A recent survey conducted by health service company Cigna revealed that almost 92% of Singaporeans surveyed were stressed from their jobs. This makes Singaporeans among the most stressed workers worldwide.
Are you experiencing chronic stress too? Prolonged stress can lead to multiple health issues, like hypertension, diabetes, heart disease and mental health problems. Here’s what you need to do to manage stress.
1. Work out regularly
Exercise reduces your stress hormones (e.g. cortisol) and stimulates the production of endorphins, which enhance your mood. As such, you are recommended to exercise regularly. Most importantly, find a physical activity that you enjoy and aim to get 2.5 hours of moderately intense exercise (e.g. brisk walking) or 75 minutes of vigorous exercise (e.g. jogging and lap swimming) per week.
2. Consume more Omega-3 fats
Keep stress in check by eating more omega-3 rich foods (e.g. fatty fish, flaxseeds and walnuts) or taking omega-3 supplements. Omega-3 fats can stabilise the level of your stress hormones and help protect against depression. Researchers at Ohio State University have also observed a 20% reduction in anxiety among healthy subjects after supplementing with fish oil.
3. Take Lifestream Rhodiola Energy Advance
Rhodiola Energy Advance is a 100% natural blend combining the benefits of adaptogens: Rhodiola Rosea and Premium Organic Cordyceps, with anti-oxidant benefits of Green Tea Extract. Rhodiola Rosea is a prized natural root that helps your body fight stress better. Unlike stimulants, the prized root works from cellular level to optimise energy and relieve stress. The goodness of Rhodiola Rosea's natural balancing property is carefully preserved with more than 3% Rosavins and 1% Salidroside. This level is important for optimum adaptogenic properties.
4. Avoid drinking too much caffeinated beverages
High caffeine intake can elevate your anxiety and even result into palpitations. Hence, you should lower your consumption of caffeine. This stimulant can be found in coffee, tea, energy drinks, soft drinks and cocoa beverage.
5. Try out Aromatherapy
Aromatherapy has been shown to reduce anxiety and enhance sleep quality. You can add essential oil to a warm bath or burn a scented candle. Some of the most calming scents include lavender, bergamot, roman chamomile and geranium.
6. Deep Breathing
Pause and take a few deep breaths. This can activate your parasympathetic nervous system, which stimulates the relaxation response. Here’s how you do it: Sit or lie in a comfortable position, keep your eyes closed and take deep breaths slowly. You should do this for 5 minutes at a time.
7. Set aside time for hobbies
Do things that you enjoy every day, and it will help reduce your stress. It can be reading a book, drawing, knitting, playing board games or watching a movie.
8. Spend quality time with friends and family
Did you know that individuals with the fewest social connections are at a greater risk of developing anxiety and depression? Spend more time with your friends and family and share your problems with them. This can help relieve your stress. Having social support from friends and family can help you tide through the toughest times.