Many people are frequently stressed and worried. In fact, millions of Americans claim to be stressed or worried on a daily basis. Many people are stressed on a daily basis. Everyday pressures such as job, family, health, and finances can frequently lead to increased stress levels.
Furthermore, a person’s susceptibility to stress is determined by factors such as genes, social support, coping methods, and personality type, thus some people are more vulnerable to stress than others.
Furthermore, research show that persons with higher stress levels are more likely to be parents, those in helping professions such as healthcare and social work, people of color, and LGBTQIA+ people.
Chronic stress from daily life should be reduced as much as possible for the sake of one’s overall health. This is because chronic stress is harmful to your health and increases your risk of getting conditions such as heart disease, anxiety disorders, and depression.
It is crucial to understand that stress is not the same as mental health issues such as anxiety and depression, which require expert medical attention. The following advice may assist people with specific situations, but it may not eliminate all types of stress.
Here are 15 evidence-based stress-relieving practices.
1. Increase Your Physical Activities
If you’re stressed, moving your body on a regular basis can assist.
Aerobic exercise on two days a week significantly reduced both overall reported stress and perceived stress caused by uncertainty in a 6-week trial involving 185 university students. Furthermore, the exercise program significantly reduced self-reported depression.
Numerous other research have shown that physical activity improves mood and reduces stress, whereas inactivity raises stress, decreases mood, and interferes with sleep.
Regular exercise has also been demonstrated to alleviate the symptoms of common mental health conditions such as depression and anxiety.
If you aren’t already active, start carefully, possibly with some cycling or walking. Choosing a pleasant activity can increase your chances of sticking with it over time.
2. Keep Healthful Diet
Nutrition has an impact on all aspects of your health, including your mental health.
People who consume a diet high in ultra-processed foods and added sugar are more likely to perceive their stress levels to be higher, according to studies.
Chronic stress may encourage you to overeat and gravitate toward particularly good meals, which can be harmful to your overall health and happiness.
Furthermore, a shortage of nutrients such as magnesium and B vitamins, which are required for stress and mood regulation, may increase your risk of deficiency in these nutrients.
Consume fewer highly processed meals and beverages and more whole foods such as vegetables, fruits, legumes, seafood, nuts, and seeds to better nourish your body. As a result, you may become more stress-resistant.
3. Limit Your Screen And Phone Time
Smartphones, computers, and tablets have become a crucial part of many people’s everyday lives.
Even while these devices are usually required, overusing them can cause stress.
Excessive smartphone use and “iPhone addiction” have been related to increased levels of stress and mental health difficulties in a number of studies.
Screen time is associated with lower psychological well-being and increased levels of stress in both adults and children.
Furthermore, screen time may have a deleterious impact on sleep, leading to increased stress.
4. Consider Supplements
A variety of vitamins and minerals have a substantial impact on your body’s stress response and mood regulation. As a result, a vitamin deficiency may have an effect on your mental health and ability to cope with stress.
Furthermore, some studies suggests that certain nutritional supplements may help to reduce stress and improve mood.
For example, if you are under a lot of stress, your magnesium levels may plummet.
It’s critical to acquire enough of this mineral every day because it’s essential for your body’s response to stress. Supplementing with magnesium has been shown to alleviate chronic stress in adults.
In an 8-week trial of 264 people with low magnesium levels, 300 mg of this mineral per day was found to considerably reduce stress levels. When paired with vitamin B6, this magnesium dosage performed significantly better.
Other supplements, such as rhodiola, ashwagandha, B vitamins, and L-theanine, have also been shown to help in stress reduction.
Dietary supplements, on the other hand, may not be beneficial or safe for everyone. Speak with a healthcare provider if you want to use supplements to reduce stress.
5. Practice Self-Care
Making time each day for self-care may help you feel less stressed. Among the applications are:
- going for a walk outside
- taking a bath
- extinguishing candles
- reading a fantastic book
- exercising
- preparing a nutritious meal
- Stretch before going to bed
- receiving massage
- taking part in a hobby
- using a diffuser to deliver calming scents
- practicing yoga
According to studies, a lack of self-care is associated with an increased risk of stress and burnout, whereas those who practice it report lower levels of stress and an enhanced quality of life.
To live a healthy life, you must make time for yourself. People who are regularly stressed, such as nurses, doctors, teachers, and carers, should pay special attention to this.
Self-care does not have to be difficult or time-consuming. It simply means looking after your happiness and well-being.
Exposure to specific fragrances like candles or essential oils can be quite soothing. Here are several smells that are relaxing:
- lavender
- rose
- vetiver
- bergamot
- roman chamomile
- neroli
- frankincense
- sandalwood
- ylang-ylang
- orange flower or citrus fruit
- geranium
Aromatherapy is the use of scents to improve one’s mood. Numerous studies show that aromatherapy can improve sleep and make people feel less nervous.
6. Limit Your Caffeine Intake
Caffeine, a chemical found in coffee, tea, chocolate, and energy drinks, stimulates your central nervous system.
If you eat too much, your anxiety symptoms may worsen and become more severe.
Excessive drinking may also interfere with your sleep. As a result, sensations of tension and anxiety may intensify.
