how to relieve anxiety and stress
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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