H E A LT H
8 Ways to Lower Your
Daily Stress
S
tress has unfortunately become a normal part of
our lives. In modern society, it is one of the silent
culprits that affects anyone. A little might not be
too bad for anyone, but continuous stress can cause
negative effects on your mind, body and overall life.A
stress statistic data showed that 77% of people in the
U.S. regularly experience physical symptoms caused by
stress. Long-term stress can cause headache, acne,
chest pain, high blood pressure, fatigue, teeth grinding,
depression, anxiety etc.Making use of stress management methods is essential to take charge of one’s own
health and mind. Although it is not an easy job, managing stress is a prerequisite to living a healthy and happy
life. I have suffered from stress for a long time without
realizing it, so to help manage your own stress, here are
9 practical tips that helped me keep stress at bay:
1. Exercise Regularly
Exercise is one of the most effective treatments against
stress. Not only does it reduce stress levels, but it can
also reduce fatigue, improve concentration levels and
the physical ability to fight disease. Research shows
that doing exercise in the morning on an empty stomach
has a greater impact than at
other time. If you feel a lack
in energy, you can eat a few
dates to stabilize your blood
sugar levels.Exercising every morning for 20-30 minutes is a great way to start
your day. There are many
different types of exercise to
choose from, so do whichever is suitable and enjoyable for you.Start with small
changes. Exercise does not
always have to be a specific
workout; it can include any
activity that increases your
heart rate, so try being active whenever the opportunity arises. For example,
make it a habit to take the
stairs instead of the elevator,
or walk/bicycle when traveling short distances instead of riding a car.It has been
reported that our Prophet Muhammad used to walk in a
fast pace, now known as a power walk. In a hadith, Ali
described Muhammad’s vigorous way of walking: “When
he walked, he lifted his leg with vigour. He did not drag
his feet on the ground like women do. When he walked,
because of the speed and force of the legs, it seemed as
if he was descending from a high place.” [Tirmidhi]In another hadith about the Prophet , Abu Hurairah narrated
that: “I did not see anyone walk faster than him, as if the
earth folded for him. A few moments ago he would be
here, and then there. We found it difficult to keep pace
when we walked with him, and he walked at his normal
pace.” [Tirmidhi]Remember that if you take exercise as
a chore, after sometime you could lose interest or find
excuses not to do it. Therefore, try to encourage your
family members to join you, as any activity done with
others tends to be more enjoyable.
2. Do breathing exercises
Breathing exercises are another excellent antidote for
stress. When you feel really stressed out, try this for
5-10 minutes:
breathe in with your nose for 5 seconds
hold your breath for 3 seconds, then
slowly breathe out through your mouth for a count of
7 seconds
This breathing exercise will calm your body and you
will start to feel relaxed. Just remember to breathe with
your belly, specifically your diaphragm (the muscle that
sits just below your lungs), rather than your chest, for
more efficient breathing.Doing this regularly is good for
a healthy body and mind. Studies have shown that doing a similar breathing technique while meditating for as
little as 8 minutes a day can slow down the negative ef-
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