It can be very difficult to remain calm, centred, and happy in today’s busy world.

Most people have various challenges affecting their daily lives, ranging from problems at work through to family conflict and money problems.

These day-to-day issues can eventually lead to stress, which can have a negative impact on your physical and mental health.

Fortunately, there are some simply lifestyle changes that you can make to deal with any day-to-day stress you experience.

This article will identify some of the health risks associated with stress then share 4 of the best techniques for dealing with stress.

What is day-to-day stress?

Day-to-day stress refers to regular everyday events that trigger a stress response.

These events include common problems issues like getting stuck in traffic, struggling to meet a tight deadline at work or having a minor disagreement with a family member.

Although they are relatively minor events, your brain may perceive each one as a major threat.

It will then release stress hormones that trigger a variety of physiological and psychological changes.

The stress hormones that are released include adrenaline, cortisol, epinephrine, and noradrenaline.

They are designed to put the body into a heightened state of alertness — so you are ready to fight the perceived threat or to run away.

This is the so-called “fight or flight” response.

Some of the physical changes you will experience while in a stressed state include faster reaction time, rapid breathing, tense muscles, large amount of glucose being added to the blood stream for energy, faster heart rate, higher blood pressure, and changes to your brain patterns.

Certain bodily functions will also be deprioritised when you are stressed.

While having your body respond in this way in the face of a legitimately dangerous situation is useful, it becomes a problem if you experience stress response regularly as a result of day-to-day problems like being late for an appointment.

Persistent stress can eventually lead to weight gain, mood changes, problems sleeping, headaches, problems focusing, high blood pressure, anxiety, and an increased risk of chronic illnesses like diabetes.

Fortunately there are lifestyle changes you can make to limit the occurrence of day-to-day stress and the impact it has on your life.

Dealing with day-to-day stress

#1 — Exercise daily

Regular exercise has been proven to reduce day-to-day stress.

Exercise reduces stress by causing the release of hormones called endorphins.

Endorphins are mild analgesics that reduce the amount of pain you experience during exercise.

Endorphins will also inhibit the production of certain stress hormones and give your body a pleasurable sensation that negates some of the symptoms of stress.

Researchers have also found that exercise will mediate the release of glucagon that occurs during the stress response.

This will reduce the risk of long term health conditions associated with stress, like weight gain and diabetes.

Another benefit of exercise is that it takes your mind off of the daily events which may have caused your stress and any resulting anxiety.

It is difficult to obsess about a stressful event from earlier in the day if you are jogging, cycling, or performing another form of medium to high intensity exercise.

#2 — Eat well and get plenty of sleep

Many people respond to day-to-day stress in unhealthy ways.

They will turn to alcohol, drugs or comfort food to distract their mind and body from the stress response.

A better way to handle stress is to do the opposite, avoiding drugs, alcohol, caffeine and unhealthy food.

Eat more nutritious foods that are high in valuable vitamins and minerals.

This will mitigate the symptoms associated with stress like high blood pressure, high blood glucose, and over-active neurotransmitters.

Eating a healthy diet will ensure that you can replenish any vitamins that have been depleted by the stress response.

Concentrate on eating plenty of fruits, vegetables, legumes, whole grains, Omega-3 fatty acids, nuts, oily fish, and lean meat.

Some of the best foods for mitigating stress include avocado, asparagus, blueberries, almonds, oranges, salmon, spinach, turkey, oatmeal, red peppers, dark chocolate, and tea.

Getting enough sleep is just as important as diet.

That’s because the human body uses the time you spend sleeping to balance hormone levels, remove waste from the body, and moderate production of brain chemicals.

Get at least 8 hours of sleep per night.

You will be amazed by how much this one change can reduce your stress levels.

#3 — Meditate

Meditation has been proven to reduce anxiety and stress levels.

It works by clearing the mind of the repetitive or negative thoughts that cause stress.

Most forms of meditation also focus on deep breathing, which can useful for bringing yourself out of a stressed state.

Researchers have found that regular meditation results in lower levels of stress hormones and reduced anxiety levels.

Meditation can also have positive effects on your mood, attention span, substance use, eating habits, sleep, and weight.

#4 — Change how you respond to potentially stressful events

Many events that trigger a stress response only do so because of the way you react to the event.

If you are stuck in traffic, immediately responding with anger and anxiety will increase the risk of a full blown stress response occurring in your body.

Instead of going into a full blown rage, causing your body to release stress hormones, take a breath and think about the situation calmly.

You could actually use the time in the traffic jam to do something useful like brainstorming solutions to other problems, listening to an audiobook, or practising some deep breathing.

Look for clever ways to reframe stressful situations whenever possible.

I hope you enjoyed reading 4 Ways To Deal With Day-To-Day Stress.

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