how to relieve anxiety and stress
If you’re feeling stressed, moving body on a consistent basis help.
A 6-week study in 185 university student found that participating in aerobic exercise 2 day per week significantly reduced overall perceived stress and perceived stress uncertainty. Plus, the exercise routine significantly improved self-reported depression
Many other studies have shown that engaging in physical activity p reduce stress levels and improve mood, while sedentary may lead to increased stress, poor mood, and disturbances
2. Follow a healthy diet
Your diet affect every aspect your health, including your mental health.
Studies show that people who follow diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels
Being chronically stressed may lead you 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 unavoidable part of everyday life many people.
While these devices are often necessary, them too often may increase stress level.
A number of studies have linked excessive smartphone and “iPhone addiction” with increased levels of stress and mental health disorders (
4. Consider supplements
Several vitamin and minerals play an important role 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
Plus, some studies show that certain dietary supplements may help reduce and improve mood.
For example, when you’re chronically stressed, your magnesium level become depleted.
5. Practice self-care
Setting aside time to practice -care may help reduce your stress level. Practical example include:
going for a walk o
taking a bath
lighting candles
reading good book
exercising
preparing a healthy
stretching before bed
getting a massage
calming scents
yoga
Studies show that people who engage self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher of stress and burnout Source).
Taking time for yourself is essential in to healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teacher caretaker.
6. Reduce your caffeine intake
Caffeine is a chemical found in coffee, tea, chocolate, energy drink that stimulates your central nervous system.
Consuming too much may worsen and increase feeling of anxiety ().
Plus, may harm your sleep. In turn, this may increase stress and anxiety symptom).
People have different thresholds for how much caffeine they you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy decaffeinated herbal tea water.
7. Spend time with friends and family
Social support from friend and family may help you through stressful times and cope with stress ).
A study that in 163 young adults in college associated levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived stress ().
Having a social support system is important for mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may 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 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. especially true if you find yourself taking more than you can handle, because juggling many responsibilities may feeling overwhelmed.
Another way take control of your stress is to stay on top of your priorities avoid procrastinating.
Procrastination may harm your productivity 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 increased stress level. The study also associated procrastination and delayed stress reactions with more negative parenting , including punishment and rejection ().
10. Take a yoga class
Yoga has become a popular method of 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 (
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