How to reduce tension, stress and anxiety

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How to reduce tension, stress and anxiety

1.  PHYSICAL ACTIVITY

If you’re stressed, moving your body consistently may less stress levels and improve mood.

Regular exercise has been shown to improve common mental health conditions such as anxiety and depression

If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.

Your diet affects every aspect of your health, including your mental health. Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.

Not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as magnesium and B vitamins.

Minimizing your intake of highly processed foods and beverages and eating more whole foods can help ensure your body is properly nourished. In turn, this may improve your resilience to stress. Whole food options can include:

  • vegetables
  • fruits
  • beans
  • fish
  • nuts
  • seeds

While smart phones, computers, and tablets are often necessary, using them too often may increase stress levels.

.Spending too much time in front of screens is associated with lower psychological well-being and increased stress levels in adults and kids.

Furthermore, screen time may negatively affect sleep, which may lead to increased stress levels.

Setting aside time to practice self-care may reduce your stress levels. Practical examples include:

  • going for a walk outside
  • taking a bath
  • lighting candles
  • reading a good book
  • exercising
  • getting a massage
  • practicing a hobby

 

People who engage in self-care have lower levels of stress and improved quality of life, while a lack of self-care is associated with a higher risk of stress and burnout.

Taking time for you is essential to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers. Using scents to boost your mood is called aromatherapy. Aromatherapy can decrease anxiety and improve sleep.

5. Reduce your caffeine intake

Caffeine is a chemical in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.

Consuming too much may worsen anxiety; Overconsumption of caffeine may also harm your sleep. In turn, this may increase stress and anxiety symptoms.

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

people sensitive to caffeine may experience increased anxiety and stress after consuming less caffeine than this, so it’s important to consider your tolerance.

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

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

Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.

One way to help reduce stress and protect your mental health may be to say “no” more often. This is especially true if you take on more than you can handle because juggling many responsibilities may leave you feeling overwhelmed.

Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.

Creating boundaries especially with people who add to your stress levels — is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend if you need more space.

Yoga has become a popular method of stress 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 awareness. Yoga helps reduce stress and anxiety. Plus, it can promote psychological well-being. Yoga lower cortisol levels, blood pressure, and heart rate while increasing levels of gamma amino butyric acid, a neurotransmitter that’s low in people with mood disorders.

HERE ARE SOME MORE THINGS YOU CAN DO TO DECREASE YOUR STRESS LEVEL

  • Be active—Take a dance break! Lift weights. Do push-ups or sit-ups. Or kick around a soccer ball for a few minutes.
  • Close your eyes, take deep breaths, stretch, or meditate.
  • Write three things you are grateful for.
  • Check in with yourself—take time to ask yourself how you are feeling.
  • Laugh! Think of someone who makes you laugh or the last time you laughed so hard you cried.
  • Find an inspiring song or quote and write it down (or screenshot it) so you have it nearby.
  • Reach out to your community, family members, or friends. Talk  with someone you trust about your feelings or any concerns.
  • Make time for cultural, spiritual, or religious activities.
  • Volunteer with organizations that interest you. Giving back to others can help you too.
  • Get outside with others, connect with nature, and explore green spaces.

 

 

 

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