Stress and anxiety are a common experience of many people. In fact, millions of adults in the United States say they feel stressed or anxious every day.
Many people have stress every day. Work, family problems, health care and financial commitments are aspects of everyday life that often contribute to increased stress levels.
In addition, factors such as genetics, level of social support, coping style and personality type affect a person's vulnerability to stress, which means that some people are more stressed than others.
In addition, research has shown that parents, people in occupations such as health and social work, People of Color and LGBTQIA + people have higher levels of stress. For overall health, it is essential to minimize the constant stress of everyday life.
Constant stress can damage your health and increase the risk of medical conditions such as heart disease, anxiety disorders and depression.
It is important to understand that stress is not the same as mental illnesses such as anxiety and depression, which require treatment from doctors.
Although the tips below can relieve many types of stress, they will not help people with these conditions.
Here are 15 evidence-based ways to relieve stress.
If you feel stressed, regular body exercise can help.
A six-week study of 185 university students found that attending aerobic exercise 2 days a week reduced overall perceived stress and perceived stress due to uncertainty. In addition, routine exercise improved the depression he reported.
Numerous other studies have shown that engaging in physical activity can help reduce stress levels and improve mood, while sedentary behavior can lead to increased stress, mood swings and anxiety disorders. In addition, regular exercise has been shown to relieve symptoms of common mental health conditions such as anxiety and depression.
If you are not active, start with gentle activities such as walking or cycling. Choosing an activity that you enjoy can help increase your chances of staying in it for a long time.
Regular exercise can help reduce stress and improve symptoms associated with common mental conditions such as anxiety and depression.
Stick to a healthy diet
Your diet can affect every aspect of your health, including your mental health. Studies have shown that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher levels of stress.
Constant stress can lead to overeating and reach for more delicious meals, which can damage your overall health and mood.
In addition, if you do not eat enough nutritious food, you may increase your risk of a lack of nutrients that are essential for stress and mood control, such as magnesium and B vitamins.
Reducing your intake of highly processed foods and beverages and consuming large amounts of whole foods, such as vegetables, fruits, beans, fish, nuts and seeds, will help ensure that your body is healthy. Instead, it can improve your resistance to stress.
Adhering to a nutritious diet and limiting ultra-processed foods can provide your body with the nutrients it needs for health and reduce the risk of nutritional deficiencies that help manage stress.
Less phone usage
For many people, smartphones, computers and tablets are an indispensable part of everyday life.
Although these devices are always needed, their frequent use can increase stress levels.
Numerous studies have linked excessive smartphone use and "phone addiction" to increased levels of stress and mental health disorders. Too much screen time is generally associated with low mental well-being and increased stress levels in adults and children.
In addition, the time spent at the screen can negatively affect sleep, which can also lead to increased stress levels.
Reducing screen time can help reduce stress and improve sleep in both children and adults.
Many vitamins and minerals play an important role in the stress response and mood control of your body. Lack of one or more nutrients as such can affect your mental health and ability to cope with stress.
In addition, some studies have shown that certain supplements can help reduce stress and improve mood.
For example, if you are under constant stress, your magnesium levels may decrease.
Because this mineral plays an important role in your body's stress response, it is important to ensure that you have enough of it every day. Magnesium supplementation has been shown to improve stress in people who are under constant stress
An 8-week study of 264 people with low magnesium content found that drinking 300 mg of this mineral daily helped reduce stress levels. The combination of this dose of magnesium with vitamin B6 is even more effective.
Other supplements, including rhodiola, ashwagandha, vitamins B and L-theanine, have been shown to help reduce stress.
However, supplements may not be appropriate or safe for everyone. If you are interested in using dietary supplements to help you with stress, consult a health care professional.
Some supplements can reduce stress levels, including magnesium, L-theanine, rhodiola and B vitamins.
By taking the time to self-service, you can reduce your stress levels. Practical examples include:
- Take a walk outside
- Light candles
- Read a good book
- Prepare and eat healthy food
- Stretching before bed
- Practice recreation
- Use a diffuser with a soothing scent
- Yoga exercises
Studies have shown that self-care people report lower levels of stress and better viability, while lack of self-care is associated with a higher risk of stress and burnout.
Making time for yourself is essential to a healthy life. This is especially important for people who are particularly stressed, including nurses, doctors, teachers and carers. Self-service doesn't have to be complicated or complicated. It just means that you care about your well-being and happiness.
Exposure to certain odors from candles or essential oils can be especially reassuring. Here are some soothing scents:
- Roman chamomile
- Orange or Orange flowers
Using scents to improve your mood is called aromatherapy. Numerous studies suggest that aromatherapy can reduce anxiety and improve sleep.
Taking care of yourself is an important part of coping with stress. Some simple strategies you might want to try are yoga, lighting candles, bathing and reading a good book.
Caffeine is a chemical found in coffee, tea, chocolate and energy drinks that stimulates your central nervous system.
Excessive drinking can worsen and worsen feelings of anxiety. In addition, excessive consumption can damage your sleep. On the other hand, it can increase the symptoms of stress and anxiety.
People have different standards for how much coffee they can handle. If you notice that coffee can scare or frighten you, consider limiting it by replacing coffee or energy drinks with coffee tea or coffee-free water.
Although many studies have shown that moderate coffee is healthy, it is advisable to continue drinking less than 400 mg of coffee per day, which corresponds to 4-5 cups (0.9-1.2 liters) of coffee. However, people who are sensitive to coffee may feel more anxious and stressed after consuming less coffee, so it is important to consider your individual tolerance.
Too much coffee can increase stress and anxiety, although people's sensitivity to coffee varies greatly.
Spend time with friends and family
Social support from friends and family can help you overcome stressful times and deal with stress.
A study of 163 young Latinx adults in college reported low levels of support from friends, family and romantic partners with loneliness, depressive symptoms and feelings of stress. Having a social support system is important for your overall mental health.
If you feel lonely and do not have friends or family you can trust, social support groups can help. Don't forget to join a club or sports team or volunteer for something that is important to you.
Having strong social relationships can help you overcome periods of stress and is important for overall well-being.
Set boundaries and learn to say no
Not all stressors are under control, but some are. If you put too much on your plate, you can increase your stress and reduce the time you spend taking care of yourself.
Controlling your personal life can help reduce stress and protect your mental health.
One way to do this is to say "no" more often. This is especially true if you find that you are doing more than you can handle, because juggling more responsibilities can make you worse. Being selective in what you do - and saying "no" to things that should not be added to your workload - can reduce your stress levels.
In addition, setting boundaries - especially for people who can increase your stress levels - is a healthy way to protect your well-being. It can be as simple as asking a friend or family member not to stop realizing it, or to cancel plans to become a friend who has the potential to do drama.
It is important to set healthy boundaries in your life by refusing to take more than you can afford. Saying "no" is a way to manage your stress.
Learn to avoid procrastination
Another way to manage your stress is to stay on top of your priorities and avoid procrastination. Procrastination can hurt your productivity and make you moan to catch up. It can cause stress that can negatively affect your health and sleep quality.
A study of 140 medical students in China linked delays in increasing stress levels. The study also linked procrastination and delays in stress responses with more negative parenting styles, including punishment and rejection.
If you find yourself constantly procrastinating, a habit can help you make a list of tasks in order of priority. Set realistic deadlines and work your way up the list.
Work on things that need to be done right away and take a continuous amount of time. Switching between tasks or multitasking can be stressful.
If you keep revealing yourself, staying on top of your to-do list can help prevent stress.
Take a yoga class
Yoga has become a popular method of stress relief and exercise in all ages.
While yoga styles vary, most have the same goal - to engage their body and mind by increasing body consciousness and breathing.
Numerous studies have shown that yoga can help reduce stress and symptoms of anxiety and depression. In addition, it can improve mental well-being.
These benefits seem to be related to their effect on your nervous system and stress response.
Yoga can help lower cortisol levels, blood pressure and heart rate while increasing levels of gamma-aminobutyric acid, a neurotransmitter that is low in people with mood disorders.
Yoga is widely used to reduce stress. Helps reduce stress hormones and blood pressure.
Mindfulness describes the practices that engage you in the present moment.
Stress-reducing techniques that use mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a form of cognitive-behavioral therapy.
Consistent meditation, even for a short time, can help improve your mood and reduce the symptoms of stress and anxiety.
If you want to try meditation, countless books, applications and websites can teach you the basics. There may also be therapists in your area who specialize in MBCT.
Mindfulness practices such as meditation and MBCT can help reduce stress levels and improve mood.
Touching a person can have a calming effect and help you cope better with stress. For example, studies show that positive physical contact and sex can help reduce stress and loneliness.
These types of contacts can help release oxytocin and lower cortisol. These effects, in turn, help lower blood pressure and heart rate. High blood pressure and fast heart rate are physical symptoms of stress.
Interestingly, humans are not the only animals that are petted to relieve stress. Chimpanzees also surround friends who are stressed.
Positively stimulating cuddling, caressing, kissing and sexual intercourse can help reduce stress by releasing oxytocin and lowering blood pressure.
Spend time in nature
Spending a lot of time outdoors can help reduce stress.
Studies have shown that spending time in green spaces such as parks and forests and immersing yourself in nature is a healthy way to manage stress.
A review of 14 studies found that 10 minutes spent in the natural state can help improve psychological and physiological indicators of well-being, including perceived stress and happiness, in college seniors.
Walking and camping are good opportunities, but some people don't like these activities - or don't have access to them. Even if you live in an urban area, you can explore green areas such as local parks, arboretums and botanical gardens.
Spending a lot of time outdoors - whether in your local park or on top of a mountain - can help reduce stress levels and improve your mood.
Practice deep breathing
Mental stress activates your sympathetic nervous system and sends your body into a fight or escape mode. During this reaction, stress hormones trigger physical symptoms such as fast heartbeat, rapid breathing and narrowing of the arteries. Deep breathing can help activate your parasympathetic nervous system, which controls the relaxation response.
Exercises for deep breathing include diaphragmatic breathing, abdominal breathing, abdominal breathing, and temporal breathing.
The purpose of deep breathing is to focus your awareness of your breath, which will cause it to slow down and deepen. If you breathe deeply through your nose, your lungs will fully expand and your abdomen will rise. This will help you lower your heart rate to make you feel at ease.
Deep breathing activates your body's relaxation response, thus suppressing some physical feelings of stress.
Spend time with your pet
Having a pet can help reduce stress and improve your mood.
When you surround or touch your pet, your body releases oxytocin - a hormone that contributes to a positive mood.
In addition, research has shown that pet owners - especially those with dogs - have greater life satisfaction, better self-confidence, lower levels of loneliness and anxiety, and more positive attitudes. Having a pet can also help reduce stress by giving you a purpose, keeping you active and providing company.
Spending time with your pet is a relaxing and fun way to reduce stress.
Although stress is an inevitable part of life, constant stress can damage your physical and mental health.
Fortunately, many evidence-based strategies can help you reduce stress and improve overall well-being.
Exercise, awareness, spending time with a pet, shortening the time spent at the screen, and going out regularly are effective methods.