The fastest way to beat stress and up your energy
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Stress, as we all know, has a detrimental effect on your energy. Learn how to replenish your energy levels when stress is too much.
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- The fastest way to beat stress and up your energy
Stress is necessary to help us generate the energy to get things done, which is great for our to do lists, families and for our bosses. However, in the process, and not surprisingly, this can impede on our energy levels.
Knowing how to beat stress can help us to continue having enough energy to carry out more of the tasks we need to do, improving productivity. It can also prevent a build up of stress over an extended period, which can lead to negative health impacts, such as exhaustion.
During stress, the hormone cortisol is released which can be helpful for that short time needed to achieve your tasks, but raised cortisol levels for over a long period of time can negatively impact the body and health.
Some ways to combat stress
Let’s run through some fast ways you can beat stress to improve your energy levels.Check in with yourself—take time to ask yourself how you are feeling
This can be important, as identifying your feelings can help determine the next step of what and how to address the feeling. For instance, if you notice that you are feeling stressed, then you have identified that you need strategies to help reduce your stress.
On the other hand, if you are feeling tired, depending on what is possible, perhaps you may want to try lying down for a short period, taking a seat in stillness for a period, taking a short 20-30 minute nap, or to going to bed early.
Take a nap or sleep early
If for some reason you stay up late and feel very tired the next day, taking a nap may help. However, the nap should only be short, approximately 20-30 minutes, and as early in the day as possible, to prevent it affecting your ability to sleep later in the night.
Alternatively, you could sleep early if possible. According to Cleveland Clinic, lack of sleep can cause elevated levels of the stress hormone, cortisol, while adequate sleep can lower cortisol levels.
Mini breaks
Take a break from your work day for a short break of about 10-15 minutes, to do something for yourself, whether it’s reading a book, meditation, going for a walk.
The Centers for Disease Control and Prevention notes that taking breaks throughout the day may help relieve stress, ease tensions, or lessen worry, and that even 10 minutes is enough to improve your mental health.
Move for 10 minutes
Exercise helps to reduce the release of stress hormones such as cortisol and adrenaline. It also produces endorphins that help elevate mood and act as natural painkillers. As Harvard University explains, exercise also gives your cells more energy to burn and circulates oxygen.
Exercise has also been shown to improve sleep, which can also help reduce stress, through lowering cortisol. It can be as simple as walking, and it will give you some time away, a break from your daily grind to reset your mind and body.
Helping others
Think of one thing that you can do right now that can help bring a smile to someone else or help make their life a little easier. Helping others such as those in are in a situation worse than yours could help you reframe stressful thoughts.
It could be as simple as sending a text message to a friend with thanks for their friendship, showing your appreciation, or sending a small gift to someone you know is having a hard time, or making a donation to a charity.
Have a bath
A warm bath itself is very relaxing, however you can experience further benefits by adding Epsom salts to the bath. Epsom salts contain magnesium and sulfate, and well known for its use in relaxing and relieving sore muscles.Meditation
Meditation can help bring you to a state of relaxation through taking some time out for yourself to be still, for your body and mind to take a well-deserved rest from external distractions and demands. As the American Psychological Association states, meditation is training your attention to achieve a mental state of calm concentration and positive emotions.
Mindfulness is one of the most popular meditation techniques, which involves tuning attention into the present, then observing any feelings and sensations without judgment and letting them go. There is no reacting to the feelings or thoughts.
Researchers reviewed more than 200 studies of mindfulness among healthy people and found mindfulness-based therapy was especially effective for reducing stress and other health conditions.
It can be as simple as closing your eyes and breathing deeply and slowly for 5 or 10 minutes, however much time you can spare.
Focus on slow, deep breaths
The box breathing or square breathing technique is an easy tool to have and use anytime to help you slow down your breathing when you may be feeling stressed. Sitting or lying in a comfortable position, Breathe in for four seconds, then hold for four seconds. Breathe out for four seconds, then hold for four seconds. Repeat this three or four timesYoga or stretching
There are strong elements of mindfulness in yoga. The very act of stretching involves lengthening of the body and muscles, enables someone to become more present and induces slowdown of breath. There are many free classes online and many classes include a portion of meditation at the start or end of the class or both.Cup of tea
Sitting down to have a cup of tea can help you to slow down, not just mentally but physically. The very act of stopping to prepare the tea and the tea making process can aid in a gentle slowing down of the mind and body. A cup of tea can provide feelings of warmth and cosiness, hydrate you and there are some teas that have calming properties, perfect for taming stress you may have.
The best calm teas include chamomile, lavender.
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