In our lives, we need to focus to complete what’s expected of us. Whether you’re an athlete or an office worker, you’re going to face stress within your field. Because of this, you need to come up with a few plans to help destress throughout the day. Keep reading, as we’ll help you find some quick ways to get your mind centered and ready for the next day.
Most adults need about 7-9 hours of sleep. Sleep is important as it helps you perform well during the following day, and gives your body the time it needs to improve your attention and memory. Not having enough sleep can increase your anxiety and reduces the threshold for getting stressed.
If you want to relieve stress through this method, you have to create a sleeping schedule. This means that at a certain time of the day (IE: 9 PM or 12 PM), you give your body the nutrients and time it needs to heal and recover.
When going to sleep, you can make it a comfortable experience. For instance, playing music while you’re sleep is proven to reduce your stress levels. Even if you’re playing sounds of the rain, the calming effects will put you at ease.
Sleep deprivation is a common side effect in our busy society. Having a lack of sleep can lead to the following issues:
- Heart Disease
- Type 2 Diabetes
- Increased Inflammation
So that’s why you should try going to sleep if you suspect a loss of focus. Sit back, play some relaxing music, and focus on the task when you’re well-rested. This will help you make better decisions and more effective in your daily operations.
Create the Right Diet
Certain foods are proven to improve focus and reduce stress. Potassium and magnesium are great for stress reduction. Foods that include bananas and avocado are the top-rated snacks for lowering stress levels.
Leafy vegetables help with balancing out cortisol (our primary stress-producing hormone). Omega-3 fats in fish help with managing our adrenaline levels.
If you need to have a simple guideline on how your diet should look like:
- Proteins (30%)
- Fats (35%)
- Carbohydrates (35%)
By doing this, you also increase your muscle mass and athletic performance as well. No matter what diet plan you’re following, you’ll reap the most helpful benefits by picking the most nutritious foods.
Create a focused diet that’s based on whole foods. This includes fresh vegetables and fruits, lean protein sources, seeds, nuts, and low-fat dairy products.
If you’re going to take a low-carb diet, then make sure to get enough nutrition by eating low-starch vegetables. For high protein diets, we suggest that you use foods such as fish, beans, and white-meat chicken to avoid getting unhealthy fats.
A few minutes of meditation practices a day will reduce anxiety. Research states that “Meditation can alter your brain’s pathways, making your more mentally resilient to stress” – Roberta Maller Hartman, a Ph.D. and wellness and health coach states.
Meditation is a simple process that takes 5 minutes of your time. Find a quiet place in your room and find a comfortable spot on the floor.
To begin your meditation process, start by closing your eyes. While in this position, you want to pay attention to your breathing. Don’t breathe in a forced manner, but breathe at a rate that’s natural to you.
While doing this, you can recite positive mantras to enhance the experience. Repeat saying “I love myself” or “I feel at peace.” Put a hand on your belly to help sync with your breaths. Let the distracting thoughts float through your mind like clouds.
Once you get more into meditation, you’ll find that meditation retreats are also a fun activity. Start by going to a 3-4 day retreat and see how it improves your mental stability. Through meditation, you’ll find it easier to focus and stay calm during stressful situations.
Studies show that listening to calm, relaxing music can reduce anxiety, reduce blood pressure. Music is always present in our daily lives, and listening to it can invoke the right moods.
We suggest that you play relaxing music when going to sleep. For example, binaural beats are a great way to hear relaxing music while tuning your brain to respond to stress.
For drivers, good music is a great way to reduce road rage.
- It helps relieve the tension you might feel during the day and the commute back and forth to work.
- It helps you feel like you’re spending time by yourself and not just being stuck in traffic.
- It helps to reduce anxiety from all of the things you have to do once you reach your destination.
When you’re really stressed out, switch your music to a classical station. The soothing sounds and rhythms will make you calmer and make your commute better.
Implement music in your daily life. Play the radio when you’re in the shower or play CDs when driving in the car. It also helps to use apps like Spotify to help organize your music so that you can play it on virtually any device. Use music as a way to kill stress through rhythm.
You should keep a gratitude journal to help you remember the great things happening in your life. Due to our stressful lives, it can be difficult to remember to good things we have.
Use these journals to show good experiences, such as a happy pet in your household, a child smiling, or a day of good health. Don’t forget to celebrate new accomplishments like the birth of a child, a promotion at work, or new hobbies.
At times when you’re not stressed, take some time to look over your notes to be reminded of what matters in your life.
Basically, stress is going to happen every day of our lives. How you handle that stress determines the outcome of the situation. Through these tips, you’ll find it easier to stay focused and stress-free throughout your daily operations.
Great article! Definitely just five minutes of breathing meditation will lower stress, relax you body, and quit your mind. Moreover don’t eat or drink late at night. Caffeine, alcohol and nicotine can also cause sleep disruptions.
Thank you for this. So helpful in a very practical way.