10 WAYS TO KEEP YOUR MIND HEALTHY
The body’s response to challenges and exceeding responsibilities is referred to as stress. Although stress is often perceived as negative, if dealt in a proper way, stress can be positive as well. Everyone is subject to stress, which may be due to different reasons ranging from minor daily issues or major issues such as workplace problems, problems in the family, etc. Stress has both physical and mental effects; the physical effects include increased heart rate and blood pressure, and the mental effects include emotions such as fear and rage. Stress has an important function in our lives: it allows us to react promptly to threats and avert harm. However, long-term stress, on the other hand, can cause mental health issues (such as anxiety and depression) as well as physical health issues. An increase in stress levels leads to interference with the ability of a person to deal with physical illness. Stress at the workplace has become a common phenomenon. In the race towards excelling in our careers, we often put our mental health on the line.
While it is not possible to avoid stress in itself, keeping our minds calm and sharp through these stressful work situations can ensure that the effects of stress remain positive and do not affect our health in the long run. If managed well, stress at work can lead to an increased drive to complete the work, better creativity, time management and can boost brainpower.
Here are 10 ways to keep your mind healthy through stressful work situations -
1. Eat and drink well.
Through stressful situations, it is vital to maintain a healthy, balanced diet. Stress and eating are closely related. Most people tend to resort to alcohol, excessive eating or caffeine when they are stressed. These may seem to help in the moment, but they actually augment the stress and leave long-term impacts. Instead, consuming healthy food and drinking enough water can combat stress. Incorporate adequate fruits and vegetables in your diet.
2. Exercise regularly.
Exercise has been proved to be a strong stress reliever in addition to its physical health advantages. Set attainable goals for yourself and choose non-competitive exercises, like yoga. Endorphins — natural chemicals that help you feel better and keep a good outlook have been found to be released during exercise.
3. Laughter
Endorphins which improve mood and bring down stress levels are released by laughter. Your neurological system is tricked into thinking you are happy when you laugh. This can be easily achieved by watching a funny movie or funny videos.
4. Avoid tobacco and nicotine products.
Nicotine users frequently refer to it as a stress reliever. However, in reality, it causes the body to become more stressed by raising physical arousal and decreasing blood flow and respiration. Therefore, tobacco and nicotine products must be avoided.
5. Practice relaxation techniques.
Keep aside a part of each day to relax and meditate. This protects the body from the harmful effects of stress. This can include deep breathing, imagery, muscle relaxation and meditation. These days, there are numerous apps and videos online to guide you through the process of meditation. These can be used according to your requirements.
6. Sleep better
Lack of sleep is a major cause of stress. Sleep deprivation is also an effect of stress. Sleeping properly can aid in stress relief. Make sure you get at least 7 to 8 hours of sleep everyday.
7. Reduce the causes of stress.
The primary reason behind stress is the excess of demands and the lack of time to fulfill these demands. These demands are most often chosen by us ourselves. It is thus essential to prioritise our demands, practice time-management, reaching out for help when necessary and keeping time aside for self-care as well. You should also remember that it is okay to say no to demands that would take a toll on your mental health, or those that you feel that you will not have the time and energy for.
8. Listen to music
Take a pause and listen to calming music if you’re feeling overwhelmed by a difficult situation. Playing soothing music has a calming impact on the brain and body, lowers blood pressure, and lowers cortisol, a stress hormone.
9. Set realistic goals and expectations.
It is important to understand that it may not be possible to be successful at everything all the time. Put in your best, but also learn to accept that some things are out of your control and failure is a part of life.
10. Talk to a friend or a Mental Health Professional
Stress can be alleviated by something as simple as calling a friend and talking about what is on your mind. It releases the pent up negative energy in your mind. Maintaining good relationships is an essential part of a healthy lifestyle. Sometimes a few reassuring words can put things in perspective. If talking to a friend is not an option, you can also talk to yourself and calm yourself down. If the stress gets too much to handle, seek professional help immediately to ensure that the stress does not affect you in the long run.
Examine your values and make them a part of your daily life. No matter how hectic your life is, the more your actions mirror your values, the better you will feel. Remind yourself of your strengths when you’re feeling overwhelmed and maintain a good sense of self-esteem. Therefore, using these tips can help convert the effects of your stress into a positive manner.
