Stress is inevitable. It’s a fundamental fact of life that you can’t avoid. So, don’t try to.
You’re far better off developing methods of managing that stress instead. Whether you find an outlet to expend your excess energy or make a simple change in your diet, stress relief is different for everyone. You have options for how you handle your hang-ups, and most of them are inexpensive — in fact, many of them are even free!
In this article, we’ll detail six free things you can do each day to relieve your stress. Some not even at low cost, but at no cost. If you want to make a difference in your health and wellness so you can feel your best every day — without headaches and high cholesterol — check out the six items we’ve compiled below.
1. Meditation
A practice with a rich history, meditation has seen broad adoption in the West. All you’ll require is a few minutes of quiet mindfulness to focus and center yourself. Whether you’re in your car after lunch or making preparations for an important presentation, you can learn to enter a peaceful state of mind free from worry.
Corporate meditation isn’t uncommon, and the trend is gaining popularity. Mindfulness in the workplace has a positive impact on focus and decision-making skills, with an overall increase in creativity. Meanwhile, 66 percent of employees who meditated said they felt a reduced level of stress with improved stress-management capabilities.
2. Morning Jog
Pulling yourself from bed in the morning can prove a job all in its own, but if you get up a little earlier, you’ll enjoy the benefits of that extra time. Consider taking a jog in the early hours to prime yourself for the day, so you can tackle your problems with a clear head. It’s a proactive approach to stress relief.
Studies have shown that people who regularly engage in aerobic fitness can process information more quickly. It enhances their ability to strategize, enabling them to meet difficult challenges. If you start a regimen, you may just find that running not only helps relieve stress but it also retroactively stops it.
3. List Daily Goals
Our lives are composed of many moving parts, and it’s enormously beneficial to place them on paper. Without a clear outline of your priorities and goals, these things are abstracted. On a day-to-day basis, you can effectively manage these components by listing them in a notebook or document.
Through a word processor, or using traditional pen and ink, write down three goals you’ve planned for the day in order of importance. Seeing them in front of you will bring them into sharper focus. You won’t find yourself overwhelmed or frustrated after you suddenly remember a responsibility you’ve forgotten.
4. Download an App
The modern smartphone has no shortage of functions and utilities. It can neatly organize your schedule, give directions to the best restaurants in the area, take high-definition pictures and play your favorite music. It can also effectively relieve stress with apps designed for precisely that purpose.
Most of these stress-relief apps are free. Apps like Calm, Happify, Headspace and others like them come at no cost, allowing the user to follow guided meditation sessions and track their goals from the convenience of their smartphones. If you’re ever stuck in traffic on a long commute, they might just do the job.
5. Eat Healthy Foods
The gut microbiome and the brain have a proven link, with researchers concluding that diet impacts memory, mood and cognition. To ensure your system is in healthy, working order, consider adopting certain types of food into your diet to combat stress. A simple substitution at the grocery store is all it takes.
Did you know there are actually foods that have been deemed stress-relievers due to their link to lower stress in study participants? For example, nuts boost the immune system, reducing your vulnerability to illness and stress. Small changes like adding more of these types of foods into to your diet may make a significant difference for you.
6. Reduce Caffeine Intake
Coffee is a staple of the workday, with many employees depending on a fresh cup to make it through their morning. There’s nothing wrong with that, and coffee is a safe stimulant with an array of health benefits. But for some sensitive individuals, caffeine can have an adverse effect on their bodies and minds.
If you’re an avid coffee-drinker, consider lowering your daily intake. Excessive caffeine is potentially harmful and may worsen anxiety, causing shakes and uncontrollable jitters that interfere with performance. Consider an alternative like tea — you could even browse different types known for their relaxing properties.
Stress Is Inevitable
You can’t get rid of stress, but you can learn to adapt to it. Through the adoption of new techniques and methods, a change in behavior or diet, you can manage your stress without spending a dime. All it takes is a little ingenuity and the application of one or more of the simple suggestions listed above, any of which will work.
While stress is a fundamental fact of life that is outside of your control, how you handle it is your decision.
(Kate Harveston is a health + wellness journalist from Pennsylvania. She’s also passionate about learning about frugal living and educating others. You can check out more of her work at her women’s health blog, So Well, So Woman.)
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