Yoga is a great exercise to aid relaxation and putting you in the mood for a sound sleep [GETTY]From time to time everyone suffers from feelings of stress which can lead to unpleasant physical symptoms and thought patterns. For a certain proportion of people stress can be a recurrent feature in their life, even a daily ordeal.
High levels of stress can make people feel completely incapacitated whether in their personal lives or at work. And the longer it goes on the harder it can be to overcome.
However there are many things you can try to help reduce your stress levels.
You just need to understand what has caused it and have the right methods at your fingertips to improve the situation.
DON'T PUT THINGS OFF
Everyone goes through stages when they never seem to get anything done.
While this is completely normal, prolonged periods of procrastination can be particularly unhelpful if you’re trying to minimise stress.
The more you put things off, the more tasks will accumulate and before you know it there will be a whole heap of things waiting to be done.
A vicious circle can develop leading you to procrastinate further because even the smallest tasks start to become overwhelming.
Stress less: Identify the tasks you’re likely to put off and make it your priority to do them first. Completing your least favourite job will motivate you to start the next one and each subsequent task will become easier as your sense of achievement grows.
While you are working remove any distractions so you can concentrate on the job in hand.
For example turn off your mobile phone or tell people you are busy and can’t speak to them.
BE ASSERTIVE
Saying “no” to someone, be it a friend, family member or colleague, can be difficult. So can standing your ground against someone who is being aggressive or hostile towards you.
If you deal with this sort of situation by saying nothing or by becoming angry this may lead to feelings of stress or loss of confidence in your ability to handle challenging situations.
Stress less: Being assertive is not the same as being aggressive or rude.
It means communicating your feelings and opinions in a clear but non-confrontational way.
Be direct and honest when you are telling someone what you want or need. Use “I” statements such as “I respect your opinion but I feel uncomfortable with your view on this”.
It is important to accept and respect other people’s opinions and rights. That way you can expect them to do the same for you.
Try to maintain confident body language so keep your back straight and use eye contact while making clear and concise statements.
SORT OUT YOUR SLEEP
The amount of sleep each of us needs is different but the normal range for adults is between six and 10 hours a night.
It is very common for people to have problems sleeping and this can often be triggered by stress.
The trouble is not only that stress can cause sleep difficulties but that sleep problems can also amplify stress.
For example you may notice you worry more about sleep if you are finding it difficult to nod off and the worrying in turn may prevent you from sleeping.
Disrupted slumber can have a negative impact on the way you think, feel and act so it is important to maintain healthy sleep patterns as much as possible.
Stress less: Keep a regular routine of going to bed at the same time and try some relaxing activities before bedtime. Wind down for a couple of hours by listening to relaxing music, doing yoga or meditation or reading a book.
Avoid TV and computers as the overly-bright light can wake you up. Don’t eat just before bedtime as digesting will stop your body from relaxing.
Make sure your bedroom is the right temperature and is quiet and dark when you go to sleep.
If you don’t fall asleep after 15 minutes try getting up and doing something relaxing for a short while before you try to sleep again. You may need to do this a couple of times before you drop off.
Getting enough good quality sleep will do wonders for lowering stress levels [GETTY]Disrupted slumber can have a negative impact on the way you think, feel and act so it is important to maintain healthy sleep patterns as much as possible
GET MOVING
Doing regular exercise will help get rid of tension and banish stress.
Exercise has a positive effect on your mood, stimulating feel-good chemicals in the body which will leave you feeling happier and more relaxed.
It is also great for your health as it will help reduce your weight and boost energy levels.
It can also help you to fall asleep more easily and sleep more deeply.
Stress less: Exercising to reduce stress doesn’t mean you have to spend all day at the gym.
Try going for a brisk stroll or simply walking up and down the stairs instead of taking the lift or escalator at work.
If you enjoy a more strenuous workout then consider taking a dance or aerobic class.
If this doesn’t appeal find a hobby that involves exercise such as golf or tennis.
Think about the time of day or which day in the week would be easiest for you to begin exercising and make a plan to start.
LEARN TO RELAX
Relaxation skills are a vital part of treating stress because they help you to manage the physical symptoms.
They will help you gain a sense of control over your unpleasant sensations and thoughts and help you feel more confident in difficult situations.
Stress less: Deep breathing releases tension in your body and relaxes you. In fact it is impossible to feel stressed while you are concentrating on your breathing.
Take gentle, even breaths which fill your lungs completely and exhale slowly.
At first it may feel as if your breathing is unnaturally slow but this is a normal reaction and will improve as you practise.
Extracted by Mernie Gilmore from Overcoming Stress by Professor Robert Bor, Dr Carina Eriksen and Dr Sara Chaudry (Sheldon Press, £8.99) available on amazon.co.uk
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