A Guide to Surviving and Managing Stress

I saw a reel a while ago and the audio was by Jay Shetty. It said something like this:

If you want to be less stressed do something for your body, for your mind and for your soul.

Though I am not sure if these were the exact words, but more or less this is what it was.

And today I saw a picture of myself from two years ago (Thanks google photos!). I was lying down with gel eye mask on. It was because my eye had swelling and it was hurting and I didn’t know what exactly was causing it.

Anyway, the thing is sometimes we FEEL the stress and other times we don’t even know that we are stressed because the symptoms have be SO NORMALISED.

So, what can we do to survive and eventually reducing the overall stress in our lives?

Here’s a bunch of things that should be helpful 👇🏼

Things to do for your body to survive and manage stress

1. Reduce your caffeine intake.

Caffeine is a stimulant that can increase anxiety and stress levels. Caffeine can interfere with the body’s natural ability to manage stress, as it stimulates the production of cortisol and adrenaline, the hormones associated with the body’s stress response.

While caffeine can provide a temporary energy boost and increase focus, consuming too much can lead to jitters, increased heart rate, and elevated blood pressure, which can all contribute to feelings of stress and anxiety. Moreover, caffeine can disrupt sleep, which is crucial for stress management and overall well-being.

Reducing caffeine intake can help regulate cortisol levels and reduce stress-related symptoms. If you are experiencing stress or anxiety, it may be helpful to limit your caffeine intake, especially later in the day, to promote better sleep and relaxation. It is important to note that everyone has different caffeine tolerances and sensitivities, so it’s essential to listen to your body and adjust accordingly.

2. Get good sleep.

Getting good sleep is critical for managing stress because it helps regulate stress hormones, supports physical and mental health, and improves cognitive functioning, all of which are important for coping with stress and maintaining overall well-being.

How to sleep better

Here are some tips that may help you improve your sleep quality and reduce stress:

  1. Establish a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improve sleep quality.
  2. Create a relaxing sleep environment: Your bedroom should be cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to block out any distractions.
  3. Avoid caffeine, alcohol, and nicotine: These substances can disrupt sleep and increase feelings of stress and anxiety.
  4. Limit screen time before bed: The blue light emitted by electronic devices can interfere with your body’s production of melatonin, a hormone that regulates sleep. Try to avoid using electronic devices for at least an hour before bedtime.
  5. Practice relaxation techniques: Engage in calming activities before bed, such as taking a warm bath, practicing yoga or meditation, or reading a book.
  6. Exercise regularly: Regular exercise can improve sleep quality and reduce stress levels. However, try to avoid exercising too close to bedtime, as it can stimulate your body and make it harder to fall asleep.
  7. Seek help if necessary: If you are experiencing persistent sleep problems, talk to a healthcare professional who can help identify any underlying issues and provide guidance on improving your sleep quality.

3. Move your body.

Exercise promotes the release of endorphins, which are natural mood-boosters that can help reduce stress and anxiety. It also helps to reduce muscle tension, improve sleep quality and provide a healthy outlet for emotions.

4. Get your nutrients

A well-balanced diet can help regulate stress hormones, support physical and mental health, and improve overall resilience to stress. Nutrients such as vitamins B and C, magnesium, and omega-3 fatty acids have been linked to lower stress levels and improved mood.

5. Practice deep breathing

Deep breathing activates the parasympathetic nervous system, which helps to counteract the effects of the body’s stress response. It can also help reduce muscle tension, lower blood pressure, and promote feelings of relaxation and calmness.

Other things to do for your body to manage stress 👇🏼

  1. Stay hydrated.
  2. Avoid smoking, excessive alcohol consumption, and drug use.
  3. Spend time outdoors.
  4. Engage in activities that bring you joy.

Things to do for your mind to survive and manage stress

  1. Talk about what is stressing you out.
  2. Keep a stress journal.
  3. Learn time management skills.
  4. Break big tasks into smaller tasks.
  5. Set healthy habits, routines and rituals.
  6. Ask for help when needed.
  7. Consider seeing a professional if things get too overwhelming.
  8. Practice gratitude.
  9. Practice mindfulness.
  10. Set boundaries.

Things to do for your soul to survive and manage stress

  1. Engage in positive self-talk.
  2. Practice saying “no” more often.
  3. Do a social media cleanse.
  4. Accept that a little bit if stress is part of life.
  5. Let yourself rest when you’re close to a burn out.
  6. Practice self-compassion.
  7. Spend time in nature.
  8. Engage in creative activities.
  9. Practice forgiveness.
  10. Engage in volunteer work.

Okay, now that’s a lot of information but how to create a stress management plan for yourself?

You can use this JOMO menu for stress management 👇🏼

And if that doesn’t work for your exact requirements, customise it for yourself.

That’s all from me, friend.

I hope you find this post helpful and if you think someone you know can benefit from it, please hit the share button.

Got something to say? Hit me in the comment section 🙌🏼

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