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Monday, May 2, 2022

how to relieve anxiety and stress

how to relieve anxiety and stress

 1. Get more physical activity 

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

A 6-week study in 185 university student found  participating in aerobic exercise 2 day per week significantly reduced overall perceived stress and perceived stress   uncertainty. Plus, the exercise routine significantly improved 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 

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

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

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

3.  phone use and screen time  

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

While these devices are often need, them too often may add stress level.

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

4. Consider supplement

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

Plus, some studies show that fixed dietary supplements may help decrease and perfect mood.

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

5. Practice self-care

Setting aside time to practice may help reduce your stress level. Practical example include:

going for a walk outside

taking a bath

lighting candles

reading a good book


preparing a healthy meal

stretching before bed

getting a massage

 a hobby

using a  with calming scents


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

Taking time for yourself  essential in order to healthy life. This is especially important for the people who tend to be highly stressed, involving the nurses, doctor, teacher, and caretaker.

6. Reduce your caffeine intake

Caffeine is a chemical found in coffee, , chocolate, and energy drink that stimulates your central nervous system.

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

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

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

7. Spend time with friends and family

Social support from friend and family may you get through stressful times and cope with stress ).

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

Having a social carry system is important for the 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  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 the your personal life may help decrease and protect your mental health.

One way to do this may be  say “no” more is especially true if 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  of 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 student in China linked procrastination to increased stress level. The study also associated procrastination and delayed stress reactions more negative parenting style, including punishment and rejection ().

10. Take a yoga class

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

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

Several studies show that yoga help symptoms of anxiety and depression. Plus,can promote psychological well-being (

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