Stress

Foods that help reduce stress

Busy lifestyles, lack of time and pressure at work can all lead to unwanted stress. Being stressed and under time pressure often means that we make unhealthy food choices, which in turn can increase our stress levels.

Although diet is unlikely to completely alleviate your stress, making healthy choices and eating specific foods may help to reduce your stress levels significantly.

The following foods and drinks are thought to help reduce stress.

Tea

Black tea is thought to be beneficial in recovering from the stresses in our everyday lives. A study done at the University College London suggested that those who drank tea recovered from stress faster than those who drank a placebo drink.

The tea drinkers, who consumed four cups per day, where also found to have lower levels of the stress hormone cortisol in their bodies after a stressful event than the placebo group.

Although the study suggests a beneficial effect, it did not show which component of tea was responsible for this effect and further research is required in this area.

Complex carbs

Carbohydrate based foods stimulate the release of the hormone serotonin, which helps us to relax. However, whilst simple carbohydrates such as sugar and very refined grains cause a short burst of release, complex carbs can cause a more sustained release over a long time period due to their slower digestion speed.

Whole grain bread, cereals and pasta make excellent choices, as do oats.

Warm milk

Although it may seem like an old wives tale, a glass of warm milk before bed may help you to de-stress, unwind and relax for a good night’s sleep.

Calcium has been found to help to reduce anxiety and prevent mood swings and consuming foods that contain carbohydrates before bed is thought to increase the release of serotonin, the hormone that helps you to relax, meaning this could be a great way to unwind and sleep well.

Oranges

Vitamin C found in oranges and other fruit and vegetables is thought to be beneficial in controlling the level of stress hormones in the body and may also be beneficial for lowering blood pressure. It also has the added benefit of strengthening the immune system, which can be important as people under a lot of stress tend to be more susceptible to illness.

Spinach

Spinach and other green leafy vegetables are great sources of magnesium, of which a deficiency can exacerbate symptoms of stress.

Oily Fish

Oily fish such as mackerel, salmon and sardines are all rich in omega-3 fatty acids that are thought to have numerous beneficial effects for the body, including controlling levels of stress hormones.

Not only this but they may protect against mood disorders and are thought to protect against heart disease. For best results, consume oily fish at least twice a week, but if you are unable to do this, fish oil supplements may be of benefit.

Avocados

Stress is a common cause of high blood pressure and consuming sufficient amounts of magnesium is a good way to combat this symptom. Avocados are rich in this nutrient and also contain healthy fats that can protect the body against the effects of stress.

Bananas are also a good source of magnesium and make a good bedtime snack due to their high carbohydrate content, which may also help with relaxation.

Almonds and Pistachios

Nuts and seeds are great sources of healthy fats, which are thought to protect against inflammation, lower cholesterol levels and possibly protect against negative effects of stress in the body.

Pistachios and almonds are particularly rich in nutrients, with almonds containing helpful immune boosting vitamin E and B vitamins that can protect against stress.

Other ways to reduce stress

Exercise: Working out is a great way to release tension and stimulate feel good chemicals called endorphins in the body. Be careful not to exercise too close to bedtime however, as this may prevent you from sleeping well. (see also: Benefits of exercise)
Take time to unwind: If you are stressed it is important to take time to relax and do something that takes your mind off the cause of the stress. This could be anything from dinner and a chat with good friends, to a long hot bath, to a high paced workout.
Tackle the cause of the stress: Doing things to relax and reduce short term stress is all very well, but in the long term it is important to look at why you are stressed and what you can do to fix this. Living in a stressed state is not good for your health and can lead to burn out, so take a good look at your life and identify where changes need to be made for your own wellbeing.

Get rid of stress in just 5 minutes!

The causes of stress are a lot, as are the multiple ways to deal with it. While some usually use a “tool” against stress, experts tend to agree that the most effective way to fight stress is to deal with it from different directions.

It is very useful to be able to immediately implement two – three different strategies against stress, in order to help your body relax, get rid of the dysfunctional thoughts and generally to protect yourself from the negative effects of chronic stress.

Here are some strategies against stress, which by the time you learn to execute them correctly they help you get rid of it in just 5 minutes!

Breaths

They can be made quickly and directly by anyone, and generally requires little time for learning. Additionally, they can be used in combination with other strategies against stress (e.g. meditation).

Progressive Muscle Relaxation

This is a technique that after some practice, it allows you to relax all the muscles of your body and eliminate every trace of tension from stress. Seems particularly useful for people with sleeping difficulties, and can be applied to a mental level as well, in order to use at any time and in any place.

Meditation

The use of meditation is gaining more and more ground for the treatment of stress. Systematically practising meditation, – at least twice a day, every day – helps to strengthen the body against future stressors.

Aromatherapy

Though research on the beneficial effects of aromatherapy is limited, early findings show that it can lead to increased satisfaction of the individual, but also to reduce the levels of cortisol – the “stress hormone” – in the body. Especially lavender, seems to reduce weeping in infants and to facilitate sleep in both children and adults. Indeed, aromatherapy combined with a body massage, acts effectively against stress and physical tension.

Physical Activity

This is an excellent technique to fight stress, while offering many other health benefits. More specifically, it helps by offering distraction from negative thoughts, and with the release of endorphins helps in reducing the sense of melancholy and frustration.

Laughter

Pamper yourself several moments of laughter, because it does not only lowers the levels of stress, but also contributes to the overall health of the body. Also, laughter and humor bring people closer and it is known that the existence of social support network helps to reduce stress. See also: the importance of laughter in our life

20 Simple Ways to Efficiently Control Daily Stress

“Stress is bad for your health”, this is what health specialists are saying all the time; however most of us don’t listen to them because we don’t have the time! Acknowledge it, control it and turn it into creativity.

The word stress comes from the Latin word stringere, meaning tighten. This word was used to describe hardship, pain or discomfort. Nowadays, it is one of the biggest and most common problems of modern society.

It exists in everyone’s life, to a smaller or bigger extent, from the high school pupil, the student, to the middle aged and the pensioner.

1. Change your lifestyle and utilize your options

You get to determine how much time you are willing to devote to work, family, and partner. Instead of staying up late to work, arrange to go to work earlier 2 days a week.

This way not only do you work more efficiently, since in the morning your body is more productive, but also you will be able to “steal” a few hours in order either to rest or do things that please you.

2. Change the way you think

“There’s no way I’m going to meet the deadline”, “What will become of all these unpaid bills?” are some of your most common thoughts. Replace these thoughts with others more pleasant and optimistic.

Try to focus on the positive things of every situation. Don’t blame yourself for everything that is happening, i.e. “I didn’t perform well in this project”. Find your mistakes and say “I will do better next time”. So, you will realize that small problems are not actually problems at all.

3. Get organized!

What you need is organization. Write down the things you have to do and how much time you need to dedicate and evaluate them starting from the most urgent.

This way, you will have a plan, which will make it easier for you. Remember that it won’t hurt turning down some of the work you are being assigned.

4. Don’t get mad with things you can’t control

Why getting angry because you will have to wait in line or because there’s traffic? This isn’t something you or anyone else around you is responsible for. Take some deep breaths, calm down and think that those around you are in the same situation too.

Consider it as an opportunity to relax in the quietness of your car or to chat with people around you about pleasant things (!) and you will find yourself relaxing.

5. Listen to what people are saying to you

How many times people around you are talking to you but you are thinking about your own problems and just nod? Consider that you might be missing on important information, precious relaxing moments or just a friend.

Family and friends surely love us, but they don’t tolerate indifference too much. Listen to what people are saying to you and don’t think that only you have important things to say or do. See also: How to become a better active listener

6. Be less competitive

Competition is considered healthy when it urges us to become better. However, when we “will stop at nothing” in order to accomplish our goals, then we have lost the joy of the game because certainly there will be someone stronger to beat us.

Pay attention to the journey of any given situation and evaluate the benefits you will gain from it either win or lose.

7. Slow down

Life in the city is fast, but we set the pace not the city. Let others hurry to catch up and you follow up more slowly. Set your priorities and evaluate.

A pleasant and relaxing evening with your friends or children will give you a boost in order to cope better with the things you have to do in the morning.

8. Listen to music

The relaxing qualities of music have been scientifically proven. When you come back home don’t turn on the TV right away. Give yourself some time to clear your head by listening to your favorite music for 10-15 minutes.

9. Leave your watch at home

It makes perfect sense to get stressed when your eyes are on the watch all the time. Leave it at home for a day and don’t look at the time at all.

You will see that the day will pass faster and definitely more creatively, since without the stress of time running out you will be more efficient at what you’re doing.

10. Find a hobby that relaxes you

Do you like painting? Cooking? Knitting? Whatever it is that helps you get your mind off of things, don’t hesitate to do it.

Either with company or alone it will offer you complete relaxation and it will help you get rid of all your stress and worries.

11. Play with your kids

You may not spend so much time with your children but make sure that the time you spend together is quality and creative time. When you come back from the office play a board game with them or help them study.

It will relax you and you will feel their love as well. See also: How to become a better father

12. Apply some relaxation techniques

If you are not comfortable with doing yoga or meditation, follow these basic relaxation techniques.

Find a quiet place and sit comfortably. Make sure you are not going to be interrupted by anyone, start taking deep breaths and clear your mind completely. Focus on your breathing and on the muscle tension in your body.

13. Take up some kind of exercise that excites you

It is scientifically proven that exercise cheers us up. However, at the same time it helps us maintain our body in good physical condition and our weight on regular levels.

So dash to the gym, dance schools, parks or even to the countryside and do the sports that really fascinate you.

14. Change your diet

Enrich your daily diet with foods from all nutrition groups, with fruit and vegetables, many fibers and cereal, and many small meals. A balanced diet offers us a balanced spirit. (Best fruits and vegetables for a healthy body)

15. Quit smoking

Smoking is stimulating to the nervous system. So, it is better not smoke especially when you want to relax. Besides that it is considered responsible for many diseases.

16. Sleep sensibly

A good night’s sleep can help us cope with a difficult day. Go to bed at a sensible time and before you fall asleep make a list prioritizing the things you have to do the next day.

Then read a book, listen to some music or do whatever relaxes you and you will enjoy a stress free sleep.

17. No coffee

Beverages that contain caffeine like coffee, soft drinks are the worst thing to drink at night because they are stimulants.

If you really need to drink something at night prefer a freshly squeezed juice or water, since coffee will only cause you to have trouble sleeping.

18. Follow an alternative treatment

Because stress is the result of psychological factors, it is very likely to manage to control it or even fight it by following an alternative treatment such as acupuncture, reflexology, homoeopathy or yoga.

19. Relax using herbs from nature

There are plenty of beverages that you can drink during the day or just before going to sleep in order to relax. Such can be louisa, valerian, lavender, common lime and even oat.

20. Laugh

Laughter is the best anti-depressant. When we laugh, the levels of immunoglobulin in the blood increase strengthening this way our immune system.

So keep the sense of humor in your life and deal with the difficulties and the setbacks with laughter and give to yourself health and longevity.

11 most common causes of stress

People are always under pressure. They are always on the run, drive nervously, smoking and drinking frantically and quarreling with each other. This is the image of the modern society, a society constantly under stress.

Stress, according to scientists, is the scourge of our times. For this reason, the American Journal Whole Living presented a study with the 11 most common causes of stress (worldwide). It’s more than certain that some of these reasons (if not all) apply to your case as well.

Most common causes of stress

1. Economic Factors: Money and economic problems are always on people’s mind. Along with the global economic crisis, you have to deal with your own personal crisis. The cost of living, pending loans and the general economic uncertainty are the most common causes of stress of people worldwide.

2. Work overload and stress: In the age of modern technology with laptops, tablets and Internet everywhere, work obligations never end. You could be relaxing in an exotic beach but you have to send an email. If you don’t, one of your competitors will and you lose the customer. Free time is shrinking and people are spending less and less time for themselves and those they love. (see also: 16 tips for better time management)

3. Job satisfaction: In a time of economic and employment crisis, you do not have the luxury of choice. Unemployment is rising and although you do not like your work, you are bored and have no interest, you cannot quit.

4. Personal relationships: Human relationships are difficult and tensions of everyday life are causing disagreements and fights. Family finances, sexual problems, lack of time for your spouse and children generate stress and you are not in a position to find solutions.

5. Family care: Taking care of your family is a big responsibility. Whether they are young children or elderly, they need close monitoring. You should not forget the medication of the grandparents, children have to go to school and prepare for the exams. These are just some examples of daily obligations that do not allow time for relaxation. Not only that but this continuous stress is also causing problems with your sleep and you end up in an endless vicious circle.

6. Pressure for vacations: To prepare an entire family for holidays, and not leave behind unfinished tasks or to prepare family gatherings (birthday parties for children) seems like a mountain. The period of preparation is more stressful than relaxing and festive.

7. You never say No: You are afraid to say NO. Whether it’s for personal, family or work responsibilities you cannot refuse an assigned task for a job that has to be made. Wrong! You try to satisfy all others, while not leaving any time to yourself. The obligations you undertake are beyond what you can handle and this creates more stress. (see also: How to become more productive)

8. Lack of quality time: You have no time to see your friends and your loved ones. You do not have any free time for yourself not mention any quality time to do things that you like. The absences of these actions minimize your chances of escaping from stress and tension.

9. Obsessed with perfection: You want to do everything perfect. Making mistakes is your worst fear and this creates more stress. This obsession with perfection, does not leave you time to think about other things other than your targets and you end up losing yourself.

10. Lack of interest: You begin a new task and get bored. You set a new goal but quit in the middle. You have no passion or motivation to do anything. This gives you disappointment and pushes you into despair. You lose your appetite and sleep and this worsens the situation. (see also: how to manage stress at work)

11. Disorder and confusion: When everything is disorganized, nothing runs smoothly. The house is messy, the office is bombed and the feeling that everything is choking you becomes more intense. Disorder has the magical ability to hold us back and remind us of the past. Even if you want to escape from this situation your environment does not give you any hope.

No more stress at work! A guide for the working woman

The lifestyle of the modern woman creates the necessary conditions for the development of chronic stress. Apart from the increased volume of daily commitments both at home and at work, women are more vulnerable to stress and other negative psychological states.

It is a fact that physical fatigue and burnout from the pressing daily activities have fewer adverse effects on their health and relationships than the stress transferred home from work.

Stress can be the cause of an unhappy marital life. Work stress carried home can negatively influence marital relationships. High levels of chronic workplace stress generate tension and disagreements between the couple which eventually can lead to divorce.

These findings should be taken very seriously by both men and women. It is more than necessary to understand what causes stress at work, how to manage it effectively and also how to minimize the impact on their own behavior and effects on the people in their surroundings.

Working women from their side should not surrender to chronic stress with all its negative consequences and neither should quit their job believing that they cannot handle stress.

There are several things that a woman can do to manage workplace stress and enjoy a better quality life:

1. Set priorities

This is a key aspect of the strategy for dealing with stress. What should be done first? What is the most important in relation to home and work? Do not underestimate the effectiveness of setting priorities. Always have a list of what is most important to do first and allocate your time and energy accordingly. The classification of priorities to ‘high’ and ‘low’ allows you to work more efficiently and relieve you from pressure and stress.

2. Explore new things

Are there any opportunities to learn new things that will enable you to develop new skills? Consider whether further education could open you new horizons to work in a new department (or company) that suits you better. Also examine whether you can build better time management skills so that you do your work more efficiently saving time and energy.

3. Talk about your problem

Do you feel that you are left alone when under pressure? Talk to others about your problem. Maybe some of your colleagues had similar problems, talk to them, exchange ideas and learn from their experiences.

If you feel that you are overloaded by duties or obligations, tell your boss with a calm and friendly way, giving reliable arguments.

4. Learn where to go for your complaints

In many organizations there are people in the HR department to accept and examine complaints. You can talk to them without fear or shame and ask them to help you out. There is the chance to be given good suggestions to address your problems.

5. Approach your problems with a ‘different eye’

Sometimes when you have problems you cannot solve, it’s better to take a break, relax and try to approach things from a different perspective. Try to see things with a different lens and use your judgment to suggest solutions. What would you tell a friend that had the same problem? Maybe that advice is applicable for you as well. This method removes stress and allows you to better handle situations arising from work.

6. Spend time with family and friends

Engage into activities and hobbies that give you more pleasure and energy. Ensure that you’re feeding your spiritual, mental and emotional world. Spending quality time with friends and family can help you effectively tackle difficulties and manage daily stress.

7. Keep your office organized

Your office and any other area you use at work must be neat, clean and organized. When it is messy, dusty, overcrowded and disorganized it can create bad mood causing loss of time with inefficiency and increase stress.

8. Rewards

When you complete a job you did well, do not forget to reward yourself with something you like. You need to keep your motivation levels high and always have clear goals on what you want to achieve. Your desire to meet your targets is what will help you going in difficult situations.

9. A healthy lifestyle is always the best cure for stress

Remember that a healthy lifestyle with plenty of sleep, regular exercise, healthy eating, happiness and relaxation will protect you from the deleterious stress.

If, despite your efforts, you feel that there you cannot manage stress, do not be afraid to seek help from experts. Your doctor or psychologist can give you advice and guidance to get through the difficult situations.

Unfortunately stress is part of our life and for the working woman the effects of stress are more visible. Instead of considering stress as your enemy take the effort to make it your ally for a better quality life.

12 Quick ways to manage stress at work

Stress is a term that causes anxiety and it is usually connected with nervous tension and fatigue. The workplace is one of the major contributors of stress for all people. Despite the reasons that can cause stress, there are quick and easy ways to manage stress at work and become more productive. This article outlines 12 methods you can follow to manage and relief your self from stress those difficult days at work.

12 Ways to manage stress at work

1. Give up your coffee

Coffee flows in your blood, this is the problem. The caffeine is like wet stress that flows in your veins. It increases the production of adrenaline and simultaneously it prevents the production of adenosine, a natural sedative for your brain.«Blocking the caffeine from your daily habits is the most effective strategy to reduce stress as far as I know,” says David B. Posen, stress expert and author of Always Change a Losing Game. Posen supports the fact that 75% of decaffeinated coffee patients feel more relaxed and more active at work, mainly due to better sleep. For more information about coffee, you can read The real truth about the myth of coffee.

2. Get Organized

Who is the greatest ally of stress in the office? Organization. «It is what is needed most and there is none» says David Allen, author of Getting Things Done: The Art of Stress-Free Productivity. Even a very basic organizational habit saves you many hours of practical work in the week – and certainly more time means less stress.

The favourite and most useful habit of Allen is at the end of the week: «It is the outcome of the whole week. I am looking my messages and the list of my obligations. It is by far the most fruitful time of the week ». One hour every Friday and Allen is never tired or stressed the Monday morning.

3. Observe yourself

Did you develop a hunch because of the keyboard and you feel that your shoulders are very tight? Probably you will not understand this until you stop for a moment and think about it. Who has time to stop and think when everybody around you shouts «come on, come on» as the hysterical Cheerleading of hell?

Researchers in America found that the stress level actually dropped for 54% of people who followed a two months program on “how to learn to observe your self” – i.e. simple observation of the symptoms of stress, such as tense muscles and quick and dispersed thinking. The good news is that you do not need to get into the program for two months. «Minor changes offer spectacular results,” said Kimberley Williams, author of the study. You should observe whether your thoughts are too fast or if you are not breathing deeply.

4. Stretching in front of your PC

When we are stressed, we tend to lean forward in order to focus our attention on what we do. This makes the small muscles of the throat and back to work overtime. For a quick relief, cross your fingers behind your neck and push your shoulders backwards so that they come closer. Then leave your head to fall forward and your chin to touch your sternum. Bring your elbows in front and join them. Push your hands down for a few seconds and then relax. Repeat the same exercise 6-8 times every time you feel tension.

5. Use multi-vitamins

In a recent study in Britain between males from 18-42 years, researchers found that those who took daily multi-vitamins rich in vitamin C and B reduced the stress experienced by 21%. Moreover, men who took the multi-vitamin were less tired and more attentive than those who did not. The survey showed that vitamins B and C help to alleviate the effects of stress.

6. Take 5-minute breaks for a good laugh

Humour and laughter play a very important role in reducing and managing stress.

Laughter reduces blood stress hormones such as adrenaline, the cortisone, the epinephrine and dopamine, while increasing the levels of hormones that promote health such as Endorphin and neurotransmitter.

The psychological and physical relaxation that laughter gives us is known. It takes the attention away from things that cause anger, guilt, stress and other negative emotions. It allows us to see difficult situations with a fresh perspective, more like a challenge rather than as a threat.

At the social level, laughter and humour, create links and better relations with other people. Also, because laughter is contagious, when we laugh we are helping others in our environment to laugh more, which can have positive implications on many levels.

Improving the mood of others who are with us through the laughter and humour, not only reduces their stress level but also ours.

7. Do not forget your successes

Take a note of your successes at work by creating a folder with information to which you can look at any time. This will help you in the future to avoid the negative reflections of the type «I will not manage to do this and that…” it will also give you motivation when you are ready to look for another job.

8. Do not become an “email slave”

Do not let e-mails to distract your attention. When this happens it is difficult to concentrate again and go back to work. Try to check your e-mail at specified intervals and not all the time.

9. Free you mind

After an intense concentration let for a moment your mind free. Allow yourself to dream for a couple of minutes. Think of parties or where you want to go for holidays.

10. Do not eat lunch while working

Take a break for lunch. Do not eat your lunch while you work. If you eat under pressure then most likely you will suffer from indigestion or flatulence.

11. Get some fresh air

Find time for fresh air, even if they choke you, and even if the phones are hitting ceaselessly. Get a few minutes to get out of the air-conditioned workspace and breath some fresh air.

12. Sleep is vital for your work performance

Do not stay up late every day. Lack of sleep reduces your energy and has an impact on your performance at work. You should get at least 7 hours of sleep every night.

8 Consequences of work stress

Proven research showed that work stress can have the following consequences:

1. The intense pressure and stressed experienced by workers increases the risk for heart attacks.

2. Work stress proved an important factor, which favours the occurrence of myocardial infarction.

3. Men were 80% more likely to suffer a heart attack if they had conflicts or problems in their work during the 12 months of the investigation.

4. In women, taking more responsibility at work, especially when these responsibilities are often perceived negatively and causing increased stress have 3 times more changes to experience a cardiac episode. For men, the situation, have multiplied the risk of a heart attack by 6 times.

5. Approximately 8% of patients had a significant episode related to their work 24 hours before the onset of a stroke.

6. The emotional intensity in patients due to the pressure to meet a deadline, deliver a project or work increased by 6 times the risk of having a heart attack in the next 24 hours.

7. The worsening of the economic situation increased the risk of heart attacks for women by 3 times.

8. The competitive situation in the workplace increased the risk of a heart attack by 2 times.