Stress Management: What Changes to Make

Stress can profoundly impact all aspects of one's life, from physical and emotional well-being to productivity and relationships. According to the American Psychological Association (APA), more than half of adults in the United States report feeling an increase in stress over the last five years, with money and work being the dominant sources of stress. Stress can manifest in physical and psychological symptoms such as headaches, fatigue, irritability, difficulty concentrating, digestive problems, depression, and anxiety.
The World Health Organization estimates that job stress costs U.S. employers $300 billion annually due to health care costs and missed work days. A study by The National Institute for Occupational Safety and Health found that people who view their jobs as high-stress occupations are at greater risk for mental health issues such as depression and anxiety than those who find their jobs less stressful. Employees with higher levels of job strain were also found to take more sick leave than those in less stressful jobs.
Stress management will be vital to restoring physical and mental health and improving productivity. Here are some tips to help manage stress.

Living Healthy
Stress often manifests in physical symptoms, and one of the most effective ways to manage stress is to prioritize your physical health. Here are a few things you can do to ensure stress, while ever-present, does not bother you that much:
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Healthy Diet
Proper nutrition is essential for good health and resilience to stress. Eating a balanced diet will help you obtain the right amount of nutrients and energy required to cope with stress. Make sure your diet is rich in fruits, vegetables, whole grains, protein-rich foods, dairy products, and healthy fats.

Regular Exercise
Regular exercise can be incredibly beneficial in reducing stress. It produces endorphins which improve moods and helps the body relax after exertion. Regular exercise also increases self-esteem and reduces symptoms of anxiety or depression caused by chronic stress. Aim for at least 30 minutes of moderate aerobic activity five days a week, plus two weekly strength training sessions.

Get Enough Sleep
Lack of sleep can increase feelings of stress as well as fatigue. Aim for 7 to 8 hours of sleep every night, and if possible, avoid staying up late on weeknights.
Reduce Stress Effects
Physical manifestations of stress can cause more stress. If you are suffering from hair loss, you should consider getting a male hair transplant to reduce this physical effect of stress. If you are suffering from high blood pressure, take steps to get it under control.

Change Your Home Environment
Your environment plays a critical role in your level of stress. Keep your home organized, limit distractions, and create an atmosphere that promotes relaxation. This could involve incorporating calming scents such as lavender or vanilla, diffusing essential oils, playing soothing music, and adding plants to the decor.
Modernizing the home might also benefit your stress levels. Smart home technologies such as automated lighting, music systems, and climate control can reduce the need for excessive energy expenditure on mundane tasks.
Renovation projects to improve the home's appearance could also help reduce stress. You can build an outdoor amenity like a deck or patio, add a new coat of paint to the walls, install sleek hardwood flooring, or update the kitchen with modern appliances.

Mindful Techniques
It is essential to cultivate mindfulness when managing stress. Mindfulness is a mental state in the person focusing on awareness of the present moment. This happens while one is calmly accepting one's feelings, thoughts, and bodily sensations.
It involves paying attention in a non-judgmental way and being aware of what is happening internally and externally without reacting or becoming overwhelmed by it. Mindful techniques such as meditation, deep breathing exercises, progressive muscle relaxation, and yoga can be used to reduce stress levels. Additionally, seeking out a licensed massage therapist in Wichita, KS, for example, can help you to pay attention to the way your body responds when it's touched. The connection between mindfulness and massage can keep your mind from racing and ensure full relaxation during your treatment.

Setting Boundaries
Set boundaries for yourself regarding time management, workloads, and relationships. Learn to say no and prioritize tasks, delegating where possible. Make sure you're taking time to relax and pursue activities you enjoy.
Finally, ensure that you have a sound support system in place of family and friends who can provide emotional support when needed. Talking about problems with someone who is understanding can be incredibly helpful in reducing stress levels.

Final Thoughts
By making the right changes and prioritizing your well-being, you can live a life free from excessive stress. Implement these tips into your daily routine for improved physical and mental health, increased productivity, and enhanced relationships with those around you.