how to relieve anxiety and stress

 

how to relieve anxiety and stress

 1. Get more physical activity 

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

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

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

2. Follow a healthy diet 

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

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

Being chronically stressed may lead you to overeat and reach  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 of everyday life  many people.

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

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

4. Consider supplements

Several vitamin and minerals play an 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 stres.

Plus, some studies show that certain dietary supplements may help reduce stres and improve mood.

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

5. Practice self-care

Setting aside time to practice self-care 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

practicing a hobby

using a diffuser with calming scents

practicing yoga

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

Taking time for yourself is essential in order to healthy life. This 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 coffee, tea, chocolate, and energy drink that stimulates your central nervous system.

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

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

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

7. Spend time with friends and family

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

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

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

8. Create boundaries and learn to say no

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 on self-care.

Taking control over your personal life may help reduce and protect your mental health.

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

9. Learn to avoid procrastination

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

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

A study in 140 medical students in China linked procrastination to increased stress level. The 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  relief and exercise among all age groups.

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

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