11 positive ways to manage stress
BlackDoctor.org | 8/7/2017, 11:42 a.m.
Sit or lie down and close your eyes. For 5 to 10 minutes, imagine you’re in a place you love like the beach, the mountains, or the house you grew up in. Breathe slowly and deeply as you imagine what you see, feel, hear, taste, and smell in your special place.
Breathe slowly and deeply
Lie flat on your back with your eyes closed. Place your feet slightly apart and rest one hand above your navel, the other on your chest. Inhale through your nose and exhale through your mouth until you’ve emptied most of the air from your lungs.
As you slowly count to 4, gently inhale, making your stomach rise. Pause for 1 second, then as you slowly count to 4, gently exhale, letting your belly slowly fall. Pause for another second, then repeat this process 10 times.
Eat a healthy diet and exercise regularly
A healthy diet rich in whole foods, fruits, vegetables, whole grains, and lean protein may reduce stress. Consuming lots of caffeine, sugar, and alcohol can increase it.
Many studies have found exercise reduces stress. Aerobic exercise like running, swimming, or brisk walking, works best for most people. Yoga, Pilates, tai chi, or simple stretching also can help by bringing about a calmer, meditative state.
Talking with a family member or friend outside of work about the issues that cause your stress at work can help you put things in perspective. Explore solutions and ways to cope together.
If you’ve tried these self-help methods but continue to be highly stressed, get help from a mental health professional who specializes in stress management.