maybe even travel to a new place so you can have a “visual cleanse”. Animals and nature can also a help with this. Staying with a friend who has a pet or going for a walk in the woods, mountains, or on the beach can be a great activity for relaxation.
Cut caffeine and alcohol
This is probably my least favorite tip, HOWEVER, it is very important. When we are anxious, caffeine is our enemy. It might contribute to racing thoughts, jittery sensations, and an upset stomach.
Alcohol is a bit different. While you think it relaxes you and helps you loosen up, more than one drink can interrupt your sleep and increase your anxiety. WATER is your best friend.
Go for a walk
When we are stressed we get stiffer which means breathing and movement become harder. Push yourself to move, even if it seems impossible. Try to think of manageable activities, like a 20 minute walk. The key is to not set unrealistic goals that will make you want to quit or just stay at home.
Meditate
Before I started meditating, I thought it’s a very “hippie” thing to do. I really didn’t think it was for me. It was only when I tried different ways to meditate that I realized there’s no one way to meditate. And it doesn’t have to be the “hippie” way if it’s not for me! I’m a big fan of Headspace, which is guided meditation which is more “cognitive”. It teaches you different methods of meditation, depends on the reason you seek to meditate: if it’s improve sleep, stress, competition preparation, pain management and more. I highly recommend it, especially for the skeptical ones!
Vitamin D
his vitamin is one of the most important— not just for our immune system but also for our mood. Studies show that most people in North America have a deficiency in Vitamin D. Most multi-vitamins do not provide a high enough dosage of vitamin D, so supplement your diet with this vitamin for an extra boost.