How to Improve Your Stress Tolerance

Most of us deal with stress to varying degrees every day. Yet we all seem to have different levels of tolerance for handling it.

For some, stress is easier to take (or they even enjoy it!) but others have a lower tolerance so they will feel the physical effects of stress more quickly, and more harshly, throughout their life.

Mismanaged stress wreaks havoc on the mind and body. The Canadian Men's Health Foundation refers to it as a "silent killer" that can lead to heart disease, high blood pressure, chest pain and an irregular heartbeat. The American Institute of Stress believes it's the cause of 60 percent of all human illnesses(1) and three-quarters of all visits to the doctor.

Fortunately, the reverse is also true: When properly managed, stress can be highly beneficial.

The key is learning how much stress you can handle and then develop effective strategies to recover from it.

If you feel like you get easily thrown off by stress, the good news is that you can do something about it! You can take steps to improve your stress tolerance

How can stress affect the brain?

When we are stressed, our bodies produce stress hormones that keep our brains from performing at their peak. Research by neurobiologist Amy Arnsten at Yale Medical School(2) has shown that too much of the stress hormone dopamine, for instance, inhibits the prefrontal cortex.

Too much stress can result in a poor decision-making, memory problems and an inability to control impulses and regulate behavior, not to mention the physical effects on the body.

At the same time, stress hormones activate the area of the amygdala which is connected to our quick, fight-or-flight reactions that help us respond to threats and keep us safe. These include quick, reflexive thinking and action – it is not a place of nuanced thinking – as well as increased heart rate and breathing. In a dangerous situation, this is what we need.

But most of the time, we’d like to connect to the prefrontal cortex for a more reasoned response.

In fact, research has shown that when stress remains over longer periods, it actually causes nerve damage in the prefrontal cortex. Arnsten’s study showed that this damage can begin after only a week of stress.

And, not surprisingly, chronic stress (3) has been linked to greater risk of health problems such as heart disease, weight gain, digestive problems, sleep disorders, anxiety and depression.

In fact, believing that we have some control over our stress is actually one of the ways to increase stress tolerance.

Even when we can’t control external circumstances, which is often, there are things we can do. Her In fact, believing that we have some control over our stress is actually one of the ways to increase stress tolerance.

Even when we can’t control external circumstances, which are often, there are things we can do. Here are 8 of them

Spend Time With Yourself:

Ask yourself: “Am I giving too much to others and not enough for myself? Do I need to take time to pamper myself?” If the answers are “yes,” refuse to feel guilty about it and do it!

If you feel guilty when you do something enjoyable for yourself, chances are you will stop doing it. Ultimately, you lose. You may be living your life through other people’s standards and expectations. Take control of your guilt-producing thoughts. Focus on the benefits to you and your family that will occur when you are a more relaxed and energized person.

Find opportunity in the challenge:

Stress makes us single-minded, so negatives loom large and positives fly under the radar. "Stress is designed to focus our attention or energy so we can overcome the threat," Ballard says.

That intensity works for time-sensitive, high-stakes issues, but most stressors are less immediate. In those cases, focusing on the problem exclusively is overwhelming and unproductive. Instead, look for new opportunities that this stressor creates, such as ways to make your company more efficient or improve communication.

"People who have trouble bouncing back often see that challenge as completely insurmountable," Ballard says. An optimistic attitude will help you tolerate a lot more stress with ease

Spend Your Time with Your Family Friends:

Building stronger family boundaries will help decrease your level of stress and increase the level of empathy, love and support around you. Establish “Family Dinner Fridays” when everyone will prepare and eat a healthy meal. Sit at a table and share a meaningful conversation with your loved ones. No TV or cell phones allowed!

Build in recovery time:      

Our bodies evolved to tolerate stress in short bursts; to put all our energy toward a threat, then relax again when it's gone. Breaks between stressors allow us to recover, but few people take them today. "Many workplaces function in a state of chronic stress," Ballard says, leaving us depleted and short-fused.

Stress-induced smoking, drinking, overeating, or Internet surfing only compound the problem. Those activities feel stress-relieving, but they don’t reset your system. To unwind effectively, try active hobbies such as sports or volunteer work, tech-free relaxation like meditation, yoga, or reading, 

and sleep at least six hours a night. The more you choose those activities, the better you'll cope with stress.

Walk every day:

Walk by yourself or with a friend (4) Talk about possibilities, not problems.

Taking a walk in the part could actually shift your brain into a calmer state, according to recent research. A UK study found that walking through green spaces can put the brain into a meditative state. The act is found to trigger “involuntary attention (5)

A number of studies have found time outdoors to relieve stress, and also improve memory and attention: Even when it’s cold, taking a walk outside can improve memory and attention span by up to 20 percent. Walking outdoors has also been shown to improve energy levels. Try walking outside for 20-30 minutes several times per week to alleviate stress and give your mind a boost.

Daily Exercise:

For most people, Daily exercise elevates mood. Repeated studies with humans have shown that regular workouts can increase stress resistance, decrease anxiety, lessen symptoms of depression and generally leave people cheerful (6)

Exercise will do more to reduce stress hormones and chemicals (7) in our body than any other activity.

Keep Focus On Impportant Goals:

One cause of internal stress is not paying attention to what you want or what really matters to you. If you don’t feel good about what you’re doing, you can be stressed even in a low-pressure situation. Conversely, if you value what you’re doing, then you feel good about it and are better able to handle any difficulty that comes with that. Also, checking in with what matters to you helps activates that CEO of your brain, the prefrontal cortex. So it’s worth figuring out what you value (8) if you want to better manage your stress.

See Also:

1. How can be stress effects on Health
2. Prevention is Batter than Cure
3. Stress can weaken Your Immune System
4. How to Make the world a better place
5. How to improve your self esteem

Allow yourself 8 Hours of interrupted Sleep:      

If you can’t find time sleep for 8 hours(9) take a power-nap during a day. This strategy is vital for reducing stress. When you go to bed, leave your cell phone outside of the bedroom or at least turn it off. Listen to some relaxing music. Light some candles. Think about something pleasant. If you live in a city, use earplugs to avoid being disturbed by loud noise. If you don’t have the ability to sleep for 8 hours a night, take 1-2 power-naps throughout the day. It will help you recharge your batteries and allow for new, fresh energy, creativity and positive mood..

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Simple Menu Planning Step by Step

     

Effective menu planning is rewarding in terms of time and money, especially given how little effort it takes. Those who do it well seem to have internalized its rules(1)

Three meals a day. Seven dinners a week. From supermarket to the pantry, refrigerator to table, sink to cupboard, the kitchen routine can get old, Meal planning is an excellent way to make sure your family is eating wholesome, nutritious food(2)

Food experts to share their menu-planning strategies―from shopping savvy to using ingredients wisely. Menu planning doesn't have been complicated! Planning meals ahead require a small investment of time, but can reap great rewards, Here are 10 tips.

Make a Shopping List:

Let everyone know to add items to the list as you run out.

Make shopping easier. List foods under headings, Keep a generic list on hand that includes things you buy frequently (such as milk, eggs, and chicken breasts etc.), then add extras so you don’t have to start from scratch each week.

Make a master ingredient list:

This is not your grocery list, but it's what leads to a really good one while also helping you take inventory of what's in your kitchen. Start by going through each recipe's ingredient list to make up the master list of things you'll need for the week. Then, with keen eyes, go through your kitchen and cross off anything you already have. Now you've got a very accurate list you can turn into a grocery list.

Spend time each week looking for recipes:

This may feel like an indulgence, but just let yourself do it. Browse blogs and websites for recipes that look delicious. Hang out on Tasteologie. Pile up some cookbooks and reach for the sticky notes. 

Find out what’s on hand and what’s on special:

Before you start to plan your meals, look in your refrigerator and see what ingredients you need to use up. Incorporate those items into your planned meals to avoid waste and save money.

Make list three meals and one or two snacks daily:

update the grocery list with everything you’ll need for the meals you’ve selected, plus a few side dishes, breakfasts, lunches, and snacks. The goal is to just go to the market once each week, and, over the course of the week, to use up everything you purchased.

Eat healthier:

Plan meals and snacks using healthy basics prepared with little or no added fat, sugar, or sodium. Limit the processed or prepared foods.  Eat fewer packaged, ready-to-eat, and take-out foods. Eat fewer packaged, ready-to-eat and take-out foods(3)

Serve at least one serving of vegetables and/or fruit with each me

Be strategic about freezing:

The freezer is your friend. Actually, it's the friend of the future you. Make a double batch of that sauce mentioned above and freeze half for later. Make a double batch of soup, stew, chicken cacciatore, cooked beans, throw it in the freezer. Let a month go by, and those leftovers will look fresh and tasty!

Save time:

Most of us have at least some tolerance for leftovers.

Use leftovers for lunches or as part of another meal. Some people can only eat leftovers for a single night. Either way, try to make your cooking always do double duty. Make a little extra of everything, and if you don't want it right away, freeze it.

Cook things you really want to eat:

You might have to spend some extra time uncovering recipes that are right for you, but it's worth it if you still can't wait to eat them. So, we're saying the obvious on this one: Only cook things you want to eat!

You Did It! Now Do it Again!

Meal planning is not difficult, but it's not a walk in the park either especially when you're new to it. So if you showed up here seeking to make your life in the kitchen a bit calmer because of it, you're already well on your way. Every time you go through the process of meal planning you learn what not to do, the places where to improve next week, what you can skip, and how to customize the entire practice to fit your needs. Continuing to do it only makes you better.

Learn from our mistakes!

All of us here at Kitchn are at different places in our meal planning practice, which means we've got a whole bag of tricks to share including the ones learned from our gaffes. We put them all in one place, so have a look and learn from them before you begin your meal planning journey!

15 Simple Life Hacks For Daily Life

Life hacks are meant to simplify your life and according to its actual definition, it’s a strategy or technique adopted in order to manage one’s time and daily activities in a more efficient way.

With more and more creative life hacks making their way onto the internet each day,Some are a little more ridiculous than others, but there are quite a few that are pretty brilliant. You’ve probably seen a few of these, but we’ve tried to find some new hacks you haven’t seen before.

15 Below are the best life hacks!

Removing the Yolk:

Crack an egg, catch the yolk in your clean hand, and allow the white to run through your fingers into a small bowl, Slip the egg yolk from your hand into a bowl reserved for the yolks.

Or another tip Crack an egg into a bowl or plate. Be careful not to break the yolk when cracking the egg.

In your hand, lightly squeeze an empty plastic water bottle. ...

Hold the water bottle in the squeezed position. ...

Touch the mouth of the water bottle to the egg yolk and slowly release the squeeze on the bottle. The egg yolk is pushed right into the bottle, leaving the egg white!

Beat button blues:

Fed up having to ditch a favorite shirt or coat as there’s a button missing? Simply applying a coat of clear nail varnish to the center threads on each button will stop the thread breaking or fraying. 

Find a few quiet moments:

Simple Habit is a five-minute meditation app designed for busy people. It offers short meditations for just about every use case. It's like the Spotify of meditation. When I feel stressed or need additional focus I use it: it’s got a great selection of teachers that you can explore to find which style and voice works best for you.

If you're trying to eat healthier, try this simple trick.

Bring a healthy snack to work," Reddit user jumamillion suggests. "If you're looking for a snack but don't feel like eating the one you brought, you're not hungry, you're bored." You might also just be thirsty, in which case you can try drinking a cup of water and waiting five minutes to see if you still want a snack.

That said, healthy eating plans are not a one-size-fits-all solution. Studies suggest that the most important factor to look for in a diet is a routine you can actually enjoy and maintain. That means you may need to try a few different eating plans before you find one that works for you.

Quick battery cheats:

Need an AA battery but can only find a AAA in the drawer? Use the smaller size and fill up the remaining space with a ball of tin foil at the negative end. It will act as a conductor and should keep your gadget working until you can buy the correct size.

A tennis ball makes for a good holder of things:

Obtain a tennis ball.

Draw a line where you intend to make a cut for the mouth.

Get a sharp knife and cut the mouth slowly with caution.

Poke the other side of the ball. You will use this to place your mounting. You can use a simple hook, Velcro or a suction cup.

Insert a suction cup at the back of the ball.

Obtain a pair of googly eyes to add character to your ball.

Dab a glue on top of the mouth and place your googly eyes.

Simply mount your tennis ball on your fridge or office table.

Enjoy your tennis ball holder!

Freezing Ground Meat:

Flatten it out as much as you can to reduce thawing time.

Another “must” before freezing, is to label and date the package. You’d be amazed at how long unmarked packages take up residence in the freezer!

I also flatten and stack frozen foods. They take up less space plus it’s easier to find things this way.

Note: You should use or freeze ground beef within 2 days of buying it. Remove the beef from the store packaging and double wrap it in plastic wrap / freezer wrap to protect it from “freezer burn.”

Frozen ground beef should be used within three to four months of purchase. After that, I’d definitely recommend throwing it away!

No more packet cuts:

Why do so many small gadgets come in those blister packs that are impossible to open? Instead of doing yourself an injury with a knife or scissors, grab a can opener to make light work of the job.

Hoover without harm:

Lost an earring or small part of your child’s favorite toy on the floor somewhere? Stretch a pair of tights over your vacuum cleaner nozzle to pick it up without sucking it in.

How to fold a fitted bed sheet:

With the top two corners inside out and the elastic edge facing you, hold the fitted sheet with one hand in each of the top corners.

Fold the sheet in half vertically, flipping the right corner over the left to create a pocket. Turn the sheet 180 degrees and create a second pocket up top. (If your sheet has gathered sides, tuck them into each other.

Adjust your hold so there are two corners over your left hand and the other two over your right, with the folded seam at the bottom and the tucked and gathered edge facing you. Fold the sheet in half once more so that all four fitted corners meet and flip the right set of corners over the left set.

With the gathered edges facing up, fold the longer part of the curved edge in toward the center a few inches to create a straight edge. The sheet should now be a rectangle. Fold in half lengthwise, and then fold into thirds.

Perfect rice every time:

It’s all about the right water-to-rice ratio. Hold a forefinger tip down in the pan before cooking (after adding rice) and ensure the water only comes up as far as your knuckle joint.

Shopping without stress:

After your next big shop, put all the shopping items on a table in a group before you put it away, and take a photo on your phone. You’ll then have an instant visual shopping list to refer to next time you’re at the supermarket and can’t remember what you need.

Carry a small amount of lotion in a contact case:

Most moisturizers don't come in convenient little containers, and if they do, you'll likely pay a premium for the privilege. Use a contact lense case instead.

I found an unused contact lens case and realized it was perfect for carrying the lotion. It won't leak, and if you want, the two sides are labeled so you could put two different items in it (i.e. lotion and Vaseline). They're easy to clean, and if you're a contact wearer, you'll have a ton kicking around the house.

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Prevent bandages from always slipping off:

You cut a slit into each side, then bend the bottom portions overlapping diagonally and the top portions straight across, making the bandage more secure and flexible.

Use nail polish to identity different key:

You can do this for only five minutes! Choose different colors of nail polish and colors your keys. Guess sparkly ones will look nice too..

Coats on each side. The only task that took up time was waiting for one side to dry before painting the other side.

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