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V
verywellmind.com
article
https://www.verywellmind.com/tips-to-reduce-stress-3145195
If you're trying to squeeze 20 hours' worth of work into 16 hours, you're going to feel stressed. Reducing your workload could be key to helping you get through the day feeling better.
That could mean stepping away from a committee you joined or hiring someone to complete some of your household chores for you,
Honing your time management skills can allow you to minimize the stressors that you experience and better manage the ones you can't avoid. [...] Some stress relief strategies work fast (deep breathing), while others take time to be effective (eating a healthy diet). A number of helpful techniques, such as deep breathing and meditation, are fast-acting tools that you can do anywhere, anytime.
Whether you're about to be interviewed for a job or you're feeling overwhelmed by your child's behavior at the playground, it's important to have some stress reduction tools that can lower your stress right now.
The best short-term strategies: [...] ### Problem-Focused Coping Stress Relief
Most stress relievers focus on changing your emotions. But sometimes, you won't necessarily get relief until you change the environment.
This is referred to as problem-focused coping (as opposed to emotion-focused coping). Problem-focused coping involves taking steps to remove the stressor from your life (as opposed to changing how you feel about the stressor).
## 16. Reassess Your To-Do Lists
H
helpguide.org
article
https://www.helpguide.org/mental-health/stress/stress-management
Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.
Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result. [...] Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
Avoid hot-button topics. If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion. [...] Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.
Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.
H
healthpartners.com
article
https://www.healthpartners.com/blog/tips-for-reducing-stress-at-home
It can be helpful to bucket your tasks and set a schedule for what needs to be done daily, weekly, monthly and yearly. For example:
Creating a calm, happy environment is a start. But how you spend your time can reduce home stress even more. [...] Of course, it’s easy to stop seeing things that are right in front of you. So, when you’re feeling stress at home, be mindful of the items around you and seek out the ones that bring you joy.
### 3. Use essential oils for your home and self-care
Smells matter! For example, fresh-baked cookies can remind you of good times with your family – plus they can cover up any funky smells like your son’s super-stinky socks. [...] Regular cleaning is important to remove germs in your home, and decrease the chance that someone gets a cold or flu. You can make it easy by keeping disinfecting wipes in the germiest areas of your house – such as the kitchen and bathroom.
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uchicagomedicineadventhealth.org
article
https://www.uchicagomedicineadventhealth.org/blog/tips-handling-stress-work-h…
Your home’s physical surroundings are closely tied to your peace — and can add to your stress. Try decluttering and keeping essential things. A clean home creates space for new memories to be made and a sense of calm to flourish. Find ways to integrate calming materials and textures, plants and cool, calming colors in your home — all of which aid in creating a sense of peace.
Make Time for Fun [...] Open the doorways of communication in your relationships and ask your partner, friends or family for help when you need it. And don’t forget to ask them how you can help them as well. Maybe the pile of dishes in the sink doesn’t bother you, but it may feel like an impossible, overwhelming task to your partner. Offer to help wash and put them away. [...] Find a place in your home that allows you to clear your mind and relax. Taking a few moments of personal time to declutter your mind and slow your spirit is not selfish and allows you to refuel your tank so you can better care for your family.
Infuse Your Home With Calm
C
colorado.edu
research
https://www.colorado.edu/law/25-quick-ways-reduce-stress
8. Rub Your Feet Over a Golf Ball
You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.
9. Close Your Eyes
Take a quick break from a busy office or a chaotic household by just lowering your eyelids. It’s an easy way to regain calm and focus. [...] 12. Be Alone
Five minutes of alone time can help you collect your thoughts and clear your head.
13. Get Organized
Clutter could be contributing to your stress. Take a few minutes to reorganize your desk (or table, or wherever you are), leaving just what you need on top. [...] 5. Give Yourself a Hand Massage
When there’s no professional masseuse in sight, try DIYing a hand massage for instant relaxation that calms a pounding heart. Hands in general can carry a lot of tension. Apply some lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck, and scalp.
W
webmd.com
article
https://www.webmd.com/balance/stress-management/stress-management
Antioxidants may help too. They protect your cells against damage that chronic stress can cause. You can find them in a huge variety of foods like beans, fruits, berries, vegetables, and spices such as ginger.
Stick to a healthy diet with a few simple tips. Make a shopping list. Carry healthy snacks with you when you leave the house. Stay away from processed foods, and try not to eat mindlessly. [...] Better sleep habits can help. This includes both your daily routine and the way you set up your bedroom. Habits that may help include:
The role of your bedroom in good sleep hygiene also is important. In general, your room should be dark, quiet, and cool. Your bed also plays an important role. Your mattress should provide support, space and most of all, comfort.
### Relaxation techniques [...] Deep breathing. When you practice deep breathing, you turn on your body’s natural ability to relax. This creates a state of deep rest that can change how your body responds to stress. It sends more oxygen to your brain and calms the part of your nervous system that handles your ability to relax.
N
nhs.uk
article
https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-t…
If you do not have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone cross the road or going on a coffee run for colleagues.
### Work smarter, not harder
Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference.
Leave the least important tasks to last. Accept that you will not have time for everything.
### Try to be positive
Look for the positives in life and things you're grateful for. [...] Many of us work long hours, meaning we often do not spend enough time doing things we really enjoy.
It's important to take some time for socialising, relaxation or exercise.
You could try setting aside a couple of nights a week for some quality "me time" away from work.
### Challenge yourself
Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress. [...] It can also make you want to do things and be active.
### Avoid unhealthy habits
Do not rely on alcohol, smoking and caffeine as your ways of coping.
They might provide temporary relief, but in the long term, these crutches will not solve your problems. They'll just create new ones.
It's best to tackle the cause of your stress.
### Help other people
If you can help others, through activities such as volunteering or community work, it may help you to become more resilient.
M
mayoclinic.org
article
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stres…
Got more time? Try volunteering for a charity and help yourself while helping others.
## Assert yourself
You might want to do it all, but you can't, at least not without paying a price. Learning to say no or being willing to delegate can help you manage your to-do list and your stress. Healthy boundaries are important in a wellness journey. Everyone has physical and emotional limits. [...] Physical activity can pump up your feel-good endorphins and other natural neural chemicals that boost your sense of well-being. Exercise also can refocus your mind on your body's movements. This refocus can improve your mood and help the day's irritations fade away. So go on a walk, take a jog, work in your garden, clean your house, bike, swim, weight train, vacuum or do anything else that gets you active.
## Eat a healthy diet [...] ## Keep a journal
Writing down your thoughts and feelings can be a good release for otherwise pent-up feelings. Don't think about what to write — let it happen. Write anything that comes to mind. No one else needs to read it. So don't aim for perfect grammar or spelling.
Let your thoughts flow on paper, or on the computer screen. Once you're done, you can toss out what you wrote or save it to think about later.
## Get musical and be creative