Stress is a common experience for many. Millions of adults in the United States feel anxious or worried every day. Many people struggle with stress daily. Work, family issues, health, and financial obligations are part of everyday life and often contribute to stress levels.
So, These Are Some Simple Ways To Reduce Stress:
1. Get More Physical Activity
If you feel stressed, regular physical activity can help. Many other studies have shown that physical activity helps reduce stress levels and improve mood, while sedentary activity can lead to stress, lethargy, and sleep disturbances. If you are currently inactive, start with moderate activities such as walking or cycling. Choosing a job you like can increase your chances of staying there long-term.
2. Follow A Healthy Diet
Your diet affects your health, including your mental health. Studies have shown that people who eat large amounts of ultra-processed foods and added sugars experience higher stress levels. Chronic fatigue can lead to overeating and reaching for junk food, which can harm your health and heart. In addition, not eating nutrient-dense foods can help reduce nutritional deficiencies related to stress and mood regulation.
Reduce your intake of processed foods and drinks. Eating more vegetables, fruits, nuts, fish, and legumes can help your body get the right nutrition. This, in turn, can increase your tolerance for stress.
3. Reduce Phone Use And Screen Time
Although these tools are often needed, using them too often can increase stress levels. Several studies have linked excessive smartphone use and increased levels of addiction to mental health disorders. Staring at a screen for a long time is often associated with poorer psychological well-being and increased stress levels in adults and children. In addition, screen time can negatively affect sleep levels, which can increase stress levels.
4. See The Attachment
Some vitamins and minerals affect the body’s response to stress and mood regulation. Therefore, the lack of one or more nutrients can affect your mental health and ability to cope with stress. Because these minerals play an important role in your body’s response to stress, it’s important to make sure you get enough each day. Magnesium supplements have been shown to improve stress in chronically stressed individuals.
Combining this dose of magnesium with vitamin B6 is more effective. Other supplements such as Rhodiola, ashwagandha, B vitamins, and L-theanine have also been shown to help reduce stress. However, dietary supplements may not be suitable or safe for everyone. If you want to use supplements to relieve stress, consult a health professional.
5. Take Care Of Yourself
Indulging in some self-care can help reduce stress levels. Practical examples include:
- walk outside
- turn off the lights
- read a good book
- prepare healthy meals
- stretching before bed
- engage in entertainment
- use a diffuser with a calming scent
6. Reduce Your Caffeine Intake
Caffeine is a chemical in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system. If you feel that coffee and energy drinks make you jittery or anxious, consider cutting them out by replacing them with decaffeinated herbal tea or water.
However, people who are sensitive to caffeine may feel more anxious and stressed after consuming it, so it is important to consider personal tolerance.
7. Spend Time With Friends And Family
Social support from friends and family can help you get through difficult times and cope with stress. Having a social support system is important to your overall mental health. If you feel lonely and have no friends or family to depend on, social support groups can help.
8. Learn To Say No And Create Boundaries
Some stressors can be in your control; you can add many things to your plate. One way to do this is to not speak often. This is especially true if you take on more than you can handle, as too much responsibility can make you feel overwhelmed. Being selective about what you buy and saying no to unnecessary extras can reduce stress levels.
9. Learn To Avoid Procrastination
Another way to control your stress is to prioritize and avoid procrastination. Arguments can hurt your productivity and force you to back off. This can lead to stress that negatively affects you. If you’re constantly procrastinating, making a priority list can help you get into the habit. Give yourself a realistic deadline and get to the bottom of the list.
10. Take A Yoga Class
Yoga has become popular for stress relief and exercise among all age groups. Although there are various types of yoga, the most common overall goal is to unite your body and mind by increasing your awareness of your body and your breath. Several studies have shown that yoga helps reduce stress and symptoms of anxiety and depression. In addition, it can promote psychological well-being. These benefits depend on your nervous system and stress response.
Yoga can help lower cortisol levels, blood pressure, and heart rate by increasing levels of the neurotransmitter gamma-aminobutyric acid, which is low in people with mood disorders.
11. Engage In Meditation
Mindfulness describes the processes that interest you in the present moment. Stress reduction techniques that use mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a form of cognitive behavioral therapy. Regular meditation can improve your mood and reduce stress and anxiety, even in the short term.
If you want to try some meditation, there are many books, programs, and websites that can teach you the basics. There are also therapists in your area who specialize in MBCT.
12. Wrap Up
Human touch can have a calming effect and help you cope with stress better. For example, research shows that physical and sexual intimacy can help with stress and loneliness. This type of communication can help release oxytocin and lower cortisol. These effects, in turn, help lower blood pressure and heart rate.
Interestingly, humans are not the only animals that relieve stress. The chimpanzees also hug their friends who are stressed.
13. Spend Time In Nature
Spending more time outside can help reduce stress. Spending time in green spaces such as parks and forests and being absorbed in nature is a healthy way to manage stress. Hiking and camping are great options, but some people don’t like or use these activities. If you live in a city, you can explore green spaces such as local parks, arboretums, and botanical gardens.
14. Take A Deep Breath
Stress hormones cause physical symptoms such as increased heart rate, rapid breathing, and narrowing of blood vessels. Deep breathing exercises can help with parasympathetic activation. Deep breathing exercises include diaphragmatic breathing, abdominal breathing, and continuous breathing. The purpose is to focus your awareness on your breath to slow it down. As you take a deep breath through your nose, your lungs fully expand, and your stomach rises. This helps to increase the heart rate and relax you.
15. Spend Time With Your Pets
When you hug or touch your pet, your body releases oxytocin, a hormone associated with a positive mood. In addition, research shows that pet owners, especially dog owners, are more satisfied with life, have better self-esteem, and have lower rates of depression. Having a pet can help relieve stress by providing purpose, activity, and companionship.
Although stress is inevitable, chronic stress can affect your physical and mental health. Fortunately, some evidence-based strategies can help reduce stress and improve your well-being.