Many people experience stress every day. Work, family problems, financial difficulties, health problems are among the situations that cause stress. Some factors may play a role in the emergence of stress:
-Genetics
-Level of social support
-Coping strategies
-Personality traits
-Childhood traumas
-Racism and discrimination
Reducing stress in daily life is also good for physical health. Chronic stress increases the risk of developing diseases such as heart diseases, depression and anxiety disorders.
Here are 16 suggestions to reduce stress:
1-Physical Activity
p>If you are stressed, increasing physical activities reduces your stress level and helps stabilize your mood.
If you are not doing a lot of physical activities at the moment, you can start with walking and cycling, which are less tiring. Doing an activity you love can keep you going for a longer period of time.
2-Eating a Balanced Diet
Your diet affects every aspect of your health, including your mental health.
A study conducted in 2022 found that people with a diet heavy in processed foods and sugar experience higher levels of stress.
Being chronically stressed can cause you to overeat, which can harm your overall health and mood.
Not eating enough nutritious foods plays a role in the deficiency of nutrients needed to regulate stress and mood, such as magnesium and B vitamins.
Minimizing your intake of highly processed foods and beverages, consuming nutritious foods can help your body stay properly nourished. It can also increase your resilience to stress. Nutritious foods are:
-Vegetables
-Fruits
-Pulse products
-Fish
-Nuts
3-Reducing Phone Usage and Screen Time
If phones, computers and tablets are used more than necessary, it can lead to increased stress s.
Most studies conducted in 2021 have shown that excessive phone use causes the development of stress and mental health disorders.
Excessive screen exposure is associated with psychological health and stress in adults and children.
Excessive screen time also causes sleep problems.
4-Self-Care
Taking time for yourself can reduce stress levels.
-Going for a walk
-Reading a good book
-Exercise
-Preparing a healthy meal
-Loosing before bed
-Getting a massage
-Developing a hobby
Doing yoga
People engaged in self-care typically have lower stress levels and higher quality of life, lack of personal care is associated with higher risk of stress and burnout.
To live a healthy life, it is very important to take time for yourself. This is especially important for people with high stress, including nurses, doctors, teachers and caregivers.
Personal care doesn't have to be elaborate or complicated. It simply means taking care of your well-being and happiness.
5-Writing
Writing down your feelings and thoughts can reduce stress and anxiety.
A study conducted in 2018 stated that expressive writing or therapeutic writing can benefit people living with chronic health conditions such as mental health conditions such as depression.
If you prefer more targeted, meaningful writing, you can also try a guided journal.
6- Reducing Caffeine Intake
Caffeine is a chemical found in coffee, tea, chocolate and energy drinks that stimulates your central nervous system.
Too much caffeine consumption has been shown to increase anxiety. It also causes sleep disorders.
People have different thresholds for how much caffeine they can tolerate. If caffeine makes you nervous or anxious, coffee or energy drinks Consider reducing it by replacing it with decaffeinated coffee, herbal tea, or water.
Most people who are sensitive to caffeine may experience anxiety and stress even if they cut down on caffeine. Therefore, it is very important to know your tolerance level.
7- Spending Time with Family and Friends
Support from family and friends plays a very important role in managing and coping with stressful times.
Having a social support system is important for your overall mental health. If you feel lonely and don't have friends or family you can trust, social support groups can help. You may consider joining a club or sports team, or volunteering for a cause that is important to you.
8- Setting Boundaries and Saying No
Not all stressors are under your control, but some are. Putting too many things on your plate can increase your stress load and limit the time you can spare for personal care.
One way to reduce stress and protect your mental health may be to say "no" more often. This is especially true if you are taking on more than you can handle, because taking on many responsibilities at the same time can make you feel overwhelmed.
Being selective about what you undertake and saying “no” to things that will unnecessarily increase your burden can reduce your stress level.
Creating boundaries with people who increase your stress level is a healthy way to protect your mental health. If you need more space, it can be as simple as asking a friend or family member not to drop by or cancel any ongoing plans with a friend.
9- Avoid Procrastination
Another way to control your stress is to prioritize and avoid procrastinating when you don't feel stressed.
Procrastination can hurt your productivity. This can cause stress that negatively affects your health and sleep quality. Works as a coping mechanism in times of stress It is also true that the probability of procrastination is higher.
If you find yourself procrastinating on a regular basis, it can be helpful to make a priority to-do list. Give yourself realistic deadlines and scroll through the list. Sometimes adding an item to the list can help you feel better about it, even if it's not done right away.
10- Do Yoga
Yoga is one of the exercises for all ages to reduce stress lately.
Although styles of yoga differ, most share a common goal: to unite your body and mind by increasing awareness of the body and breath.
Yoga can help lower cortisol levels, blood pressure, and heart rate.
11- Building Awareness
Awareness defines the path that connects you to the present moment.
Stress reduction techniques using mindfulness include meditation, which is a type of cognitive behavioral therapy, and mindfulness-based cognitive therapy.
Continually meditating, even for short periods of time, can help elevate your mood and reduce symptoms of stress and anxiety.
12- Hugging
Contact has a calming effect and facilitates coping with stress.
Such contacts can help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical signs of stress.
13- Spending Time in Nature
Spending time outside can help reduce stress.
Research shows that spending time in green areas such as parks and forests and being in touch with nature are healthy ways to manage stress.
14- Deep Breathing Exercises
Mental stress puts your body in fight or flight mode by activating your sympathetic nervous system.
During this reaction, physical hormones such as stress hormones, faster heartbeat, faster breathing and narrowed blood vessels triggers symptoms.
Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.
Deep breathing exercises include:
-Diaphragmatic breathing
-Alternate nostril breathing
-Box breathing
-Paced breathing
Deep breathing aims to focus your awareness on your breath, making it slower and deeper. When you breathe deeply through your nose, your lungs expand completely and your stomach rises. This helps you feel peaceful by slowing your heart rate.
15- Spending Time with an Animal
Owning an animal can boost your mood and help you reduce stress.
When you hug or touch your pet, your body releases oxytocin, a hormone associated with a positive mood.
Owning a pet can also help you reduce stress by giving you purpose, keeping you active, and providing companionship.
16- Additional Supplements
Various vitamins and minerals play an important role in your body's stress response and mood regulation. Therefore, a lack of one or more nutrients can affect your mental health and your ability to cope with stress.
Some studies show that some dietary supplements can help reduce stress and improve mood.
However, dietary supplements may not be suitable or safe for everyone. If you are interested in using supplements to reduce stress, consult a healthcare professional.
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