how to relieve anxiety and stress
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
exercising
preparing a healthy meal
stretching before bed
getting a massage
a hobby
using a with calming scents
yoga
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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