10 things you can do daily to better manage stress

Stress is unavoidable

There is no need to eliminate all stress from your life. In fact, stress is a natural reaction of your body and makes you alert and able to act quickly. This comes in handy, for example, when you need to deliver a performance. Nevertheless, many people live with increased stress constantly, putting their bodies under tension for long periods of time. This can cause the following physical complaints:

• Headaches and migraines
• Muscle tension and pain
• Stomach and bowel problems, such as abdominal pain, diarrhea or constipation
• Fatigue and exhaustion
• Increased heart rate and palpitations
• Dizziness
• Sleep problems, such as insomnia or restless sleep

Stress can also cause emotional symptoms:

• Anxiety and nervousness
• Irritability and mood swings
• Overwhelming feeling
• Reduced concentration and memory problems
• Restlessness and impatience

Do you recognize some of the above signs? If so, it is important to learn to manage stress better. In doing so, it is important to engage in activities that help reduce and prevent stress on a daily basis. Find out which of the following provide stress relief for you.

1. Meditate

It is no longer news that meditation helps reduce stress. Stress often arises when we feel we can't handle a certain situation well. Maybe your work is overwhelming you, you have financial worries or (big) changes are taking place in your life. Meditation trains your mind to observe the world around you, instead of immediately wanting to react to everything. It makes you feel calmer and better able to handle stressful situations.

The challenge is to make time daily for a meditation. And this doesn't have to be long at all. Remember that the purpose of meditation is not to eliminate stress from your life. Meditation helps you manage stress better, so you can continue to function well when life feels stressful.

2. Move

Can't quiet your thoughts? Then try calming your body first. When you are stressed, your body produces the stress hormones adrenaline and cortisol. Moving your body in this case helps reduce stress.

You don't have to run a marathon or spend hours in the gym to do this. Research has shown that five minutes of exercise already reduces the stress hormones adrenaline and cortisol. Resolve to give yourself a short exercise break every day. Take a walk, hop on a bike or move your body in a way that feels good at the time.

3. Take a yoga class

It has been scientifically proven that yoga can reduce feelings of stress, anxiety and depression. Yoga focuses on the mind-body connection, which has a calming effect on the nervous system and helps reduce stress.

You don't have to go to a studio to practice yoga. In the Meditation Moments app, you will find different yoga classes that you can take at home. You can choose from sessions with different purposes and lengths. 

4. Write your worries off

Often it is our own thoughts that cause us stress. We just can't get to a certain decision, so our brain asks again and again if it needs to do something in this moment. This creates an enormous amount of turmoil in your mind.

A practical way to create more peace in your mind is to write down your thoughts. Writing gives insight into which worries are real and which worries are imaginary. After this, it is easier to let go of unreal worries.

5. Reduce your screen time

We don't often think about it, but our phones are a huge stressor. In fact, being always connected and available causes your stress levels to be constantly elevated.

It is therefore important to be aware of your screen time. Don't reach for your phone immediately when you wake up and put your phone away the hour before you go to sleep. You can also schedule a phone-free day from time to time to allow your brain to de-stimulate.

6. Pay attention to self-care

When it comes to self-care, quality is more important than quantity. It's about choosing activities that bring you to rest - and this probably varies from day to day.

Paying attention to self-care on a daily basis is hugely important. Not taking the time to care for your own body and mind greatly increases the risk of stress, anxiety and burnout. For example, you can apply self-care to your life in the following ways:

• Read a book
• Take a warm bath
• Book a massage
• Clean up your house or room
• Listen to soothing music

7. Set healthy boundaries

If you want to manage stress better, it is necessary to set boundaries. Whether we like it or not, reducing stress does not go well with an overcrowded schedule.

There are probably a huge number of things you want to do, but at the expense of your sleep, routines and healthy habits. So it is often necessary (temporarily) to say no to social engagements and extra responsibilities at work.

8. Do a breathing exercise

Deep breathing is one of the fastest ways to reduce stress. Breathing exercises calm your nervous system and make you feel relaxed. Next time you feel stress coming on, try one of these breathing exercises for stress and anxiety.

9. Develop a morning routine

Immediately reaching for your phone when you wake up and then starting your first cup of coffee of the day is probably the worst thing you can do if you want to reduce stress. In fact, how you start your day has a huge impact on the rest of it.

Many of us drink coffee in the morning because it provides an energy boost. In fact, caffeine increases adrenaline and decreases the substance adenosine (which makes you feel relaxed). This means that drinking coffee can make you more irritable and stressed. Are you serious about reducing stress? Then avoid caffeine as much as possible (if you are sensitive to it).

10. Get enough sleep

Getting enough sleep is hugely important if you want to learn to manage stress better. This is because a rested mind makes it much easier to deal with stressful situations.

Still, getting enough sleep can be a challenge, especially if you are stressed. Do you struggle with this? Read how to fall asleep with stress here.