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Thursday, April 28, 2022

how to relieve anxiety and stress

 

how to relieve anxiety and stress





 1. Get more physical activity 

If you’re stressed, moving your body on a consistent basis  help.




A 6-week study in 185 university student found that participating in aerobic exercise 2 day per week significantly reduced overall perceived stress  perceived stress due  uncertainty. Plus, the exercise routine significantly better self-reported depression


Many other studies have shown that engaging physical activity help reduce stress levels and improve mood, while sedentary  may lead to increased stress, poor mood, sleep disturbances 






2. Follow a healthy diet 

Your diet affect every aspect of your health, including  mental health.




Studies show that people who follow a diet high in ultra-processed food and added sugar are more likely to experience higher perceived stress levels 




Being chronically stressed may lead you to overeat and   highly palatable foods, which may harm your overall health and mood.






3. Minimize phone use and screen time  

Smartphones, computer, and tablet are an unavoidable part  everyday life  many people.




While these devices are often necessary, using them too often  increase stress level.




A number of studies have linked excessive smartphone  and “iPhone addiction” with increased levels of stress and mental health disorders (




4. Consider supplements



Several vitamin and minerals play an important role  your body’s stress response mood regulation. As such, a deficiency in one  more nutrients may affect your mental health  ability to cope with stres.




Plus, some studies show that carry dietary supplements may help reduce  and better mood.




For example, when you’re chronically stressed, your magnesium level may depleted.


5. Practice self-care



Setting aside time to practice self-care may help reduce your stress example include:


going for a walk outside


taking a bath


lighting candles


reading a good book


exercising


preparing a healthy meal


stretching before bed


getting a massage


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Studies show that people who engage -care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk stress and burnout  Source).




Taking time for yourself is essential in order to healthy  is especially important for people who tend to be highly stressed, including nurses, doctors, teacher, and caretaker.


6. Reduce your caffeine intake

Caffeine is a chemical found in the coffee, tea, chocolate, energy drink that move your central nervous system.




Consuming too much may worsen and increase feelings  anxiety ().




Plus,  may harm your sleep. In turn, this may increase stress  anxiety symptoms).




People have different thresholds for how much caffeine they notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy  decaffeinated  water.


7. Spend time with friends and family


Social support from friend and family may help you get throughtimes and cope with stress ).




A study that in 163    young adults in college associated lower levels  support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived().




Having a social support system is important for mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may  joining sports team or volunteering for a cause that’s important to you.



8. Create boundaries and learn to say 

Not all are within your control, but some are. Putting too much on your plate may increase your stres load and limit the amount of time you can spend  self-care.




Taking control over your personal life may help decrease and cover your mental health.




One method to do this may be  say “no” more often. This is especially true  you find yourself taking  more than you can handle, because juggling many responsibilities may   feeling overwhelmed.




9. Learn to avoid procrastination

Another way to take control of your stress is to stay on top  your priorities  avoid procrastinating.




Procrastination may harm your productivity and leave you scrambling  can cause stress, which negatively affect your health and sleep quality 


A study in 140 medical students in China linked procrastination to increased stress  study also associated procrastination and delayed stress reactions with more negative parenting style, including punishment and rejection ().




10. Take a yoga class

Yoga has become a popular method of  relief and exercise among all age group.




While yoga styles differ, most share a common goal — to join your body and mind  increasing body and breath 




Several studies show that yoga help reduce stres and symptoms of anxiety and, it can promote psychological well-being (


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