its really important you discuss your issues with a psychologist, its confidential and help you deal with thing better. In the mean time, do following:
get enough sleep. Give your body the sleep it wants, and your stress levels will take a nosedive. Sleep is a mechanism by which your body recuperates and restores its energy reserves. If you're not getting enough sleep, your body will use stress to keep you active and alert in the absence of stored energy.
Most adults need at least 7-8 hours of sleep per night. young children and older adults need more, about 9-10 hours of sleep per night.
Get into regular sleeping habits. If you can, try to go to bed and wake up at the same time each night and morning. Routinizing your sleep cycle will teach your body when it's supposed to go to be tired, aiding in better sleep and less sleep deprivation.
Eat properly. Your body needs to be healthy, strong, happy and properly fueled to help you tackle stress. Like it or not, stress is a bodily reaction to anything that disturbs its natural state, meaning that your body can have a profound effect on producing and relieving stress.
Water has been shown to relieve stress. That's because a dehydrated body creates cortisol, a stress hormone. An under-hydrated body creates stress to motivate the owner of the body to properly care for him/herself.
Start decreasing caffeine and alcohol intake. In some cases, alcohol intake increases stress response in humans while being linked to substance dependency, a stressful condition itself. Caffeine is also responsible for raising stress levels, especially at work, so try to stick to water as a general rule.
Eat a healthy breakfast and healthy snacks during the day. It is better to eat several smaller meals throughout the day than to consume three large meals.
For a healthy stress-free diet, consume more complex carbohydrates such as whole-grain breads and pasta, foods high in vitamin a such as oranges, foods high in magnesium like spinach, soybeans or salmon, and black and green tea, which contain antioxidants.
Start a diary or journal. You don't have to write in it every day. Writing down what's bothering you, what you've been busy with, and how you feel may help you to expel your negative emotions.
Practice yoga and meditation. Although you could technically consider yoga your daily exercise, practicing the deep stretches and slow body movements will help you to clear your mind. Meditating - clearing your mind - while practicing gentle yoga will give double the relaxation effect to ease your stress.
Use guided imagery to imagine a place that makes you feel at peace. Imagine somewhere that you feel happy; focus on the details to fully remove your mind from the present.
Do yoga alone or in a group setting to help you learn new poses. As you advance in your yoga, you will be able to form complex stretches that force you to focus and take your mind off your stress.
Practice deep relaxation by doing progressive muscle relaxation. This is when you work through your body by tensing your muscles, holding the tension for ten seconds, and then releasing it. This will soften and relieve all the muscles in your body.
Avoid negative thinking. Acknowledge the positive in your life and begin to re-establish some balance in your emotional register. Avoid focusing on only the bad things that happened during your day, but consider the good as well.
Stop and count your blessings. Write down even the simplest things that you have and enjoy: a roof over your head, a bed to sleep on, quality food, warmth, security, good health, friends or family. Acknowledge that not everyone has these things.
Say something positive to yourself as soon as you wake up every morning. This will keep your energy and mind focused on positive thinking. Be thankful for each day that you have; you never know which one could be your last!
use positive self-talk. Reinforce your resolve through positive statements such as" I can handle this, one step at a time, or" since i've been successful with this before, there's no reason why I can't do it again.
Visualize positive things; this does not take long but can help you regain focus. Think about success, read about successful people. Don't admit defeat before you've been defeated. You don't deserve to beat yourself down so that you can punish yourself.
Have more positive self talk. Nothing else helps intensify stress more than negative thoughts. When you start to having the feeling of defeat is the perfect time for a little reminder.
You know yourself better than anyone else, and you are the perfect person to give you the reminder that it will get better.
Remind yourself of all of the things you have accomplished in the past. All of those small accomplishments add up to very big ones over time.
Change the words you use. Instead of saying" I can't do this, say something like" i've been able to get through this before, and I will get through it this time too.