The problem is that stress is literally lethal. In fact, the AIS found that stress causes 60 percent of human illnesses and diseases. Three out of four doctor’s visits stem from something related to stress. Stress increases the risk of heart attack, heart disease and stroke. Plus, it cuts into precious sleep hours.
To combat it, you’ve got to know how to deal with stress. Check out these seven ways to stop freaking out and stress better.
Accept that some things are out of your control.
In truth, much of what we stress about is beyond our control. That’s because the only thing we really have power over in life is our own reactions.
Psych Central compares this to a simple car. No one can drive it until you hand over the keys (or the remote). This means that while you can’t control someone else, you can control your reaction to any given situation. It’s your choice whether or not to get worked up.
So let go. Decide if the situation you’re stressing about is in your power to change. And if it is, make a plan to do just that. At the end of the day, it’s your life, and your reactions are your choice.
And if you can't control a situation, then make a decision to accept it. This acceptance can help to take your stress down several notches.
Take a walk on a sunny day.
In truth, a little fresh air is a great antidote to stress. According to Health magazine, a well-known positive of spending time outdoors is the vitamin D that sunlight provides. This boosts serotonin levels, which decreases anxiety and depression.
Plus, experts tell Health that time spent outdoors offers a good way to refocus the mind in general. Kathleen Hall, a health educator and the founder and CEO of the Stress Institute, an Atlanta-based facility that offers programs on stress management and work-life balance, says that this is a great way to take a break from life’s worries.
And when you're indoors, surround yourself with plants. According to Health, a study conducted at Washington State University and published in the Journal of Environmental Horticulture concluded that having plants in a work environment may lower systolic blood pressure. So find your favorite plant and put it right next to your desk.
Be gentle with yourself.
There’s something to be said about taking it easy on yourself. According to the Harvard Business Review, compassion for the self means being gentle with yourself by refraining from self-criticism.
Researchers have found that those who embrace this attitude tend to demonstrate five things: greater happiness, a greater sense of optimism, less anxiety and depression, and more success. In fact, showing yourself compassion is said to help to boost the process of learning lessons from mistakes. So don’t be your greatest critic. Instead, treat yourself with loving kindness.
Put stress in perspective.
When it comes to stress, experts say that we need to take the big picture into account. According to Psych Central, it’s essential to look at any situation from a broad perspective. After all, life is about more than what we feel in the heat of the moment.
In this process, Psych Central advises asking two important questions: “How important is this?” and “Will this matter in the long run?” If you don’t find life-changing answers in this respect, let go. This all goes back to what you can and can’t control. And you can control how you react to stress.
Live a healthy lifestyle.
There’s something to be said about living a healthy life; in fact, it offers a better handle on stress in general.
According to the U.S. Centers for Disease Control and Prevention (CDC), the first step in this process is taking the time to eat right. Create healthy meals rich in all of the necessary food groups. And load up on lean proteins, fruits and veggies.
And it's no secret that exercise is greatly helpful when it comes to dealing with stress. Not only does it boost the body’s “feel good” chemicals, but it also burns off steam.
And make an effort to get enough sleep. Sleep helps both the mind and body to recharge. Plan when you will sleep and stick to this routine. If you can’t sleep, take a break and then come back to your bedroom at a later time. This trains your mind to associate the bedroom with sleep.
Finally, communicate with those around you. Opening up about what’s stressing you out gets the worries off your chest. Talk to your best friend, a trusted work colleague, or even a minister or therapist. This will keep stressful emotions from building up -- which fuels a healthy lifestyle in general.
Create a routine at work.
Routine and stress management are a team. This means you need to create a routine and apply it to your work life.
According to the Harvard Business Review, certain factors serve as a recurrent source of stress at work. These can include deadlines, too much work and even a controlling boss. But most people don’t notice that making decisions also causes stress.
The Harvard Business Review says that to take control of work-related stress, we need to create and stick to routines at work. This means knowing what we’ll do every day at work (when possible). The rule applies to lots of things -- from getting ready to leave for work to when we head home after work. Save big decisions for important things and plan what you can for your day-to-day tasks.
Find humor and engage in social activities.
Humor and social engagement are pretty powerful things when it comes to managing life. According to the American Psychological Association (APA), this means smiling, laughing and being social.
The APA says that smiling and laughing are important because emotions and facial expressions are linked to our brain. Stress causes us to store tension in our faces. But smiling and laughing can combat it.
Social support is essential. Get out and socialize -- even when you’re stressed. Call your best friend. Go to a funny movie and laugh over popcorn. Just make sure to choose to spend time with you trust -- someone who will take the time to empathize with you as opposed to knocking you down.